Starting on this journey back in January, where I couldn’t even contemplate running a marathon as I puffed my way around a 1.5 mile circuit, I would have been in absolutely awe of the person who would get to running 20 miles within the same year.
20 miles is a LONG way!
When you think about 20 miles and you popped out in the car, if you were on a journey with the 30mph speed limit that journey would take you 40 MINUTES that feels like a long way from home. Even if you went out and did an average 60mph journey it would be taking you 20 minutes. That’s quite a long way from home isn’t it?!
I’ve built up my mileage bit by bit. I certainly haven’t gone to running 20 miles in a whiff whaff.
The fortnight previous I’d done 2 x 18 miles run. A number of things had been coming up. I had suffered with the cold. I was finding it really hard to keep warm (generally BUT particularly after running) and I had also had post long run blues following the run. Some of this, I feel, is down to having a lot less insulation around me after loosing 6 stone and some of it was to do with my nutritional preparation and recovery.
This morning I went out on a VERY misty/foggy and frosty morning to set off on my longest run EVER. 20 miles was on the cards.
I have been steadily adding to the route I had been doing, keeping an element of familiarity to the route and adding additional mileage to the beginning of the run.
I knew it wasn’t going to be a super fast run as under foot it was a little slippery.
I got out there and did the thing!
I ran 20 miles!
So, what have I learned by getting to this point?
Pre-running nutrition ~ I have started to add a supper to the night before my long run which is carb based.
Morning of the run ~ porridge for breakfast and a 2 x coffees (I normally only drink one caffeinated coffee on a morning but long run day gives me a bonus one).
Clothing ~ making sure that I am well wrapped up if it’s chilly. I know that I am not a big sweat-er and that as the long run progresses I can get cold. I make sure I’m layered and that I have a thermal headband and gloves.
Taking with me ~ I’m taking gels with me and filling my water bottle with Awesome Supplements (not an ad) Electrolytes and Carbs >>you can find it here<<
Post Run ~ I am eating as soon as I walk through the door as well as rehydrating. I start with a coconut & dark chocolate protein flapjack which allows me to get a good balance of macros in and calories to start to replenish. I have a onesie on the radiator so that before I even start consuming my food and drink I’ve popped on something to help me immediately warm up. Yup, I only wear it for around 10 minutes because THEN it’s straight into a really warm shower, washing my hair and getting warmed right up. I do leave my clothes on the radiator too so that they are lovely and warm to pop on. Then it’s time for lunch and more refuelling. I have been eating a fish pie over the last few weeks. I do find it hard to eat a lot after I’ve ran and I’ve found that a fish pie with a mash topping has been a really easy one to consume and digest and again it’s a good macro split and helps to refuel me.
This week I also was more active post run too which I think helped keep me moving.
It’s totally all about what works for you.
Try stuff and keep tweaking.
I will continue to refuel into tomorrow and include an epsom salts bath, a rest day and a bit of stretching. I will also try to keep active and keep my steps up so that it’s not wiping me out the next day.
I think we learn something every time we go out there for our long runs and this is where we should absolutely be testing and continuing to optimise what’s right for us.
Happy long runs 😀😀
