Is your weather person lately a villain? Mine is. With yesterday’s long run scheduled of 13 miles, I was already in my funk. Remember, I like getting up to 10 miles followed by BAM… taper time. Sadly, not at the taper yet..this weekend was 13 miles. When I checked the forecast, I got the bad news…wind chill of 24 here in Atlanta and its only November. I was totally dreading the long run in the cold – with no medal at the end either.
How did I get over it? Here are the steps I took to insure I got my training run in, when conditions were not my favorite.
1. Plan For Proper Clothing
Wanting to be warm, but not TOO warm, I went to the handy dandy runner’s world “What To Wear…” page. It lets you put in the weather conditions and suggests the layers you need or don’t need. Its awesome, bookmark it. Here is the link. Based on this page and my preferences, I put on:
- Fleece lined leggings – C9 From Target, I can’t wear these above the low 30’s as I do get hot in them
- Wool Socks – I used some thin ski socks. Running socks are thin and shoes ventilated
- Long Sleeve Wicking Shirt
- Short Sleeve Wicking Shirt
- My Enell Ambassador Sport Tek Jacket – light fleece on inside
- Thin Shell Windbreaker – Got this at Kohls and it has panels to let air out. Its GREAT for keeping out the wind
- Turtle Fur Fleece Cap
- Head Sports Gloves..hey from Costco
- Enell Sports Bra….yes, no chafing and well support like no other
- Bioskin Calf Sleeves… a must on my long runs
- GoTape…yeah, I taped up my foot and ankle with the tap that sticks
2. Run With A Buddy
Normally, I prefer running alone, well up to 10 miles. My friend Laura from Team In Training agreed to run with me. She slowed down to my pace and intervals. I would feel weird asking someone to do this, but she volunteered knowing a cold 13 miles is better with a buddy. It did really help the miles go by having someone to chat with. It was just after sunrise when I started my run, and it was good to have a buddy for safety. Team in training is AWESOME for support.
Look how fab we looked when finished:
3. Plan the Route Carefully
Laura and I are training online via TNT Flex Program for the Walt Disney World Marathon weekend. The local Rock N Roll New Orleans Team in Training team which meets weekly has adopted us for long runs. TNT just tells us where to show up on Saturdays and how far to run. They have water stops on the way and people to drive the route to check on runners….its amazing really! We are a bit ahead of the New Orleans team and had to run 5 miles more than what their schedule called for. Our coaches told us to run it before the group run and told us where to go. We ran 5 from the parking lot the group was meeting at, got back as they were warming up and we went back out with New Orleans. The bonus of running before when we were done with our initial 5, we were able to drop anything in our cars. I took off the windbreaker shell as I was getting hot.
4. Break Up the Route in Chunks
Mentally this me not be overwhelmed by the long time I would be out in the cold. We said, OK, one mile to the park, then 1.5 miles to other side, and kept breaking it up that way. I didn’t focus on 13 miles which at my target pace, would take me 3 and half hours. Totally worked.
And off we ran. 13 miles done at a slow pace because this training long run was not about time, just about getting the miles in. Felt great afterwards too.
With the weather looking rather chilly lately for most parts of the country, I need to prep myself on all levels. I think we all better brace ourselves…winter is HERE!
What do you do to prepare for cold weather runs?
I added my post to the Tuesdays On the Run Linkup on my friend No Guilt Life’s blog. Today’s topic is Worst Race Conditions if you want to read how some others pushed through on race day to overcome when well things were not ideal weather wise, head over to No Guilt Life.
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