Eighteen Miler is Coming Up

I've seen a few blogs in which runners are saying that they are fearing the upcoming eighteen miler. That fear is driven by how bad the conditions were for the sixteen miler - something like 200 percent humidity. The eighteen miler will be tough, but probably not as bad as the sixteen.

Here are a few tips for this next long run:

1. Run slowly. Your pace should be at the very minimum at least 30 seconds slower than expected marathon pace. Most coaches recommend a minute or even two minutes per mile slower than your expected marathon pace.
2. Start off slowly and keep a steady pace or pick up your pace toward the end. If you are feeling really good, you can even speed up to your expected marathon pace in the last few miles. That will give you confidence. It is much better than dying and having to slow down at the end of a run.
3. Use gels or some other form of carb replacement during the run. Also drink during the run.
4. Eat well the day or two before the run - like you plan to do before the marathon.
5. Get plenty of rest the night or two before the long run.
6. Drink plenty of fluids the day or two before the long run, and drink during and after the run too.

Your legs will get very tired, and you will experience not just physical fatigue, but also mental fatigue. You may have to say encouraging things to yourself or your running partners to keep going. You may want to quit, but don't. It's important to remember at this stage of training that getting tired is really what the training is all about. Your improvement comes from training beyond the point of being tired so that your body adapts to the training, and you will succeed in your marathon.My legs are tired right now, but there will be no excuses for staying in bed on Saturday. Look forward to the great day we will have for running.