10 Tips for the 1st-Time (or Seasoned) Marathoner

So if you can believe it (because I really can't) I have run 7 marathons. I have many friends running their first or second marathon this weekend at the Baltimore Running Festival and then more running at the NYC Marathon, Philadelphia Marathon next month. FYI, at the Baltimore Running Festival I'm running the 5K and then will be out cheering with November Project Baltimore at ~9 mile marker of the half marathon (~mile 22 of the marathon). 

As a seasoned marathoner, I have shared some advice and tips with first time marathoners so I thought I'd share some with the rest of the interwebs. This advice is tried and true for me! Despite my tips and anecdotes remember that marathons are a beast. One minute you could be feeling fine, and then the next minute you could be feeling terrible, despite doing everything right in training or race morning. Respect the distance! If marathons were easy, everyone would run them right?!

1. Carbloading. 
Yes, for a marathon you actually should carbload. Try to eat extra carbohydrates (and less protein and fat) days before the race, not just the night before. However, do NOT go overboad. Stick to the kind of foods you have been eating as you have been training. It's not an excuse to overload yourself with bread and pasta unfortunately. I eat extra carbohydrates as well as a lot of bananas a couple days before the marathon. A good article explaining race week nutrition is here. 

Pasta with a simple marinara or pizza is my go-to pre-marathon food! 

2. Lay out everything the night before.
I do this before most of my training runs but especially for a large race like a marathon. Race morning you may be anxious like me so it's easier to not be running around frantically searching for your GPS watch or water bottle. I lay everything I need out including my bib, pack my gear check bag, and make sure my cell phone, GPS watch, and headphones are all charged. 

I lay out anything I need because my nerves can cause me to forget. That means laying out my deodorant, sunscreen, BodyGlide (lubricant any part of you that might chafe-special shout-out to guys to protect their nipples too!). If the weather calls for rain (that's a whole other blog post-hello Boston Marathon 2018!) I suggest creating a chic trash bag poncho to keep you dry before the race. Bring throwaway clothes as layers to keep you warm and get rid of at the start line (most larger races collect these clothes and donate them). 

Double duty: trash bag and poncho runner chic look at the start of the Boston Marathon 2018

3. Follow your nutrition plan. 
Fuel early and often. You hopefully have tried different methods of fueling (gels, chews, etc.) throughout training and found what works for you. Stick with what you have been using. Also get on top of your fueling early. Of course you may feel fine the first 13-14 miles, but that doesn't mean you shouldn't be taking in any nutrition. (Here's some of the products I use for marathons in this post). Once you bonk later in the race, it's too late to make up for not eating enough beforehand. 

My go-to fueling options: Honey Stinger and Nuun Hydration.

Also if you have a sensitive stomach, I'd be wary of eating other things on the race course such as the gels the race is supplying if you haven't used them before or random candy that people are passing out. I'm all for grabbing a handful of gummy bears and Twizzlers on course, but I know my stomach can handle them! This post does a great job of explaining how to finalize a fueling plan for a marathon-remember you need 30-60 g of carbohydrates PER HOUR! 

Also I haven't carried anything for hydration besides a small handheld my past few marathons instead relying on water stations which were every couple of miles. Hydrate early and often as well. I usually go with the strategy of alternating water and Gatorade at every other aid station. You can squeeze the cup in half if it's a paper cup to make for easy drinking on-the-go or there is also no shame in walking through the water stop to actually drink it instead of spilling it all over yourself. 

4. Don't Go Out Too Fast.
This is true for every race but especially for a marathon. I have been good about not starting out too fast during my marathons but have seen and tracked so many other friends that have fallen into this trap. I know that you are excited and nervous. The start line is a big event and once the gun goes off, people start running fast around you. You may get caught up in all of this-DO NOT GO OUT TOO FAST! Think of the saying "it's not a sprint, it's a marathon". 

I would suggest going out a little slower than your goal pace the first couple of miles. Don't stress out if the start is crowded. Also don't start weaving around people, you need to conserve your energy. At the beginning of longer races I always talk to myself (yes often out loud!) and tell myself to "settle in". To me that means stay relaxed and get into an easy groove of running. You'll be running for hours and have miles ahead of you. I like the car/gas tank analogy as well-conserve your fuel, don't burn a bunch of your fuel speeding and instead put on cruise control. 

