The long run ain't easy.
Rightly so, it should have some level of difficulty to it. After all, the long run commands a long distance, often times a longer distance than previously (recently) run.
It can be both exciting and stressful. It can be downright defeating. It also can be ever-so-empowering.
More often than not, one doesn't know how a long run will play out...until it's actually happening. The best we can do is to prepare for it...
Here are a few strategies that help me prepare for a long run:
First off, it gives me peace of mind (and some semblance of control) to lay it all out. By that, I mean lay out my outfit (and all necessary gear) the night before. Similar to a Race Day Preview, having everything all ready before I go to bed ensures a lot less stress the next morning. It gives me a chance to think (and re-think) the weather forecast, have the favorite shoes in sight, and all accessories in place.
Secondly, I try to keep things in perspective. A long run is not the end-all of my fitness. In reality, it is but a fraction of my day, and a smaller fraction of my weekend. Those miles are an even smaller percentage of all miles run within a training cycle. The long run miles are important, no doubt, but should things go south (on one particular run), all will not be lost. Besides, there will probably another long run, lurking, the following weekend.
Another thing to think about - these long runs, ultimately, are a choice. Most of us aren't getting paid to run them, after all. Myself, I'm pretty grateful I have the grit and determination, and the stamina, to log all those long miles. Even though my body may grow weary towards the end, I've done many long runs before...and I've survived every one of them.
Don't forget, there is an end prize! Whether it's the finish line of a long-awaited race or just the satisfaction of having endured a tough training cycle, there will be an eventual reward.
Finally, if all else fails, you can focus on the post-run celebration. A long run earns a recovery period, as well as rehydrating, refueling and rest.
I have often said that I wish it was possible to just run a marathon, without needing to do all the (necessary) training (yeah, in a fantasy world LOL). In my experience, the race never seems as tough as the training (which, in NO WAY implies a marathon, or any race of any distance, is an easy feat). Several long runs, over the course of several weeks (and months) are hard on the body. But, all those long runs strengthen your body, your endurance, and your mental strength. Toeing a start line can be intimidating, but knowing you've done several long-mileage runs will give your confidence a boost.
I wish I would learn to lay out my running gear the evening before!
ReplyDeleteI never do that and always end up frantically checking whether I haven't forgotten anything important for my long run.
On the photo with your orange calf sleeves - are you wearing support bands around your feet? Looks like a good idea!
The "lay-out" gives me a lot of peace of mind. Of course, the weather may not always show what the forecast indicated, but at least I'm not starting from scratch (with a foggy mind). I have KT Tape on my feet in that pic. Several years ago, when I was dealing with plantar fasciitis, I got in the habit of taping my arches (for additional support) for my long runs. I've kind of gotten away from that ritual recently, but I also have not run very many "long" long runs...that'll be changing this summer when marathon training is a reality.
DeleteI love a long run and prefer them to a race! I did tire myself out running my half-marathon distance on Sunday though (we went faster than we expected, without trying or pushing it, which was weird, but did sap one's strength!). I have an actual half in October so I'm going to keep the distance up but add in strength and interval training, which I find hard to do. I'm rethinking whether I want to run another marathon, with all the exhausting training, although I have until January to decide as that's when sign-up opens.
ReplyDeleteI don't mind anything ((usually LOL) up to 17ish miles because those miles aren't much further than a half marathon. But the 18-20 milers get tough, physically and mentally. Thankfully, there aren't too many of them before the taper hits LOL
DeleteI agree -- it's always important to me to train to the best of my ability for a race. It gives me peace of mind. It's not about the finish time, it's about knowing I prepared my body to go the distance.
ReplyDeleteAnd of course, we have to remember that we choose to do this!
Totally agree...it's much more about the distance than the finish time for me on the longer races. I'm leaning towards just embracing the distance aspect with this next marathon rather a finish time "goal." Honestly, it would be nice to PR, but I don't get motivated by the notion of 26.2 miles of finish time numbers and pace OCD. That works for many, but not me LOL
DeleteMine have become a habit - 10 miles is what I expect. If I do less, it's ok. I feel that it prepares me for whatever I choose to do. I don't care about pace. I don't wear my watch.
ReplyDeleteI try to have company for at least part of the miles.
And of course, match my clothes lol
A 10-mile run is usually my benchmark. It's when I start adding on those extra miles, above and beyond, where it can get a little tricky LOL
DeleteI'm all about focusing on the post-run celebration aka food, lol. That pizza you posted looks delicious!
ReplyDeleteI agree about laying out clothes before a long run - I treat it like a race.
I thought of you when I grabbed the pizza pic ;-) We ARE twins ;-)
DeleteI've learned to stress a lot less about the long run and just go with it. Yes, it's a choice and yes, it's okay if things go south and you cut it short or whatever. Most of the time though, the anticipation of it is much more stressful than the execution.
ReplyDeleteOh gosh, you said it!!! The anticipation is ALWAYS far worse than the actual run itself.
DeleteI agree you never know how you are going to feel until you start. I also like to preplan and prepare as much as I can beforehand it helps with the stress level in the morning
ReplyDeleteThe morning of is a stressful time, regardless. I like to have as much ready the night before as possible.
DeleteThat is a good looking pizza!!! Did you have it before or after your run (or both?)
ReplyDeleteLong runs can go either way for me where I look forward to them or I absolutely dread them. When I dread them, I remember that I don't HAVE to do them...I get to do them!
yes, the long runs can do a number on our mental state LOL That pizza is the one you inspired me to make a few weeks ago ;-)
DeleteI love long runs! Of course they're not easy, but once they are over its such a good feeling. Its definitely helpful to be prepared the night before!
ReplyDeleteAgreed, they feel wonderful after they're finished!! I often times spend an unnecessary amount of time dreading them...so, it works out well that I do most of my long runs on Saturdays, so I don't have the entire day (in other words, half of my weekend LOL) to worry about them.
DeleteIt'a funny because I used to get really stressed and scared before a long run, and now I love them. I like to lay out all my gear the night before, and I'm so excited for the adventure to come. Funny to think that back when I got so worried about those runs, it was all self-inflicted. NO ONE (other then myself) cared whether I completed the run or not. Yes, runners can be a little crazy!
ReplyDeleteI used to get stressed over them, too. I've done so many of them now, that I'm able to shrug off the bad ones (after a few "Woe is me's" are uttered). And, I have zero issue with taking walk breaks...that's what I'd do in the actual race if my body needed it anyways.
DeleteThese are great tips! Long runs can go either way and they're definitely not the end. Yep, there is another one the following weekend!
ReplyDeleteSome days, I am all into the long run. Some days they terrify me. It just depends on what's going on. I just roll with it.
ReplyDeleteLong runs are my favorite! I love just to cruise along and usually feel best about six miles into a run, so long runs mean feeling in the zone for longer.
ReplyDelete