Long runs are necessary for endurance whether you’re training for a 5K, 10K, half-marathon or full marathon! They really benefit your training and help you become a more efficient runner.
Most recommend adding about a mile to your long run every 1 to 2 weeks during training. It is also recommended that beginners take a “step-back week” every 3 to 4 weeks where you reduce your total distance by a few miles. (I totally did this last week!) This is to prevent overtraining.
For those training for a half-marathon, usually 11 miles is the length of the long-run you need to know that you are ready to tackle race day! More advanced runners will often run longer than 13.1 during the peak of their training, but it is not necessary.
You need to do what you need to do to feel comfortable and ready for race day! But I promise you that long runs will help!
Running Fact: Did you know that most marathoners will take over 40,000 steps during the 26.2 mile race? Those of you with a Fitbit would go nuts!
Last week I ran 26.93 miles–I scaled back just a little from the previous week’s mileage to allow my body to recover. It hasn’t seen this many miles in a long time!
Now on to blogging mistakes. So, when I was trying to upload pictures, I kept getting error messages about file size. My solution: delete older pictures from posts way back in the day (where ‘way back in the day’ is still less than a year ago). What I did not realize is that it also deletes the picture from the post it was originally in. Duh! I should have realized that…but I didn’t. So, now I am in the process of going back through old posts and re-uploading pictures. Annoying. But now I’ve learned my lesson and just have to purchase more memory from WordPress so that I can continue uploading pictures.
Winter is definitely on its way, but the other weekend (the one before Chicago!) the pups and I got in a fun walk outside while the weather was gorgeous! Want to see my pretty girls??
Quote of the Day:
“We know what we are, but know not what we may be.” -William Shakespeare
I’m still using up those CSA veggies! I had never had delicata squash before, but it is delicious!! And this recipe is super easy!
Roasted Delicata Squash
– 2-4 delicata squash, depending on size (~1.5 lbs)
– 2 tbsp olive oil
– salt to taste
1. Preheat oven to 425 degrees.
2. Clean the delicata squash and cut the squash in half lengthwise. With a spoon, scoop out the seeds and discard. Cut each delicata half into 1/2 inch segments, creating moon-shaped pieces that have slight bumps around the curve.
4. Arrange the pieces in a single layer in a metal baking pan and coat in 2 tbsp olive oil. Too much oil can make the squash soggy. Salt gently. It’s okay if the pieces are a little crowded,
but try to maximize the surface area of the squash touching the pan. The browning only occurs where the squash and pan meet.
5. Place in oven and roast 10 minutes. Using a spatula turn the squash in the pan so that the light sides are now touching the pan and the brown sides are facing upward.
6. Continue roasting, turning every 7-10 minutes until both sides of the squash pieces are golden brown and the texture is creamy to the teeth all the way through, about 25-30 minutes. Adjust salt.