5. Pack a gear check bag. 
Or find someone to hold your stuff. For marathons (and most other longer distance races) and depending on the weather, I like to have some things with me post-race. I like having a dry pair of socks and a pair of slides or another pair of shoes. Taking off my running shoes post-marathon feels so good. I also like having a sweatshirt or dry layer to put on. After sweating through 26.2 miles, I can get really cold (depending on race day weather) but at least like having a fresh shirt to throw on. Check out my marathon gear check bag checklist here for more ideas. 

I was shivering after I finished the chilly 2017 Philadelphia Marathon. 

6. Try to stay off your feet the day before.

Depending on if the race is Saturday or Sunday this may be trickier. Really try to NOT do a lot of walking and stay off your feet the day before the race. If you are running a race in a city you have never been to before this can be tough, especially if you have plans with other people or are sightseeing. It's okay to tell friend and family you need to rest before your race. I've tired my legs out a couple times when I ran Chicago and most recently for the Berlin Marathon doing touristy things and walking downtown the day before the race. For the 2014 Chicago Marathon I was sick the week before and did not really run at all that week plus spent the day before the race in bed resting and taking medicine-I ended up having a fine race! Trust your training and rest your legs. 

7.  Get up earlier than you normally do.
I had someone on Instagram ask me how to deal with anxiety and going to the bathroom race morning. I have IBS and actually sometimes have a tough time going to the bathroom before the race. Before marathons I often take Immodium to bind everything up because with my nerves it can be a vicious cycle of my anxiety upsetting my digestive system/bowels which makes me more anxious. Again, not something I would do unless you've tested it with YOUR body before. I also try to wake up earlier than normal. I usually don't leave a lot of time in the morning before training runs because I love sleep, but race morning I try to get up and get moving as well as drink water and eat something first thing. I find that moving around and getting something in my system quickly helps get things moving. 

I had plenty of time to wait in the start corral at the 2018 Berlin Marathon

Despite being a coffee drinker, I personally use Run Gum and not coffee before a race. Coffee does gets things moving, but I don't want to take a chance on the timing. Leave time to get to the race start with PLENTY of time for an extra bathroom stop and for larger races which usually have security and bag checks. Even if I don't feel like I have to go, I always get into a port-a-potty line before the race to try to use the bathroom which helps calm me down too. Anyone else's mother insist they "tried" to uses the bathroom before getting in the car for a trip? 

8. Put your name on your shirt (if it's not already on your bib!). 
Some race bibs now have your name or something else of your choosing, but if not I suggest using some duct tape or kinesiotape (easier to remove!) on your shirt to write your name on. It's fun especially when I've done it during larger races to have strangers cheering you on and calling you out by name. It can be a nice morale boost during those tough miles to hear people cheering YOU on. However if hearing "Go, {your name}" 50x during the race is going to bother, you can skip this advice. 

Before the 2014 Chicago Marathon 

9. Have some landmarks in mind.

Look at the course map and check out some of the major mile markers. Locate practical landmarks such as where water stations and aid stations are going to be. I also like knowing the course landmarks at specific miles. At the Chicago Marathon I know that once I get to Chinatown (and see the big dragon!) I only have a few miles to go. At the Boston Marathon I was focused on getting to the famous Citgo Sign and then those famous turns down Boylston and Hereford at the end. I also like knowing where my friends and family may be. It's nice to know that at Mile X there will be a cheer station or that your family is going to try to see you at Mile X. Those things keep be going during races! 

I was PUMPED to get to the November Project cheer station at the 2017 Philadelphia Marathon

10. The race starts at mile 20.
You may have heard this before, but the marathon is a 20 mile warm up followed by a 10K race. Hopefully you have come up with and used some mental strategies for the marathon because spoiler alert-it is more of a mental challenge than a physical one. I use mantras that I repeat to myself including  "stronger than you know" (sometimes out loud). Also try to relax and not think about how long the race is or how you are going to feel at Mile 18. Take it one mile at a time and run the mile you are in. Also know that going out too fast at Mile 2 will leave you not feeling great at Mile 20. 

I love having mantras on my Momentum Jewelry motivate wrap bracelets. 

There probably will be highs and lows during your race, but crossing that finish line (especially if it is your first marathon) is a special feeling. Remember that it probably will be painful, but pain is temporary. Your journey to the start line is maybe even more important than the actual race, so enjoy every moment. 

