Worth Repeating...

As I ran the 20 mile yesterday, I was reminded of several things worth repeating:

1. You can do this! Seeing you out there getting in the miles is so inspiring. To think that you have come so far so quickly amazes me.
2. Saturday is for slow (not for personal records). Because of my calf injury, I have not been able to run for the past month. I have consistently cross-trained/strength trained an hour each day for the past three weeks and it has paid off (P90X is what I have been doing). Anyway, I started out running very slowly doing 2:1 intervals averaging 4.5 miles an hour (I usually run 5.5-6 miles an hour). As I got to the 13.5 mile mark, I had so much in my tank that I picked up my pace and finished strong. Saturday is for slow! Short days are for speed. You can lay it all out there at the marathon.
3. Hydrate, Hydrate, HYDRATE. I didn't hydrate well for Saturday because I didn't plan on running the 20 miles Saturday. Plus, I've been taking decongestants that dry me out. I got a little dehydrated yesterday and probably so did you. When I realized that, I drank even more. Also, I hydrated all day long after the run and that helped.
4. Run facing traffic!!!!!!! It's been 30 weeks of running outside and still some of you are running with traffic to your back. I watched with great concern yesterday as I saw cars coming up behind you and you not moving until they were right up behind you. Most drivers are watching but it only takes one to plough you over and you will be dead!!! PLEASE run facing traffic!!!!!
5. One ear only!! To add to the previous post, many of you iPod runners are wearing both earplugs and are impervious to your surroundings. Cars, bikes and runners coming up behind you are like stealth bombers because you can't hear them. This is very dangerous and you MUST be careful. When you are deaf to the world around you, you are susceptible to dogs, bikes, runners and rapists. Unplug one ear and stay safe.
6. Do the Noah!! God had the animals enter Noah's ark 2 by 2. It worked for the flood and it works for runners, too. Once again, I saw many running 3 by 3 and 4 by 4 yesterday. You take up too much room and are not leaving room for bikes and other runners. Stay in 2 by 2 formation and move to 1 in front of 1 when bikes and runners approach. It's safe, courteous and proper running etiquette.
   
7. Have fun!! This is the most important. I really enjoyed stopping along the way and walking with some of you and slowing down and running with others. Running 13.5 miles with Cookie was my best run this season. We kept each other going and we made the right decision to get Foxbay out of the way first. Those hills are much better when you can't see them and your legs are fresh! Thanks Cookie for a great run!