Half Marathon Training 9/19 Post Run Thoughts
Good run today everyone!!
Here are a few tips and a recap!
We ran for 1hr 30 min and covered 7.02 miles. Using the 11:30 (approx.) pace per mile for 5 minutes followed by a 1 walk break, we averaged 12:51 per mile pace for the entire 1hr 30min.
Again, the goal of these long runs IS NOT SPEED! We’re going for doable distance and endurance. We’re teaching our legs how to keep moving for time … and distance comes along with it.
Speed is for our Tuesday night runs … every other week. So speed work is bi-weekly. We also run on Thursday nights. All at St. Mary’s track at 5:45 PM.
In addition to water, you’ll want to bring a sports drink with you next week. As we go past 1 hour, replacing electrolytes becomes more important.
You’ll also want to bring some sort of food, gel, gu, energy bar, or sandwich to eat after about an hour into our run. Buy a variety of things and test them out to see what works for you and what tastes good. You do NOT want to experiment on race day!!
Post long run, doing some light cycling (15 to 20 min.) and a 10 min ice bath will almost guarantee that your legs will not be rubber the next day! Do this within 2 hours of the end of our run. Use some pain relievers like Tylenol or Alieve to deal with any post run soreness or pain.
Do NOT pop a blister! 
Half of our group accomplished something brand new today! That’s awesome! Congratulations everyone!
Have a great weekend!!
Tony
