For those of you prepping for a Fall marathon, whether big city destination races like Twin Cities or Chicago to Whatcom and Skagit Counties’ Skagit Flats or Bellingham Bay Marathon, the long run looms in the training schedule. BDP shares tips for how to tackle and enjoy your long run:
1. PREPARE – Maria Dalzot maps out and plans routes ahead of time, compiling elevation gains/losses and fuel needs, and then shares her information with training partners so that they too are prepared for an upcoming LR. Amber commissions her husband, Scott (known to BDP as “Husband of the Year”), to drop fuel and hydration at specific spots along a mapped LR. For instance, in training for Grandma’s Marathon, where she PR’d by a few minutes, Amber had planned a route along Old Hwy 99, into Burlington, finishing at the Train Wreck Bar & Grill. Scott would meet her at various points along the route with gels/H2O, and had breakfast waiting for her for instant refueling at the Train Wreck after. No matter the distance, motive, pace – you can have a successful and fun LR if you put in a little effort to organize the parameters of your LR, which can also offset “bonking,” getting lost, fatigue, etc.
2. MAKE IT SCENIC – Running on Western Washington University’s XC and T&F teams, I had the fortune of experiencing the landscapes and trail systems of the Chuckanuts. “Raptor Ridge,” “Death Loop,” “Cleator,” and so on. All offer incredible views, of peaks, mountains, some, even, above the clouds. Let’s be honest – most all runs in Bellingham have a view. The Interurban offers the dense hugging of trees, leaves of every color, and squirrels leaping; runs along creeks and waterfalls, and has an incredible view of the Islands up above Chuckanut Dr.. Railroad Trail finds you between woods, homes, tracks, and spits you out at beach access points. Cornwall park hosts frisbee golfers and children dancing in the creek and park spouts. Boulevard has peekaboo and full-frontal views of incredible sunrises, sunsets, and all around Bay,Gull, Kayaker glamour. And there’s so much more. Try to end you LR at one of these gorgeous locales, or, like I often do when constructing a super LR – do a Tour de Bellingham, and weave them all into your route. Here’s a GREAT RESOURCE for trail options in Bellingham, provided by Fairhaven Runners. Here is a general Bellingham Trail Guide. You can also use tools like MAPMYRUN for sources of inspiration, course specs, elevation gains, etc.
3. RECRUIT FRIENDS – Some prefer to be alone when they exercise, but trust, it’s ALWAYS easier to go long when you have company, that’s why we are very fortunate to have one another at BDP, or why clubs like GBRC, Oiselle, SRC, CNW are so empowering. The women of BDP share their training and LR desires in order to connect and sync up with one another to get those long miles or long hours done together. Never have I had a run go by so fast, as I do when I’m beside bodies, men and women, with their thoughts and spirit, almost distracting me from my own, at times, negative-seepings. There’s connection. There’s camaraderie. There’s this incredible power in “suffering” together. That’s why it’s called the “Church of the Sunday Long Run.” With company, it’s like the pews of your mind are flooded with sensory, physical, environmental, and mental intrigue. Really. Even if not everyone is going the same distance, or the same pace – it’s worth it to run together; plan ahead for turn off points, or where you will “drop” others off along the way. If someone wants to start off slower, go their pace, then progress pace or add strides to the end of your LR. Not all running has to be work. In a shared LR, I’ve learned more about people than in any other vein or communal event in my life. **We are working towards community group runs, so that everyone can find people to call on for their LR’s, and to help others learn Bellingham’s gorgeous trail systems. Stay tuned!**
4. FUEL WELL – It is essential that you fuel well pre, during, and post your LR. Some can get away with not fueling during, especially if you have a sensitive or finicky stomach, but I want to stress the importance of fueling in regards to the Long Run. BDP has the fortune of having members like Amber, who is an ambassador for Powerbar, or Maria, who is sponsored by Trail Butter, as well as the team’s ambassadorship with Nuun, to include the slightest bit more fueling opportunities for training, which are quick and easy to refuel with in the pre-during-post tier of an LR. But this is minimal. I know too many runners who think they can head straight out the door without breakfast or a meal before their LR. Myself, at times, included. And it might not be that you see the affects right away, but it adds up. Poor nutritional practices add up to the point where you’re going, going, and feeling pretty spirited, and then you hit a wall or suffer some nagging or debilitating injuries, and wonder how you found yourself there. Often, though not always, you hear about a person who has suffered a stress fracture, or several, and you wonder how close you are to that becoming your own reality. It’s likely that stress fractures and “freak” running-related injuries don’t “just happen,” rather, they are a byproduct of an overtaxed/overused system, that may also be improperly fueled, and therefore has no benefits of nutrition circulating, rebuilding, or nourishing weak or damaged areas of the body. The body already goes through so much in a LR, the pounding and time on your feet, twisting ankles over roots, and all other trail flukes. If you add in poor or no nutrition, you’re digging a hole. How about I stop lecturing and start offering suggestions?
