Today I did my first long run in awhile–8 miles. Even though it was really nice outside, I chose to run on the treadmill so I could watch the T.V. show Scandal on Netflix (2 episodes). Chris and I started watching it on Netflix a few weeks ago and it’s so good! I want Olivia Pope’s whole wardrobe. Here’s my set-up: Kindle covering up the treadmill display, headphones, coffee cup of water (it stays cooler in there), and honey straw.
I consider anything over 6 miles to be a long run. It takes me roughly an hour to run six miles, and more than an hour of anything is “long”. I would like to do a weekend run of 8-10 miles every week. I’ve said this for over a year but have yet to stick with it. I just think having one long, easy run a week is such an important part one’s running health. Here are some benefits from a Running Times article:
According to Running Times columnist and coach, Greg McMillan, there are three key physiological adaptations that occur in the body during a long run: enzymatic, capillary and musculoskeletal. When you run long, you increase enzymes in your muscle cells and grow capillaries, which are the small vessels that surround the cells. These important changes allow more oxygen to be delivered to working muscles. You also strengthen your muscles, tendons and ligaments. “These adaptations help you in shorter races like the 5K because it’s still primarily an aerobic activity,” McMillan says. “The more oxygen that you can deliver to the working muscles, the better your performance will be. And the stronger your muscles, tendons, bones and ligaments become, the more you are capable to conduct better race-specific training like intervals.”
When I run long runs, I get sick. Not during the run, but after. I thought this was my own weird problem until I read about it on someone else’s blog. They called it the “runner’s flu”.
Since I’ve never had food or drinks besides water during long runs, I’m going to start playing around with nutrition to see if that helps me feel better after. Awhile back I lamented how hard it is to find “real” running nutrition that wasn’t processed and didn’t contain artificial flavorings or colors. Today, around 50 minutes, I tried a honey straw (pure honey). It was very tasty and went down smooth. It didn’t upset my tummy at all. I also had about 16 ounces of water. Now I only ran for 76 minutes, so I didn’t NEED nutrition, but I wanted to practice. Honey straws are real food and are easy to carry. One would fit in my Spibelt. I need to stop back at the coffee shop where I bought the honey straws to see how many calories they are…if I remember correctly, maybe 50, so I should probably have two. Aren’t you supposed to eat around 100 calories at a time while running?
After my run, I had 16 ounces of Shaklee Performance, which is the only sports drink I’ve found without nothing artificial. Even though I started running at 11:30 and I haven’t had lunch yet, I am feeling really great. I won’t know for sure if this system works until I try 10 miles. If I remember correctly, 10 miles is when things go south for me.
And here’s a picture of my treadmill screen after, because if I don’t take a pic and post it to Instagram, it didn’t happen.
Did I mention I want Olivia Pope’s wardrobe?