“We choose to go…not because [it is] easy, but because [it is] hard, because that goal will serve to measure and organize the best of our energies and skills, because that challenge is one that we are willing to accept, one we are unwilling to postpone, and one which we intend to win.” - JFK”—(via bergerontraining)
Ingrid Loos Miller is the author of Fearless Swimming for Triathletes and other Ironman series books. She is the founder of the Fearless Swimming Open Water Course for Triathletes and is a USAT Level 1 Coach in Irvine, Calif.
Did a long run today, in fact the longest run I have ever done both in distance and time, ended up doing a tad over 26km in 2 hours 8 minutes which was right on the 5 min/km or 8 min/mile I was looking to do.
Key at the moment for me is to stay out there as long as I can at the moment, next week I will get up to 32km and stay out ob my feet for 2 and a half hours.
Ended the day doing 1800m in the pool in 38minutes to top of a good training week!
“First and foremost sport is for fun and for health. Along the way the friendships that we have made has been amazing, and will enrich our lives and last forever. Sport is about respect. Respect for yourself, your body, and for your competitors. Be gracious and humble and don’t be scared to succeed or fail. It is all part of the journey, and you will learn equally from both. Sport is also a lot like life. Do your best, set yourself some goals, and most importantly have fun along the way…”—Craig Alexander in a letter to his children. 3/GO Triathlon Magazine (via hammerandforge)
Great advice, especially when you’re training for a marathon!
After your long run, think of the three C’s: chow, chug, and chill.
Chow. We don’t mean a pasta dinner after you shower and change. “It’s important to get something in your system as soon as you stop running,” says 1993 World Championships Marathon gold medalist Mark Plaatjes, a practicing physical therapist.
“There’s a 15-minute window when the body absorbs maximally, when it’s storing more glycogen in the muscles,” he says. “And that’s a key to rebounding from any long run.”
Whole foods are sometimes rough on stomachs tenderized from 20 miles of running, so think liquid fruit juices, carbohydrate drinks when you think fuel. Those with cast-iron stomachs, however, can indulge in bagels, bananas, cold macaroni anything high in carbohydrates.
Chug. No matter how slow you go or how much you drink, your body will be dehydrated after a long run. “And when you’re dehydrated, your heart’s pumping sludge,” says 1996 Olympic marathoner Keith Brantly, “though you may not feel it until the middle of your next hard workout.”
So drink copiously way beyond thirst. 1996 Olympic marathoner Anne Marie Lauck downs a 2-quart bottle of Gatorade as soon as she finishes, and another one within the hour. Good rule: Drink one quart of fluid for every half-hour of running.
Chill. After long runs, Plaatjes, bottle of fruit juice in hand, heads for his garden and he’s not checking on his baby squash. “I’ll take the hose and stand there spraying my legs with cold water, 10 minutes each leg,” he says. Cold water constricts blood vessels and muscle tissue and prevents blood from pooling in your legs.
Non-gardeners can try a cold shower directed at the legs or ice massage with an ice pack or ice cup. “Resist the temptation to jump into a hot bath or hot shower right away,” Plaatjes says. “Hot water may feel good, but you’re actually inhibiting recovery that way.”
Gentle stretching and massage can also be a part of your recovery routine. And remember: Recovery continues for the next two or three days.
“Those runs should be very minimal, very comfortable, and very easy,” Plaatjes says. “Besides, slow jogging also aids in flushing wastes from your legs.”