Pre-run fuel ideas (good for digestion, less likely to cause cramping): Overnight oats, oatmeal, bananas, Powerbar/s, toast, peanut butter, smoothie. Even if you can just get in some coffee and a bar of some sort, you’ll be better off. Some understand their “digestive window,” meaning, how long before a run they should eat. Play around with this. Try to figure out what your body needs. You’ll be able to see whether you’re a “grab-and-go runner,” or a “2-hours-before.” One isn’t better than the other, you just need to learn your own body’s needs.
During (If you can stomach it): The hippies or naturalists love to carry bananas, dried fruit or nuts; you can stash them in pockets, in a fuel belt, or a ziplock on the trail. Easier to carry fuel might include goo’s, gel’s, Powerbar’s (come mini-sized as well), etc. Here’s an article about mid-run foods you might enjoy: Marathon Snacks.
Post-run: They’re all important, but this is REALLY REALLY important. Too many times I’ve used the runner’s high to clean the whole house, go shopping, etc. and I “forget” to properly refuel post my LR. This is not smart. Imagine – you primed your body for success; you accomplished this big run, you are now able to build upon that because you know what it takes, but then you don’t refuel. Accumulated fatigue. No nourishment to heal sore, depleted and stressed muscles and systems. So you don’t “build” or “grow” because your body is in survival mode. When you run your body long or hard & then don’t feed it or feed it improperly, it will fall into fight or flight. If you’re in a rush, protein is key. To get something into that essential 30 minute window, I’ll make a protein and fruit smoothie to drink as I make a proper, well-balanced breakfast. Make sure you are at least snacking on something on your way to your real meal. We all know how to make breakfast, brunch and lunch. Make yourself one of your favorites, you deserve it after the LR. Toasted egg sandwich with hot sauce, fruit & cottage cheese, more coffee!, grab a killer breakast at The Copper Hog, Homeskillet, or Old Town Cafe. If you embarked on No.3, and ran with friends, trade off on hosting breakfasts, to keep everyone well fed together!
**A couple articles worth reading:
–How Often Should You Fuel?
–How to Eat During Long Runs
–Energy While Running
5. DRESS WISELY – Dress comfortable, in chafe free fabrics. I’ve noticed that sometimes on my LR’s, when I skip deodorant, I’ll chafe under my arms, or if I wear new shorts or certain shorts when it rains, I’ll chafe on my inner thighs. Offset this with deodorant or body glide. Wear your favorites, not your brand new shoes. Wearing anything new for a LR, might not always create a problem, but imagine if a problem arises, and you have the majority of your LR to do (i.e. blisters, chafing, toenail bruising). It’s best to save new materials for shorter or more brevitous athletic endeavors, to train them to work for you, and eventually, for the LR. Pack a long sleeve if you think the weather will change. You can always hide it somewhere to retrieve later, or tuck it between the straps on the back of your sports bra.
6. RACE IT – Choose a local or destination race to incorporate into the LR (No.’s 1-4 might be taken care of for you!). By doing so, you can practice your race day routine, proper fueling, you’ll have bodies all around at varying paces, it’ll go by faster, you’ll support local businesses, clubs, your community and race directors, and hell, you might even get a prize. I enjoy combining an LR and a workout, or an LR and a race, because it feels bountiful, like 2 birds/1 stone. Or, because it’s exciting. Or, because I learn more about race strategy. Some of BDP will be employing this tactic this Fall, leading into their prospective marathons, at road races in town. If you’re local check out races like:
– North County Road Run (25k, 10k, 5k), Lynden, WA – Sept. 5, 2015
– Homestead 15 (15k, 5k), Lynden, WA – Sept. 12, 2015
– Skagit Flats Marathon (26.2 M, 13.1 M), Burlington, WA – Sept. 13, 2015
7. RECOVER WELL – Stretch, roll, do yoga, walk, take an ice bath or soak in the creek/river/Bay. If you’re lucky or financially capable, set up a massage, a rolfing session or acupuncture. Our favorites are Kerry Gustafson at PRIME Massage, Brad Jones at Rolfing Bellingham, and Ash Goddard at Nine Acupuncture & Wellness Center. You’ll be in great hands with any and all of these Bellibrities, and all stay quite busy, so I’d book ahead.
