Notes
Long run on a route with more hills then expected.
Set out with 2 specific goals for this run:
* negative splits
* wanted to simulate race day conditions with my morning meal, cloths, shoes and nutrition during race.
first 10 miles = 75 minutes
last 10 miles= 78 minutes (crap)
I probably could have achieved the negative split but the 2nd 10 miles was nearly all uphill, I didn't feel the need to push it to hard.
I took my fuel belt and consumed 10 0z. of gatorade. 3oz at mile 9, 3oz mile 13 and 3oz mile 19.
I took in a pack of sports beans(25g of carbs) at mile 9. It took me almost 1 mile to finish the pack.
The gatorade and sports beans was helpful, I felt pretty strong from mile 17 thru 21.
Overall a very productive long run
Had a balanced meal for recovery when I got home:
grilled chix with stewed tomatos, carrots and rice
salad with spinach and broccoli
glass of skim milk