W3/D6- Long Run Day!

Everyone- Log a few notes before heading out for your run: What's your pre-run meal? What did you eat last night? How much fluid have you taken in since waking up? How many cups of coffee/tea did you consume? Rate your overall energy level at the start of the run. After your run, you will do the 3 strength exercises included in this workouts...Why you might ask? Because you CAN; and when you're depleted from running for a couple hours and there's a mountain you still have to climb, you'll be ready for it. So today you're doing to run and then you're going to challenge your mind to stay strong...because you are. Beginner- 1:35-1:45 hours. Aerobic steady state run. Practice fueling strategies; and stay consistent with fueling every 15, 20, or 30 minutes- find a strategy that works. When you're done, pick up your dumbbells and LIFT! Intermediate- 2 hours Aerobic steady state run. Practice fueling/hydration and pay attention to your energy level during the last 25% of your run. Write down how you feel when you're done. Pick up your dumbbells after your run. Advanced- 2:20-2:30 hours Aerobic Steady State run +Strength exercises immediately following. Stick to your nutrition plan and take notes after your run(energy level at the end; saltiness; hunger; overall feel of body)