Yesterday was the last long run I’ll do before the big event – now a mere 7 days away. My plan was to run 10 – 12 miles, depending on how I felt. In the end, I ran 13.18. And I felt great.
Several things contributed to such a strong run.
In no particular order:
1. The weather. While it was still cold enough that I ran in 5 layers up top, two on the bottom, my ever-present red hat, and mittens (which I eventually took off), it was DRY. A week ago it was raining/snowing, gray, windy, and raw. Since those aren’t the best conditions for muscles to feel really good, for me anyway, my body never completely loosened up. It was SUNNY. Hallelujah. No need to say anything else about that. It was only occasionally WINDY. It really is more difficult to run in the wind; 20 mph headwinds can cost 20% of your energy.
2. New playlist. To run with or without music is an individual choice, but for me it’s a no-brainer. I run better with music – preferably something with a strong bass line, something in the “funk, R & B, blues” genre. I finally created a new compilation of music that contains these sort of tunes and more, and it was like putting rockets in my shoes. In fact, there are studies showing the positive impact of music on performance, and this study in particular suggests how syncing music tempo with pace will either slow you down or speed you up. But if you’re a run-with-music type, you don’t need a study to tell you that! http://www.ncbi.nlm.nih.gov/pubmed/22828457
3. Well-fed, well-rested. Again, a no-brainer. Eating well and getting plenty of sleep is pretty consistent for me. I’m never at my best without adequate sleep, so I make sure that I get it. And crappy food? Even when I’m not training for a race, it doesn’t feel good to eat bad food (by bad I mean heavily processed, artificial, poor quality), so I just don’t do it. Oh, and this is a good time to skip the alcohol; save it for later!
So the sum of the parts is greater than the whole, in this case anyway. All of these things combined make for a strong practice run and/or a strong race, but because only #2 and #3 are in your control (don’t stress about the weather, just prepare for it) put your focus and energy there.
Did someone mention quality fuel? Here’s a recipe for a post-workout smoothie full of antioxidants, protein, and carbs. Enjoy!
Blueberry-Spinach Smoothie
1 1/2 cups coconut water
1/2 cup non-fat, Greek-style plain yogurt
1 cup packed fresh spinach
2/3 cup blueberries (frozen is fine)
1 Tablespoon honey
1/2 teaspoon almond extract
Place all ingredients in a blender, blend until smooth.
Blueberry-Spinach Smoothie