It’s week 10 of training for the Chesebro Half Marathon! We have just 2 more weeks until the big day! If you are following the original training plan then by now you have done a few long runs. I personally have adjusted the original plan to fit my life and the way I prefer to train for a half. I have done two 10 milers and three eight milers thus far. Whichever training plan you are following you should be running a 10 mile long run this week. 

Why? Why do we need to do a long run and how fast should it be?

• Endurance. The obvious reason…long runs prepare you for the big day (half or full marathon). You really don’t want to run a half without doing a couple long (8, or preferably 10 mile) runs. The long run helps build endurance and the stamina that your body needs to tolerate being on your feet for (most likely) over 2 hours at a time. 
• Confidence. For me, my long run gives me confidence. Knowing I can go the distance is a big confidence boost on race day. On race morning I try to think of it as another long run, just 3 miles longer.  I know I can run 3 miles 🙂 .
• Go slow. Long runs should be slow. I read somewhere that you can never run your long run too slow. Take walks breaks if you need them…10 miles is 10 miles. Save the fast pace for your speed workouts and interval training. 

Are you having trouble finding the motivation to run a long run? Then you are not alone! Some weeks it can be dreadful. I have compiled a list of things you can do that will help you get out the door for your weekly long run. 

The Long Run: 

1. Schedule it. I find if I write it in my calendar and plan on it, then I will do it. It mentally prepares me for the miles ahead. Remember, running is all in your head. 
2. Buddy up. Find a friend to run with you. You won’t want to flake on a friend, or they you, so it will benefit both of you.
3. Lay out your running gear the night before. In the morning you will be all ready to go. Plus you’ll see it and feel guilty if you don’t go. (At least that’s how I feel.)
4. Put your running clothes on. That gear you put out the night before…put it on first thing. If you are dressed for your run you are more likely to go. Don’t hang out in your pj’s scrolling Facebook…just an arbitrary example 😉
5. Reward yourself. It doesn’t need to be anything elaborate. Maybe go out to lunch at a favorite spot, or get a pedicure (my favorite), or plan a relaxing afternoon with a good book and a nap (another favorite). 

Last weeks training at a glance.

Sunday 02/25/18

7 mile trail run with my friend Melinda. We ran our very first marathon together and she swore she would never run again. She has since done sprint triathlons as well as an Ironman! She is amazing! Without her on that very chilly Sunday morning I might have stayed home. (see #2 above).

Monday 02/26/18

Rest day. My plan was to run hills again or go on a hike but I was tired from the day before and decided rest was a better option. I did my arm exercises that evening but no plank. 

Tuesday 02/27/18

Work day. I usually categorize these days as rest days but after working 12 hour shifts in the ER I decided to call them what they are…work days. I try to either do arms, planks or resistant bands before bed but some days I’m just too tired.

Wednesday 02/28/18

Work day. Arms before bed.

Thursday 03/01/18

Class/rest day. I had a class for work from 08-12 then went to lunch with my husband. I was super tired all day from not sleeping the night before. As I write this I realize how this week is looking pretty sad in regards to training. 🙁

Friday 03/02/18

4 mile run. I had trouble getting my butt in gear to run this chilly morning with rain in the forecast. My plan was to run 6 miles but I just couldn’t find the motivation within. Fortunately my dog Sadie is a huge motivator, but she can no longer run more than 4 miles so my 6 miles became 4 fast miles. I had a great run this day! 

Saturday 03/03/18

10 mile run. Very glad I did this 10 miler. I almost saved it for next week because I wasn’t feeling it this week. As it turned out the run went well. I ran a good pace, started slow but by half way I was running a 9:30 to 9:45 pace. My legs were pretty tired by the end but I still felt strong.

For more on motivation check out Week 7’s post here.

What keeps you motivated?

Do you look forward to your weekly long run or do you dread it? 

Thanks for reading! If you like what you see share it! 🙂

Keep running!

Denise