Congrats! You all looked strong on the 9! Next week we will do the Gracious Living run, adding 2 miles at the start. I will have directions again. Bring fuel and a sport drink. I suggest Gatorade, since it will be served at the O.C. Half. These long training runs are your opportunity to test out different fuels, drinks, clothes, sunscreens, etc. Of course, there are other benefits to the long ones, such as: pacing practice, acclimating to fatigue, improving your oxygen delivery system, recruiting different muscle fibers, and expanding your muscles’ glycogen storing capacity. Basically, getting your body used to long runs!
Sunday, March 16: recover
Monday: 40 minutes Foundation Training
Tues: 4 medium pace miles & 25 minutes FT, and post a St. Paddy’s Day joke!
Thursday: 4 medium pace miles & 25 minutes FT
Another effect of long runs is a temporary weakening of the immune system. After a 90 + minute run, I suggest you get the recommended protein/ carb we’ve gone over before, and also boost your energy by getting valuable vitamins and minerals from fruits and vegetables. Green vegetables, beans and fruits provide rich sources of vitamins A, E and C, as well as iron and zinc, all of which can boost the body's immune system. Smoothies with protein powder, fruits/veggies, and juice can really replenish you! I like Trader Joe’s green and red powder in a smoothie. Tart cherry juice helps reduce inflammation and is on sale this week at Sprouts. I also like Emergen-C because it has electrolytes. You have many choices!
From Coach Karen (originally from Mina Samuels): Our running shoes have magic in them, the power to transform a bad day into a good day, frustration into speed, self-doubt into confidence, and chocolate cake into muscle. :)