The Day I Laid In My Office...

Yesterday morning I couldn't sleep. I tossed and turned and finally gave up my fight for sleep around 5:45. But then what is there to do? Watch bad infomercials which would no doubt lead me to purchasing some useless product that will probably never be taken out of the box, sit around upset I couldn't sleep and eat or get up and go for a run.

I chose the run. I have had a real struggle actually finding the time to get in a decent run. Work is without a doubt eating me alive and little by little I was losing confidence in my ability to actually finish the Half Marathon I had my sights set on. Missing out on a chance to not only get a decent run in but do it outside because it was only 90 degrees and still dark - not the ridiculous 110 heat index we've been reaching by 2 p.m. I was actually excited. (Me actually getting excited about running is for a whole different post)

So I ate a quick banana, geared up put my headphones on and was on my way. Around the 5 mile mark (an hour or so into my run) I got this feeling - "I can keep going. I have the time and I feel good." I ran another mile. And then another. I kept going and pushing and fighting through for 10 miles. Let me say that again - 10 MILES.

The bigger miracle than just completing 10 miles? I felt great. I'm not sure if it was the adrenaline from running, or the high from actually completing something I never thought I could do but I felt great. I sat down ate breakfast, showered and got ready for work.

And then it happened. A couple hours later while I was mid-phone call at my desk both my legs and back started to cramp and have severe charlie horses. So bad I had to get off the phone and lay down in my office (classy? yes) I had these terrible pains on and off till the next morning. No matter how much water I drank or healthy food I stuffed in my body I couldn't shake these terrible pains.

My conclusion - while I can rock it out on a long run and my ability to perhaps actually finishing this half are growing more and more realistic long runs like these take preparation. The proper nutrition and sleep the day before will say you a world of hurt.

So my question is how do you prepare for long runs? How much thought and planning do you really need in order to save yourself a world of pain later?

Distance running tips.

While I haven't been doing too much distance running, I've been thinking quite a bit more about it since my half training officially starts in two weeks.  I got lots of advice from other runners when I posted about my half training schedule.  I've determined a list of things I want to do in order to not get injured or pass out during my long runs.


FOAM ROLLING

[Via Amy]

Amy posted a wonderful blog about foam rolling recently, which I plan to reference once I start rolling.  I love the fact that foam rolling is sort of like an at home massage (although I'm hearing it's certainly not as relaxing).  Since this little runner certainly can not afford weekly, or even monthly, massages, I think foam rolling might be my key.  It is supposed to help sore muscles recover faster.  Amy, who is not a professional but has been rolling and done lots of research, says that foam rolling involves rolling muscles over a dense foam cylinder (foam roller) to massage muscles.  You basically roll over the knotted or tense muscles.  The roller pictures above is Amy's Trigger Point Grid Foam Roller.  Her post links to lots of others and is perfect for beginning rollers!  I'm hoping to get a roller next month.   

PROTEIN & CARBS

I honestly have not thought much about what I eat before or after my runs.  Danielle mentioned that she eats carbs and protein right after she finishes a run as it gives your muscles something to use to rebuild themselves.  I'm interested in a good bar to supplement the lost calories from a long run.  Vanessa has reviewed some bars that I plan to reference in the future.  I need to research appropriate eats for pre-runs.

HYDRATION & ENERGY DURING RUNS

I have yet to score an appropriate hand-held water bottle, but I know this is going to be crucial for my long runs.  I can not even be passing out on the sidewalk around here.  There is no telling what might happen to me.  For runs over 6 miles, I'm going to start using something like the GUs for additional energy.  

Having yet to try GU, I'm not sure if the consistency will work for me.  I've heard good things about Sport Beans as well.  The REI in Raleigh has a really good selection of energy "stuff" that I'm probably going to sample to see which works best for me.  

STRETCHING

I am really bad at stretching, but I know it is important for me.  After running for an hour+, I sort of just want to get home, drink water, and shower.  I don't want to spend more time stretching.  I really need to make this part of my running routine though.  If I treadmill run, I shouldn't leave the gym until I stretch fully.  When I run outside, I need to immediately stretch upon returning home.  I can't wait for an injury to start making stretching a priority.

Any tips I'm forgetting?