I woke early this morning (Saturday) excited to get out on the roads for my long run of 13-14 miles – the longest distance I’ve run since the marathon! It was 24 chilly degrees when I got out the door, and even though the winds were calm it definitely took a good couple miles to warm up.
I tried to keep the pace fairly easy and felt pretty strong throughout the run (and was super excited to
Last winter I wasn’t marathon training and I think my longest runs were only 10-11 miles. Now I’m slowly realizing that winter long runs are a bit of a different beast compared with summer/fall long runs, and I think some tweaks need to be made to my usual routine as the miles increase during this training cycle. Here are some of my ideas and things I’ve noticed so far:
- Less sweat = different hydration needs. I didn’t take in any water or Gatorade during this run and felt totally fine, and had the usual pre-run banana and peanut butter with a few sips of water.
I think I’ll bring a bottle of water/Gatorade mix to drop along my route or carry once I get over 16-17 miles since I know some glucose will need to be taken in and go from there as far as how thirsty I get.
- Dressing is an art. There is a fine line between being too cold and putting on too many layers and getting too warm. And man, a wind chill can make all the difference. For my run this morning I wore tights, a zip-up technical Nike shirt with a sleeveless shirt underneath, one pair of gloves and a fleece headband. It was perfect, although I could have layered up the gloves a bit – my hands get FREEZING!
- Chafing in new urrrreas. My ankles have been chafing right where my tights end, and my neck from some of my zip-up tops. Thank goodness for body glide!
- Avoid ice at all costs. Even if a tiny patch looks fairly harmless, you could be on your ass before you know it (not that I know from experience of anything…)
- Ice baths are still necessary. Ok, so taking an ice bath was definitely on my agenda when I got home this morning, but I just couldn’t do it. Once the runs get longer, I’ll need to sack up and get in the tub. Anyone have any tips for taking ice baths after cold runs?
- Has anyone else noticed how friggin’ hard it is to get tights off when your hands are cold? I mean, geez! Sometimes I wrestle with them for a good five minutes.
That’s what I’ve got so far, but this is just the beginning of a long stretch of winter long running, so I expect to learn lots more 🙂
I tried something new for post-run fuel – Ezekiel sprouted grain cinnamon raisin bread with peanut butter and thawed frozen berries on top
This was amazing! The juice from the berries moistened the bread just enough.
By early afternoon I was starving and made an old favorite – grilled pear and walnuts over Greek yogurt with honey and dried cherries
I feel like I’m still trying to get warm from the run (um, which was several hours ago), and shall take refuge in heated spaces for the rest of the day.
Question: Any tips for cold long running? How do you tweak your fueling when you go long in the cold?