Pain is temporary, glory is forever! {Chicago Marathon 2016}

Candy as Running Fuel? {My Top 4 Favorites}

Disclosure: The products from Goetzes were received complimentary to review and share. As always all thoughts and opinions are my own.

As I mentioned in my last post (all about my favorite runner recovery tools!) I am just finishing up training for my 7^th marathon. So many questions. How did this happen? I guess I really am a marathoner instead of a person who ran a couple marathons now? Don’t you get hungry on long run. The answer to that last question is definitely yes. I usually always eat a little something before long runs and practice fueling so my body is used to what’s going to be happening on race day. Typically I don’t eat during runs if my run is less than 75 minute-ish. I do fuel more on race day than I do in training runs too. I’m a fan of Honey Stinger Ginsting gels (like caffeinated honey in a packet), Huma gels, and GU gels. I do take some chews on middle distance runs or half marathons. In a pinch though, I always turn to adding some candy into my fueling. Or taking a Ziploc bag of Swedish Fish with me on a 13 mile run. It’s kind of an excuse to indulge my sweet tooth, but also is pure sugar running fuel.  

For marathoners, it is recommended to intake 30-60 grams of carbohydrate per hour, depending on his or her speed and size. Carbohydrate gels like the ones I mentioned I use or even Sports Beans contain between 20-25 grams of carbohydrate per packet. If you look at some of these candies, they contain 20-27 grams of carbohydrate per serving as well.

mini Cow Tales vs. Birthday Cake GU

This is really talking about marathon distance over other distances. Fully carb loaded, your body can only store about 60-90 minutes of carbohydrates. For more information on marathon fueling check out this awesome post via Charm City Run’s blog. Typically you only need to fuel. Anyways, you want some fast, pure sugar coursing through your veins fast so why not turn to candy. This article from Runner’s World does a nice job of explaining the pros and cons of using candy as fuel.  

Pros of Using Candy as a Fuel

-It is delicious

-Candy is cheaper than most running fuel.

-Candy can be bought at any convenience store, drug store, etc.

-It’s sugar.

Cons of Using Candy as Fuel

-Some studies show that taking in more than one type of sugar carbohydrate can speed absorption and lower chances of GI issues

-It doesn’t include any electrolytes or caffeine like many of the running fuels do.

-Most candy contains artificial colors and preservatives which aren’t the healthiest/best for you and may cause GI distress.

So I’d say try it for yourself. It’s a nice way to switch up fueling for a run or if you happen to find yourself without fancier running fuel on you. Again, I love candy as a supplement to my gels for longer distances, something to eat before an afternoon/evening run or to eat during a middle distance run. 

These 4 candies are my favorite running fuel candy options which are tried and true for me. Again, always test any new fueling out to see if your body tolerates it during a training run :) 

1 . Swedish Fish

First of all I love Swedish Fish period. They are a little chewy, with that delicious strawberryish flavor. They don’t take a lot of chew when I’m on the run and also don’t melt a ton. Unfortunately for any other time but fortunately for running, you only need a handful to make a serving so there isn’t a ton of candy you need to consume at once.

2. Gummy Bears

Another delicious candy. This option is great because you can bring one serving which is usually somewhere between 12-17 bears give or take (depending on brand) so you have lots of little bites of sugar. With gummy bears you also get a few different flavors in each handful.They can get gooey or involve a lot of chewing, so they aren’t always the best mid-run option.

3. Cow Tales

Caramels with a little creamy center. These do have some milk ingredients in the cream which can be iffy when choosing candy as fueling because the fat can cause GI issues plus is slower digesting-they are also wheat-based if you have any allergies. Popping a few of these in my mouth before a run hasn’t been a problem for me so far with my already very sensitive stomach (hasn’t made anything worse) so I’d say as with anything, try it and see how your body likes it.

These are individually wrapped and don’t melt which is a plus. I used to eat these all the time as a kid and love how chewy and delicious they are. Goetze's Candy , which I found out was a Maryland-based company, was nice enough to send me some Caramel Creams and mini Cow Tales since I’m such a sweet tooth. Let’s just saw these did not last very long, with and without running!

4. Twizzlers

Twizzlers are a weird strawberry chewy candy that I happen to like. They cemented themselves as a great running candy when I grabbed a few from a stranger during the Boston Marathon at one of the middle miles when I was freezing cold, soaking wet, and candy seemed like a good idea. Despite it being a monsoon, Twizzlers do not get gross when wet! It was also something that was easy to hold and take a few bites out with while running. I was actually snacking on a serving of them before a couple afternoon workouts last week!

