A couple of years ago I realised that my long run (the main run of my week), starts the day before … hydrate well, roll out the legs, eat properly, get to bed on time! This is also good practice (training) for race day.
DRINK: Drinking well hydrates the body in preparation for a long race-specific effort. I use tap water and plain, unsweetened coconut water.
ROLL: I have a love-hate relationship with my foam roller. But on a Friday night, it’s an easy 10-20 minute roll out, especially in the places that have been hurting all week (normally outside calves and down the front sides of the quads)
EAT: I eat all sorts of stuff during the week, but on the menu at the Hanscamp’s on Friday night is a slab of salmon, sweet potato, and veggies or salad. I’ve learned that this fuels me well for the following day. I can run 3-5 hours the next day without eating any other meals. Whole, real food is essential. If it comes off a tree, out of the ground or off an animal – it’s real food. If it comes out of a packet, jar or can … avoid it. Whether you fuel on fat or carbs, get as close to the source as you can (more on this in a coming tip).
SLEEP: With a 5am start on Saturdays, I don’t need to watch the last quarter of the footy. (The Cats will win anyway!) But I do need my sleep. My running gear is laid out, including watch, hat options (beanie or cap?), headlamp and gloves, car keys and wallet, and a towel and shirt for post-run. 7-8 hours sleep is still on the cards, leaving me fresh for the next day.
See you at 6am for our long run!
Running tip #8: Use the day before your long run to Hydrate, Self-massage, Fuel well and Rest.