a long run - try recovery drinks to give you the nutrition and fluid you need. Or eat chicken sandwiches, tuna wraps etc - it’s your call, as long as you stick roughly to that 4:1 ratio. fat buddha I love Sunday mornings before my long run - I sit
cup of tea. I keep my top half warm with a jumper or something, and then have a hot shower. Then a recovery drink and food within half hour or so. Rio! A brisk walk later in the day really helps - I do this out of necessity because the dog always
this weekend. Kim’s challenge over the next three weeks is to maintain the vigour of the last three months. To get the most out of every run, Kim will need to maintain quality in the remaining sessions whilst keeping her fuelling, hydration and general eating
generally get my athletes to run at least a mile before doing dynamic stretches, then running drills before each training session. For recovery runs you don't really need to do this, as the first part of the run should be nice and steady, but for harder