Do you use any nontraditional or runner-specific fueling options?

My Favorite Recovery Tools for Runners

Disclosure: The products from The Stick, NOW Foods, and Moji were received complimentary to review and share. As always all thoughts and opinions are my own.

It’s been 7 years since I started training for my first ever 5K, and now at the end of the week I will be running my 7^th marathon. There’s a lot of miles in there which means a lot of sore muscles. Runners will try everything to get rid of soreness and prevent injury. While I don’t always use them as much as I should, I do have a whole basket full of various foam rollers and recovery devices that I have acquired over the years. If you have heard about foam rolling or maybe even purchased one but don’t know how to use it, I love this article on foam-rolling from Runner’s World showing you how to use a roller for different muscles with videos so you can see exactly what to do. Since we are entering the start of fall racing season, it is a good time to talk about my favorite recovery tools. Don’t be like me, and DO YOUR PREHAB and foam roll often! I have linked these products, but most of these can be found on Amazon or at your local running store.

1 . The Stick, price varies

The Stick is a classic massage tool that has been around since 1988. I bought a travel stick years ago and also received a full-size version when I was at the Runner’s World Half & Festival last year. It’s made of a flexible plastic and has a rod with spindles that roll over the muscles to release myofascial and inactivate trigger points. You can read more about how it works here.

I really like using mine for my constantly tight calves, but it can be used all over the body. It also is waterproof and can be placed in the dishwasher for cleaning/sanitizing which is a cool feature. The only downside of The Stick is that some of the longer versions may be too big to fit into a bag for travel or taking places. I own the fuchsia Sprinter Stick which is a firmer, shorter stick that is great for legs (which is mainly what I use it for!) and retails for $34.95.

2. Moji Foot Massager Pro, $39.95

Any photos with my foot looked weird, so this is all you get!

I have been using the Moji Foot Massager Pro since I received a complimentary one from Moji after trying it at the Chicago Marathon expo in 2016. These are also a hot item at Charm City Run, and I have sold many to people after they tried it out in store. Sure you can use a lacrosse or tennis ball to roll your feet, but the Moji Foot Massager Pro is a totally upgraded experience and worth the price. It has high-tech stainless steel balls which you roll your foot over to break up scar tissue and dig into your foot muscles. 

Having all the small spheres really massages your whole entire foot with you controlling the pressure. People suffering from Plantar Fasciitis or foot pain really like this tool! One of my favorite parts is that I keep mine in the freezer for an icy massage, and pop it out every so often to roll my feet over it while I’m sitting at my computer. It feels AMAZING. 

3. R8 from ROLL Recovery, $129.00

The R8 is that thing that looks like a torture device. It is actually a magical recovery tool that gives your muscles a deep tissue massage. I can’t afford a massage every month so this was a good investment. It is expensive (ask for it as a gift, maybe?), but it WORKS. I love deep pressure, but if you are not a fan of that this may take some getting used to. It is TSA-approved (although you might get some questions) and a registered medical device made with stainless steel hardware and soft TPU. Again it can reduce inflammation and really provide myofascial release. I have the older version, but now there is a newer, updated version. 

I place the R8 parallel to my legs and then flip it down so it gets pressure along all sides. You can use it sitting, standing, or laying down.  I like this because I am not rolling around on the floor doing work, rather the R8 is doing all the work, and I am just guiding it along my tight muscles. It hurts so good.

4. NOW® Solutions Joint & Muscle Cream, $14.99 (also available on Amazon!)

This is a newer addition to my recovery arsenal. The NOW® Solutions Joint & Muscle Cream was in my goodie bag from my trip to the NOW Foods headquarters in May. It is made for active individuals to use topically around active joints and muscles. The cream is not super thick and contains Glucosamine (found in joint cartilage and used to keep joints healthy as a supplement) along with Boswellia, Capsacin, and natural Methyl Salicylate for skin care. 

My chemistry background comes out now because capsaicin is a chili pepper extract which has pain-relieving properties and makes this cream feel similar to icy hot. That being said, WARNING: do not apply this cream to your legs and then touch your eyes or face. The hot feeling does last a long time also so be warned, but it does make my sore legs feel nice. NOW® Solutions Joint & Muscle Cream is a great affordable and natural product for runners.

