Notes
excellent Wachusett run with Mike...hip was tight all morning but no pain...lots of good climbing and solid pace work. Did a ton of stretching when done and will keep the stretching up throughout the day.
Training Plan Entry
Long
15 mi
Long run. Just chilled volume. Up to ~2:00 if you are hydrating and eating well. Don't get depleted or your recovery will be compromised. Drink ~20oz of water + ~250 calories in the hour before (same as your races should be). Then through out the run 20oz per hour minimum with up 60-70 grams of CHO per hour. In the first hour it can be some solids, the second hour is mostly liquids. HR is 145-155 in the first 1:30, then let it drift only a little in the last half hour up to 160 MAX. If you're