Daily Total: 13.1; Weekly Total: 35; Per Mile Pace: 9:09; Days Until Marathon: 57
The weekly long run is an essential component to marathon training and can be a great opportunity to practice for race day. I've established an entire routine around my long run from the time my alarm sounds until I head for the shower. Race day is already intimidating/exciting enough without the added headache of remembering all of the details of preparation, that having these memorized to a "T" ahead of time is a surefire way to a healthy and successful completion.
My routine goes something like the following with a few tweaks depending on the day's distance:
Before the run
1. Dress for the elements. I almost always wear a visor to protect myself from the sun. I'm not accustomed to running in extreme climates.
2. Vaseline to any areas that may chafe while running.
3. Apply sunscreen and chapstick.
4. Eat a quick bite. I usually opt for a slice of toast with peanut butter or jam.
5. Pack water and/or fluids with electrolytes, plus a light snack (gels, chews, etc...).
6. Strap on my road i.d. (in case of emergency tag).
7. Check that my nike+ ipod is charged and loaded with music, podcasts, etc... I don't always listen to anything, but I use the device for tracking my pace and distance.
During the run
1. Keep hydrated (I usually consume fluids at 4-5 mile intervals).
2. Stay energized (I peal open my snack about halfway or two-thirds through the run).
3. Maintain a steady pace.
After the run
1. Hydrate.
2. Shower.
3. Replenish the body with a nutritious meal.
4. Hydrate and eat throughout the day.
5. Yoga the day after.
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