W2/D6- Long Run

Like last week, we are focusing on the time spent on your feet; getting used to fueling strategies, gear and staying engaged with the workout. Take a few notes today: pre-run meal; how far into your run will you start eating? Take note. Will you eat every 15 minutes or every 20 minutes? What will you try today? Write down the fuel you used today. Remember, these long runs are gold...you're doing research on YOU. Nutrition is unique from runner to runner so find what works for you in these categories: -Night before meal -Pre-Run meal -Electrolytes/Salt tabs? -Gels/Poweder mixes? -Timing of when you eat during the run -Number of calories consumed -Energy level in the last 25% of your run (this is KEY!) Your overall pace is a 5-6 on a scale of 1-10. Terrain- If possible, get in the dirt! But you can do this on the road or on the treadmill. If you have a variety of options, please choose a route that most closely assimilates your race course. If you haven't done so yet, study the Race Website and look for the elevation chart. Find out everything you can about the terrain; aid stations; drop bags; crew spots, etc. Beginner- 1:30-1:40 Hours (Wear a hydration vest today and pack it with enough water, food, and any supplies you might need.) Intermediate- 1:40-1:50 hours. Change something you did last week. It can be anything- fuel; duration of fueling, salt intake; etc. Advanced- 2:00-2:15 hours. Stay in your aerobic heart rate; fuel wisely and often.