W4/D6- Long Run

We are taking duration down this weekend as we end our recovery week. Before your run, write down a few notes about the gear you chose: How old are your shoes? What kind of socks did you choose today (shorts, shirt?). What did you have for dinner last night? What is your pre-run meal? How is your body feeling? Weather today? After run, take notes about how fueling strategy went and how your energy felt last 25% of your run. Continue fueling & hydrating throughout day. The Workout- If you have the opportunity to run on trails/mountains please do; and if you have the choice of trail routes, please choose a route that most closely assimilates your race profile. As always, you can ALWAYS train for an ultra on road, dirt, track, or treadmill. Do the best with what you have to work with today. Beginner- 1:30 hours. As always, use the first 10 minutes of your long run to ease into your aerobic heart rate zone. Begin fueling 10-15 minutes into your run. Intermediate- 1:40-1:50 hours. Use first 10-15 minutes to ease into your aerobic heart rate. Begin fueling within the first 10-15 minutes of your run. Stay relaxed and enjoy the time on your feet. Advanced- 1:50-2:00 hours. Use the first 15 minutes to ease into your aerobic heart rate and don't go beyond it; stay relaxed and eat and drink often. For the final 20 minutes of your run, pay close attention to your frame of mind, energy level, etc