Long Run prep and execution

Hope everyone is having a great week!  Terrific showing at Team Champs last Saturday with many PR performances.  Some people seemed happy to see me on Cat Hill; others, not so much. Regardless, a few days have passed and you should be able to take away some positives and things which can be improved upon as we head into the fall training season.

Most of you are thinking about approaching/ exceeding the 2 hour mark for the second time in your marathon training.  During this time of year, one key element to success is the weather so check the forecast as you plan your weekend run.

Both days look to have temps in the low 70s with humidity around 60% at 8am.  After a very warm July, this will be a welcome respite. However, anytime the humidity exceeds 50%, extra liquid and salt intake is required so drink plenty of liquids between today and Friday.

Whether running on your own or with a group, scout your route in advance.  These early training runs provide an opportunity to prepare for the longer 20+ runs to come and learn what works and what does not work.

• Select routes with similar course conditions to your race (flat, rolling hills, etc).
• Plan water stops at key locations so water is available every few miles.
• Wear your most comfortable clothing – sports bras/ tank top/ tshirt/ running shorts that do not chafe, comfy socks, sneakers with some wear (not brand new).  And plan ahead during the week to ensure these comfy clothes are available for your long run.
• Use Body glide and bandage areas to prevent chafing.
• Consider sunglasses if you need them to prevent glare/ eye strain which is wasted energy.
• Charge your GPS device (if you wear one) so it does not fail on the run.

All of these will ensure successful long runs in the coming weeks.

Enjoy your weekend and, as always, let us know how we can help.
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