This weekend I had a bad run. In the tail end of the training, it's important to make sure I know my running routine and stick to it. It takes a while to develop and figure out what works and what doesn't, so notes are important. This section is really more for me than anyone else, so don't feel you have to read any of this.
By Wednesday (before the Saturday runs) I have to stop with the caffeine. No more lattes. Replace all those desires with iced tea (because for some reason, hot tea doesn't do it for me - unless it's a specific kind of hot tea). No alcoholic beverages (not a big thing because I'm not a drinker anyway). If I haven't done so already, I have to be in the mindset of good, healthy eating. It's true that what you eat can totally affect your run, so it's important to eat consciously. DRINK LOTS OF WATER!
Thursday is carbo-load day. What works for me is this:
Breakfast: potatoes and Morningstar veggie sausages
Lunch: noodles (hot soba noodles from Semo Sushi...my favorite!)
Dinner: noodles or potatoes (maybe some whole wheat pasta or something, paired with chicken)
Each of these meals must be complimented with 1-3 servings of veggies and fruit. Snacks should be fruit, veggies, or pretzels. Of course, DRINK LOTS OF WATER!
Friday: Rest is of the essence. Get to bed early. Eat light. Make proper arrangements: pack the running bag with: socks, clothes, sweat towel, slippers, dry snacks (such as soy pretzels), band-aids for blisters (just in case); set up the mini-cooler with the ice packs, fruit and a recovery drink; make sure my blood meter is set to go with strips, cleaning cloth, and tissue; pack my waist belt with: water bottle, electrolyte tablets, pain killers, lip balm with SPF, pretzels; fill gallons of water. Take a shower the night before and set aside clothes for the run. Of course, DRINK LOTS OF WATER!
Saturday: Wake up at least 1 1/2 to two hours before you have to leave the house. Head straight to the kitchen and set up a large glass of water and have breakfast: two pieces of toast with a peanut butter-flaxmeal mixture and sliced bananas. If needed, have an additional piece of fruit. Take medicine (sibu, first round of pain killers, and metformin). Go back to the room and get ready. Lather up in sunscreen. Use up that body glide. Get dressed (don't forget: knee braces, hat, watch and ID bracelet). Pack the car and drive.
Have a great run. Do not take goo or glucose tabs. I'm better off with actual food. All the artificial stuff brings my sugars way too high and makes me feel loopy. Stay hydrated and re-apply that lip balm. Stay calm, patient and healthy.
After the run: STRETCH. ICE. EAT (feel free to indulge. I deserve it!). ICE. REST. ICE. STRETCH (for good luck). ICE (for even more luck).
Listen to what my body is telling me. Rest, hydrate and ice accordingly.
And this is my training routine.