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Run emphasis // planning hydration & fueling

Posted By: KP
Date: Sunday, 13 July 2008, at 1:48 p.m.

Over the last two weeks I have focused some extra effort on run frquency and volume. It was also a chance to manage the heat. I chose to run mid day on most runs. It has been very warm in my area; 90 degrees and some humidity from a Mexican monsoon that made things feel warmer some days.

I got in three long runs as part of 11 runs in 14 days (along with five rides and four swims this week). The longer runs were all 2hrs. I drank 24zs of plain water and 24ozs of InfinIT (600cals) the hour before I left for each run. I drank an additional 16ozs of plain water at the trail head and carried two 24oz bottles on the first part of the run (one water, one fuel 600cal)) and placed them at miles 3 & 4 of an out and back. The result was that I had three solid long runs that were negative split, I lost only about a pound of total body weight over the course of each run and was able to control my heart rates the entire way. That has been a real challenege for me. As has racing long in climates like those we see in Kona. Given there was no 2.4 mile swim and no 112 mile bike and I only ran half of what I would at IM, one can get a feel for how difficult it can be for some of us to fuel a IM in 90 degree temps. Lots of athlete reports are reflecting hydration issues on longer runs and long rides. I have also had a couple of rides where I was low on fluids and struggled with declining watts, rising PE and rising HRs. Plan ahead. Many of us need to adjust efforts to accomodate fueling in high heat.

coach KP

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