Night Before
Charge ipod
Charge garmin
Make up gatorade
Put 4 little drink bottles in freezer with half gatorade in bottom
Fill up water bottle
Lay out all gear ready for run
Day of Run
Rise 2 hours before scheduled run. Eat banana and honey on white toast and cup of tea. Drink lots of water.
Quick wake-up shower
Put voltarin cream on likely sore spots
Put body glide on toes and any bits likely to chaff
Cover exposed parts of body with sunblock
Lipgloss to prevent sunburnt lips
Deodorant (of course)
Put on toe gel cover to prevent toes rubbing
Band-aid on heel
Put on running clothes
After tying shoe laces with double bows thread through rest of lace so that there are no dangly bits (can't stand dangly bits)
Adjust running cap
Get satellite for garmin by placing on window ledge
Clip on ipod shuffle and thread cords through crop top
Remove drink bottles from freezer and fill up with gatorade
Ensure drink belt contains house keys or car keys (if driving somewhere), jelly beans and tissues as well as drinks of course
Forgotten Saturday - guu (for carbo loading - left in running bag), 'cool-it' for keeping neck cool (left in fridge)
My Preparation for short run
Rise 30mins before
Quick wash
Put on running gear (laid out night before)
Put on ipod and garmin
Run out door - no drinks needed, house keys in shorts pocket
On Saturday after doing all the above I drove to Rydges near the lake and started my long run from there. I was on a bit of a time frame as we had decided to drive to the beach in the early afternoon and I was soooo looking forward to that swim. I ran to Molonglo Reach and took the little track down to the airport then turned and ran back and over the bridge and round the wetlands then back past the yacht club and round the west basin end of the lake. I was constantly thirsty and stopped whenever I found water filling up my water bottles and pouring water over me. The first two hours of the run were great as the sun hadn't shone in its full force but after 20km it became a struggle. However, although my speed slowed down considerably and I was hanging out to finish I managed to last the distance and breathed a huge sigh of relief as the kilometres ticked over to the required distance.
Total distance: 34km
Time taken: 3hrs 37mins
Average pace per km: 6:24
Calories burned: 1996
Sunday - today - my perfect day!
Yesterday afternoon we drove to the beach and stayed the night. We had a wonderful swim in the cold waves yesterday and it soothed my tired muscles.
This morning after an early brekkie I went for a short run beside the beach just to keep moving and to feel the coolness in the air. It was a great morning with plenty of cloud cover until lunchtime when the sun started streaming down. We spent the afternoon in the surf and the sand. We went for long walks along the beach and when we felt too hot we jumped back into the waves. In the late afternoon we bought fish and chips before driving home after a fantastic day feeling refreshed and ready to face another hot week in Canberra.
Total distance: 5:56
Goal for week: 86km
Total distance achieved for week: 90.56km!! Yay!
And now there are 11 weeks until the marathon.
Ah, like I've always said, the good thing about running compared with other sports is you can just step out your door without any special preparation.
ReplyDeleteGotta watch out for those dangly bits!
my brain just 'sploded. lists. my mom always wanted me to make lists so i wouldn't forget things. i just ended up losing my lists. i don't need lists. i just count on and then blame mark.
ReplyDeleteI can understand deodorant when you're running with me, but by yourself? Are you trying to pick up those young footy players we saw down by the lake on Sunday?
ReplyDeleteA cold shower before a run cures my dangly bit problem.