Wednesday long run
Posted By: KP
Date: Thursday, 7 August 2008, at 1:25 p.m.
I did a long run Wednesday. It was well over 90 degrees in the canyons and we are experiencing monsoonal humidity in San Diego so I did everything I could to plan ahead, mitigating any troubles from the weather (fluids, calories). I need to watch fluid loses carefully as I lose large amounts quickly. Fortunately I can also process large amounts if I stay on top of the issue and control HRs. Your needs will obviously vary from an athlete that currently weighs 195lb and is running in hot climate (solidarity with the Tulsa, New York, Penticton and Georgia crews and anybody else getting blasted right now). In the 2hrs prior to running I took in 64oz of fluids -- 40oz plain water and 24oz of InfinIT mixed to 400cals. As I hit the trail for 2hrs I carried a 24oz bottle of plain water and another 24oz bottle of InfinIT mixed to 600cals. I placed those bottles along the way on the out and back course (feels great to drop that stuff!). One at 30min and one at 40min. That means I picked them up and drank them on the way back at 80min and 90min. By doing this I was able to control efforts, hydration and fueling. My mid-steady HR is 135. On the out bound leg I ran with consistent pace at about HR 130 to 135 at the end. On the return leg I maintained pace and saw 135 to 140, ending the last mile with mod-hard efforts. I consistently find recovery and the final stages of run quality to be stronger when I work to avoid dehydration issues.
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