W5/D6- Long Run Day!

Before Your Run- Jot a few notes about your dinner, pre-run meal, weather & overall energy+ mental state before run. Ideally, get on hilly trails/mountainous terrain; and if you have a variety of routes, choose the one that most closely assimilates your race. Yes, you can always do your run on road/treadmill. Hill Work- Today you will do your best to run the uphills, BUT if you start to redline/feel the effort is too intense, you need to power hike. This phase is about building confidence in the climbing, so every time you see a climb, tell yourself, "I WAS LOOKING FORWARD TO YOU.....or say....LET'S DO SOME SOLID WORK." So much of climbing has to do w/ how YOU view it, so approach it w/a positive & strong mindset. The climbing makes you stronger; even though it feels challenging, you WILL get stronger the more you climb, so how you feel today is just part of getting stronger. Keep an effort that will allow you to finish the run feeling like you gave a good effort BUT I don't want you to feel like you got run over by a truck! There should be a little energy left, so fuel often & check in w/your breathing. RPE: 6.5-7.0/10 Beginner- 2:00-2:15 hours. Use the first 15 minutes to ease into your run, pause and stretch if needed. Start eating within the first 15 minutes. Intermediate- 2:20-2:45 hours. Use the first 15 minutes to ease into your run, stretch if needed. Advanced- 2:45-3:00 hours. Use first 15 min to warm-up. Stay disciplined w/effort. Fuel often.