Notes
13 up to 20 miles. Finish feeling fairly wasted (but healthy) so push it here. Run strong and don't be afraid to get outside your comfort zone. HR is today is 140-170.
Very good chance to practice race nutrition here. You'll be depleted from yesterday so today you can practice managing running in a depleted state. Go heavy on the more simple CHO like Gatorade. Maybe take a gel ~10:00 before the start and then again half way through? Gels suck though so you can also take ~20-30g of malto.
***
Ran to 9 and had an espresso Starbucks shot (heavy malto) and a Gatorade. Ran back home and that was that. Again, no speed today to be found but its ok. Legs are starting to feel the concrete mileage.
Training Plan Entry
Long
20 mi
13 up to 20 miles. Finish feeling fairly wasted (but healthy) so push it here. Run strong and don't be afraid to get outside your comfort zone. HR is today is 140-170.
Very good chance to practice race nutrition here. You'll be depleted from yesterday so today you can practice managing running in a depleted state. Go heavy on the more simple CHO like Gatorade. Maybe take a gel ~10:00 before the start and then again half way through? Gels suck though so you can also take ~20-30g of malto.