Week 4
Week 4: 11th January 2009
Not a great week for the training plan with a busy start back to work, but at least I managed to get out and complete a 90 minute run today (about 11 miles). The weather was slightly warmer too which was a bonus. The weekend long run is about getting the miles under the belt, teaching the body systems to burn fat and practising all of the pre-, mid- and post-run strategies. For me this includes:
· Preparing pre-run drink
· Eating slow-burning breakfast at least an hour and a half before starting
· Vaseline on key areas to prevent chaffing
· Anti-blister stuff on feet
· Heart rate monitor around chest and watch on wrist
· Parkinson’s wrist band on (to remind me of why I’m doing the run when it gets painful)
Clothing
· Lycra shorts and leggings
· Running socks
· Long-sleeved Helly Hanson ‘wickable’ base layer
· T-shirt (‘wickable’)
· Breathable and wind-proof top
· Running trainers bought at a specialist shop that are best suited to my running style and pronating foot action
· Hat and gloves
Then it is on with the i-pod, usually set to Ministry of Sound Anthems as it has a good tempo to keep me going. I take a drink bottle with me if I’m doing over an hour and a sports gel if running for 90 minutes or more. The latter attaches to a running belt which can also carry my key and an inhaler.
Once home it is a case of replacing stores that have been depleted during the run. I have a post-race drink mix (different from the pre-race one) and usually some malt loaf. For me it is important to eat within an hour but nothing more substantial than a sandwich.
What a palaver! But many of these preparations will be required on the day so it is better to get accustomed to as many of them as I can.
Thanks for your support thus far.
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