Plan for today:
3 Easy (9:30 pace)
7 Moderate (9:00 pace)
3 Hard/Fast (No slower than 8:30 pace)
Fluid @ mile-4, Gel @ mile 7 with fluids to wash down the gel, then fluid @ mile 9 & 11.
Was on the road by 9:25am. Temp said 82F and 70% humidity. Legs felt strong. I had no discomfort on this run at all. On past long runs my calves hurt, or I cramped, or the bottom of my feet hurt by the end of the run. Non of this happened today:)!! Fluid/gel intake seemed ok. I did exactly as Josh instructed, tho at the end I was a tad thirsty, I still felt strong tho. Came home and downed a 20oz Red G2 Gatorade.
13 miles in 1:57:05 (avg pace 9:00) Avg HR 151 Cardiac Drift: 162
M1-9:26 Avg HR 143 Cardiac Drift: 154
M2-9:33 Avg HR 150 Cardiac Drift: 157
M3-9:31 Avg HR 152 Cardiac Drift: 153
M4-8:58 Avg HR 154 Cardiac Drift: 161
M5-9:02 Avg HR 153 Cardiac Drift: 157
M6-9:03 Avg HR 154 Cardiac Drift: 157
M7-9:07 Avg HR 151 Cardiac Drift: 156
M8-9:05 Avg HR 150 Cardiac Drift: 158
M9-9:03 Avg HR 152 Cardiac Drift: 155
M10-8:59 Avg HR 152 Cardiac Drift: 155
M11-8:32 Avg HR 153 Cardiac Drift: 162
M12-8:06 Avg HR 150 Cardiac Drift: 160
M13-8:40 Avg HR 155 Cardiac Drift: 158
(Last .5 mile lost my 8:06 pace as the sun was beating down on me:( But still a great run. Very happy:)!!
Did 0.275 miles again
6 years ago
1 comment:
Very impressive negative splits! You're going to be a monster during your upcoming marathon!!
Losing a little over a pound of fluids during a six mile run shows that you could squeeze in another 16 ounces of ade's during your run.
It's nice to know what your sweat loss is so you can plan accordingly for your marathon...losing 16 ounces of fluids every six miles during a marathon could be a disaster, but not a big deal during a six mile run itself.
I might just add another couple of ounces during your run and drink when thirsty after your run. You could also hydrate more the night before your run and see how that would affect your sweat rate too.
I usually drink a 16 ounce ade an hour before a marathon, which makes it easier to stay hydrated, but some may have urination issues during the race...pays to experiment.
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