We’ve reached the half-way point of our training season. For the next two months, we will be increasing the long run distance every other week, to a maximum (for full marathoners) 20-mile run.

Half marathon trainees will peak at 12 miles.

After your peak mileage on one of those two days, it’s all taper down to your target race .

By now, you should have your own routine for preparing for a training run, running it, and then recovering from it. Every runner is an experiment of one, and you need to figure out what works for *you* as opposed to anyone else.

If you’re having trouble figuring out a routine, please touch base with one of the coaches. Here is a quick checklist where you can jot down your personal standards:

Day/evening before:

1) Food

2) Fluids

3) Limits on Activity

4) Jokes/stories to tell on the run

5) Print-out map of training run!

6) Bedtime

7) Total Sleep

Day of the run:

1) Wake up time

2) Food and drink before the run

3) Clothing and hat – wicking fabrics!

4) Body Glide/Nip guards/vaseline/sunblock, etc.

5) Gels, bars, sport beans and other foods on the run

6) Hydration strategy

7) Watch/GPS/HRM

8) Directions to venue/map of training run

9) Warm-up and pre-run stretching (always warm up before stretching)

10) Pacing strategy

11) In which group am I running?

12) Listen to what your body is telling you!

13) Concentrate on short distances (next mile marker, next walk break), not the overall remaining distance.

14) Start slow, and run the second half slower (negative split).

After the run:

1) Cool-down/stretching/yoga

2) 4:1 carbs:protein within 30 minutes of ending run

3) Replenish fluids!

4) Ice down aching parts when you get home. [You can use a bag of frozen vegetables for this, just remember not to eat them later, but just throw them out.]

5) Epson salt and/or cold water (ice) bath

6) Topical pain relievers (if necessary)

7) Take it easy the remainder of day.

8) Get plenty of rest and sleep to let your body heal from the long run workout. Give your body time to recover before you stress it again.

9) Walk, cycle, swim or slow jog the next day (no impact!) to get blood flowing through sore muscles.

10) Update your training log for the week.

11) Clean your running clothes/hat/shoes so they don’t stink up the joint.

12) Give yourself one guilty pleasure the weekend of your long run. You’re eating right and burning off lots of calories during exercise throughout the week. You can reward yourself once after every long run (within reason!)