Note: I am a newly certified RRCA Running Coach. Everything posted in "Coach's Corner" is my opinion. I am not a doctor or a dietician. As with anything on the internet, take everything with a grain of salt!
I've only been doing Coach's Corner for under 3 months, but I'm already forgetting what I have and have not already covered. Oh well, if I get repetitive, I'm sorry.
Question of the week: I completed my key race. How do I maintain my miles?
Answer: As always, the famous answer - it depends. But let's talk in general. If you are at a 5k or 10k level, I would maintain the full distance at least once a week. And maybe get in 2 other shorter runs during the week. If you are at half marathon level, the numbers that race through my mind are 6 and 8. If you have a long time between halves and are just looking for a very basic maintenance, I think getting in at least one 6-miler each week (with a couple other shorter runs) will keep you at a reasonable level, however, every few weeks, I would throw in an 8 just to keep the body used to pushing further. Obviously, this is just very general... if you're body can handle maintaining more miles and you have the desire to do more miles (and your body isn't at it's injury threshold), then go for it.
Tip of the week: Treat your long runs like you would a race. I know that I personally get lazy about how I treat my long runs. I will prepare both nutritionally and mentally for a race for up to 3 days... but I don't give the same thought and preparation to a long run. In my case, most of my races are 13.1, but my long runs are now 16-20 miles. It's really pretty dumb of me to not treat the long run the same way. I should be watching my hydration, making sure my carbs are sufficient, cutting the fat, watching the fiber, and mentally preparing for the effort ahead. This does two things - first, makes sure that my body is prepared for what I'm about to put it through and second, makes sure that I get the most benefit out of my long run. There's nothing worse than bonking during a long run - that can be physically and mentally devastating and can be a real de-motivator.
Motivational Quote of the Week:
(Sorry folks, I usually try to keep this beginner-focused, but I am in heavy marathon land, and I need this...)
If you feel bad at 10 miles, you’re in trouble. If you feel bad at 20 miles, you’re normal. If you don’t feel bad at 26 miles, you’re abnormal.
-Rob De Castella-
Note: I am a newly certified RRCA Running Coach. Everything posted in "Coach's Corner" is my opinion. I am not a doctor or a dietician. As with anything on the internet, take everything with a grain of salt!
(Runners and coaches, please feel free to offer more input and/or feedback on these Coach's Corner posts.)
9 comments:
I always have a few years of key races lined up so after my key race I recover for a week or so and then start training for the next one. My key races are planned up to 2014 already. Long term goals keep me going.
I'm so guilty of not preparing for my long runs! When a race is coming I will spend the entire week only thinking about the race. I wrote "hydrate" with a Sharpee on my hand every day for my last half marathon. I tried to get enough sleep. My mind was on the race and only the race. Yet do I do anything for a 10 mile run? No. Heck, once time I passed out from rum the night before. I really need to knock it off and just ALWAYS be hydrated and mentally prepared!
love that quote! :)
i dont treat my long runs like races either...
I love the Quote! That is so true! :0) Thanks for all the advice! Today's was a great one!! :0)
Holy mama! I LOVE your blog! I am definitely going to have to follow up on all your tips! So glad I found your bloggy!
You are so on. When I do my long run. I usually dont drink any more than normal days or eat differently. But when I do a half or a marathon I am watching for days what I am eating and drinking. We forget to think of it in those terms..
jeeeeeeeeeeeeez. i totally felt bad at mile 10 of my last marathon. ouch. hahahah!
Hey!! Thanks for commenting on my blog!! I am totally going to start ou in your pace group--can't wait to meet ya! I wasn't really sure how to pick a group because I have no idea what pace I can run for 13 miles--hello? Never done it. So I am taking your comment as a sign from above. ( just kidding, but kind of not:)
See you next Sunday!!
Keelie
This tip of the week is fabulous. I have my last long run b4 my May 14th mary and am definitely going to treat it like a race with sleep, nutrition, and prep beforehand.
As always, Lesley, wonderful post!
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