5. The Original Worm, $24.00 or $32.00 based on size

The Original Worm is a portable massager that is a mash up between a foam roller and therapy balls. It’s a neoprene case surrounding 4 rubber balls (and looks like a worm!). This also release trigger points and can give you full-body therapeutic relief. 

While the Original Worm is great for legs and feet as well, I mostly use this for my back pain and neck pain. It’s similar to using lacrosse balls but more stable if I use it against a wall for my shoulders and low back. It also is a great release if I place it under my neck with a yoga block or pillow for my head. The biggest plus to this is that it’s super portable and smaller so it’s great for travel and is what I find throwing into my bag most for a weekend trip.

6. MojiHeat Massage Roller, $69.99

Moji makes another appearance on this list with my most recent recovery tool addition of the MojiHeat massage Roller. When Moji reached out about me reviewing this I was excited because of how much I like the Moji Foot Massager Pro, but was skeptical that this would be another unnecessary variation on a roller. This roller is denser, weighing 3 lbs and 13" long, with a textured outside and combines massage therapy with heat therapy. 

This roller comes apart into two pieces which then are popped into your microwave for 3 minutes. Once your massage roller is heated you twist it back together into one piece and use like a regular massage roller except you are receiving the therapeutic benefits of heat (which is great for recovery). It's made for larger muscle relief but just half could be used for ease when travelling. When I first used this and took it out of the microwave it didn’t feel very warm, but once I started using it I realized it was heating a little bit more after the microwave and felt AMAZING on my legs. The MojiHeat massage roller will hold heat for up to 30 minutes. Especially in the winter, I see myself reaching for the MojiHeat Massage Roller more often for recovery or even as a way to warm up my muscles before a chilly run!

What is your favorite recovery tool? Do you use a foam roller or massage roller?

This post was linked up with the Weekly Wrap hosted by Hoho Runs and Taking the Long Way Home. 

Copper Mug Cocktails feat. the Dockside Mule Recipe

Disclosure: I was sent 2 mugs complimentary of Moscow Muled in exchange for a review without any other compensation. As always all thoughts and opinions are my own. 

Summertime for me is sunshine, hanging out on someones rooftop deck or patio, my toes in the sand, ice cream on a hot day, sweaty runs, and a cold drink in my hand. Between Moscow Mules and Palomas, I am set for summer. Moscow Mules are the perfect summer drink with refreshing ginger beer and lime juice, and my boyfriend makes them all the time.  I even drink them with a little club soda instead of vodka for a delicious mocktail version. You can even make a hydrating Moscow mule version with Nuun Hydration! The one thing missing from my summer cocktails was a fancy copper mug set. 

That's why I was really excited when Jessica from Moscow Muled reached out about trying out their copper mugs. Besides being a fan a of cocktails, I am a fan of small businesses and especially ones involving ladies! Jessica and her partner couldn't find any high-quality nickel-lined copper mugs that they liked so they made their own as part of a side passion project. 

These beautiful 16 ounce copper mugs  (which retail for $12.50 each) are made of 100% pure high-grade and food-safe copper and are lined with nickel. This provides important health and functional benefits because copper is a heavy metal that can react with acidic fluids (such as citrus juices such as lime juice in a Moscow Mule) and can cause copper to leach into the the drink. This is sometime I never would have thought about when buying my own mugs! The nickel lining not only prevents unintentional copper ingestion, but also increases the strength and durability of the mug because copper is a soft metal than can be damaged with repeated use.

Copper mugs are traditional for mules and similar cocktails in bars which not only look nice but also actually keep drinks cold because the copper transfers for the temperature of the drink to the mug itself. I don't really have time for cleaning, but these mugs are easy to clean by just gently hand-washing and drying right away. Like any copper, these mugs will develop a patina over time, but Moscow Muled also includes directions for keeping their mugs shiny and removing any patina, if that is what you prefer. 

As I mentioned previously, I love a cold Moscow Mule on a summer afternoon or evening. Here is a classic Moscow Mule recipe that came with the copper mugs that I tested out.  It's easy and delicious to make! 

Of course I was excited to come up with my own copper mug cocktail. I wanted to keep it refreshing so I decided to make a version of a mule with one of my favorite juices from Gundalow Juice. Their Dockside Sunrise juice is a blend of juices including pineapple, ginger, and even a touch of jalapeno which gives this drink some tartness and a little kick! I also happen to be a fan of Tito's vodka but you can substitute whatever your vodka of choice is. If you do not have any Dockside Sunrise on hand using regular pineapple juice with the ginger beer instead of club soda would be a close match.  

