W7/D6- Long Hilly Run

Before- Jot down notes about pre-run meal, amount of liquid consumed, and overall energy level. Note any new gear you’re using. What kind of weather? Everyone- Choose a course similar to race course. Ideally, a rolling hilly course or a route with longer climbs will be ideal today. When climbing, practice running relaxed & keeping heart rate from spiking. Power hike as needed. As always, we are focusing on continuous eating and drinking, so begin taking in nutrition within first 10-15 minutes of the run. You will feel tired after this run, but you should also feel like you could have kept going, so pay attention to an even, steady pace throughout. RPE 6.0-6.5/10 Beginner- 2:30-2:50 hours. Use first 10 min to warm up the body, pause if needed for dynamic stretches. Remember this is about time on feet so hike as needed. Intermediate- 2:40-3:00 hours. Use first 10 min as your warm-up time. Advanced- 3:00-3:20 hours. Use first 10 min as warmup. Keep HR in check during climbs. Post Run- Continue hydrating; fuel up on wholesome food that's going to help with recovery and replenish all that was lost.