In it for the long runs

Marathon training has now reached the double digits. Today’s long run was 11 miles. A good rule of thumb is to increase total weekly mileage by no more than 10%. The long runs are about half the total weekly mileage. For example, I ran 22 miles this week. Eleven of those miles were this week’s long run.

The long runs are the most important part of training, because they help build endurance. It’s okay to skip a workout every once in a blue moon, but always do the long runs. If you don’t do those workouts, it’s hard to catch up the following week. I’m not saying it can’t be done, but the risk of injury increases the more you try to catch up.

For example, next weekend calls for a 12-mile long run. Skipping that would mean a big jump the next time the mileage increases after that, which is 14 miles. Going from 11 to 14 miles is quite a stretch, and pushing that much would probably result in an injury.

More mileage means better sustenance

With marathon training, carbs are the key to fuel endurance sports. Today I had vegan yogurt topped with chocolate chunks (85% cocao content), pumpkin seeds, and shredded coconut. It’s enough to get me through. Even toast with peanut butter is another easy go-to.

Upon returning, a veggie stir-fry with tofu on a bed of brown rice is the perfect food to replenish those tired muscles. A long nap can follow if you need it. Today I didn’t take a nap after the long run.

I also usually consume an energy gel during the run, but I didn’t feel the need for one this time. Those are good to have once the long runs exceed 10 miles. Today, I was fine without having one. I did bring water with me, since the City hasn’t turned the fountains back on yet.

Today I ran to Bellevue from the Central District and back. The sky is so clear and blue, and I’m still high from the combination of endorphins and sunshine. A feeling like that is the best high in the world, and it makes me so happy when others tap into theirs. Whoever said that running is a drug wasn’t far from the truth.

Twelve miles next week. I got this.