I think I know what my new drink of choice will be as the summer winds down! 

Moscow Muled can be found on Instagram, Facebook, Pinterest, and Twitter @moscowmuled. More information on their copper mugs and ordering information is available on their website. 

What is your favorite summertime cocktail or mocktail? 

Berlin Marathon Training Recap #2 (Weeks #6-9)

Summer has been flying by which means so has marathon training. Like I mentioned in my first Berlin Marathon training recap, my mileage has still been lower than my 2015 and 2016 training cycles. I've gotten all of my hotels booked and figured out all my travel for getting to Berlin for the race as well as a return flight home out of Munich. I think my mileage has moved up safely and steadily, but having a nice base for marathon training since Boston has helped too. Here's how the past few weeks of training have been going for the 2018 Berlin Marathon. 

Week 6

Week 6 was a lower mileage week than I wanted, but I was able to get in a solid 12 mile long run with 3 miles at marathon race pace which felt good. However on that long run I had some GI issues so I had to take a bathroom break and had some miles that were a struggle. Because of my schedule I ended up doing my long run on Thursday which felt weird. I have been really trying this cycle to make my easy miles at an easy pace, keeping it nice and slow. 

Post-long run acai bowls are always a good idea

Week 7

This week I hit over 40 miles for the first time during training.  I did another long run this week with my friend Lizzy who is training for her first full marathon so that made many of the miles on my 17 mile long run fly by! I also got in a solid tempo run on the treadmill this week along with a HIIT class. I actually have done at least one run a week on the treadmill if it's shorter because of thunderstorms or humidity and heat. I don't mind getting through a tempo run on the treadmill if I can watch Netflix on my phone!

Netflix and treadmill. 

Because of coaching I ended up doing over 9 slow miles the day after my long run which adds some extra training on tired legs for sure. 

Week 8

Week 8 included another over 9 mile run on Saturday, the day after my long run. It was nice to get in another Friday long run with Lizzy while I still was not working full-time yet. This week was really humid so my long run and Saturday run felt swampy and rough.

Drenched post-run feels

I was happy to also get in some true cross-training this week including some lifting as well as a jumping fitness class that uses small trampolines at Movement Lab. It's kind of like dancing and jumping to the beat of music on trampolines and is SO much fun!   

Week 9

Week 9 was just under 40 miles agin. I had to cut my speed workout short this week due to dehydration and feeling really overheated. I'd rather be safe than sorry. I also got in another tempo treadmill workout and some recovery miles while coaching my training group on Saturday. 

Post-drenched foot selfie, because my selfie of me looking like a wet dog no one needs to see! 

Friday I did my long run but because I had a race at night I decided to do it in 2 parts with a 25 minute drive in between. I ran 9 on the treadmill at ~9:14/mi which was mentally tough and then literally changed my shirt and drove to the Sneaks Come Out at Night 15K sponsored by Back on my Feet Baltimore. I started the race too fast throwing in some sub-8 miles and slowed down to just over 8 minutes/mile by the end because on my 3rd 5K loop (for the 15K runners did 3 loops), there was a torrential downpour and thunderstorm. The rain got into my eyes and messed up my contacts plus was just some driving rain. Luckily my mantra for rain that isn't cold is, "at least it's not like the 2018 Boston Marathon"! After the race and 18 total miles I was toast so I came home to a hot shower, cold beer, and pizza for dinner. 

Highs

For most of my long runs I have been using my Ultimate Directions Hydration Vesta (full review here). It has been a great hydration pack choice after I was getting frustrated with my waist hydration belt and my other options for carrying water which is a necessity during long runs in Baltimore in the summer.

 It is hard to do my own marathon training when I am coaching at Charm City Run, my local running store, especially because my group meets on Saturday mornings. It was nice to get in most of my long runs done before the weekend so that they didn't have to be interrupted or broken up. 

Lows

I have been slacking on doing my glute and hip exercises as well as foam-rolling more (story of every runner's life?) . I think instead of nebulously saying that I should do recovery work that I need to pick an actual day and make it part of my schedule. I am thinking maybe Mondays. I also need to keep drinking water because of this heat and humidity. Being dehydrated for runs already sets me up for a terrible run. 

You can follow along with my marathon training on social media with my hashtag #breathedeeplyandrunberlin . 

Are you training for any races or events? How do you deal with training during the summer?