Saturday, March 19, 2011
Long Runs (Hydrate and Fuel the Body)
Last run 11.39 miles, 9.58 pace, road, partly sunny, 45 degrees
33.14 miles this week, Sunday start day
This morning I decided to go out for a longer run. For breakfast I had a bowl of Kashi GOLEAN with banana slices and a little milk. I find this a nice mix of protein, carbohydrates, and potassium to fuel me for a run. Washed it down with a cup of coffee, which I know isn't the best for me, but it's so good.
I wear a belt on longer runs to carry two to three 6 ounce bottles and energy gel. Today I had one bottle of water and one bottle of orange Gatorade. This mix works for me. Straight Gatorade is too sweet and water alone doesn't seem to hydrate sufficiently. The sodium, potassium, carbohydrates, and sugar are replenished better by Gatorade. I let my body tell me which drink it wants throughout the run.
Every five miles I like to have a Clif Shot Energy Gel, Razz is good. I wash it down with water. 10 to 15 minutes after consuming the gel I can feel increased stamina. So I used one today, when I ran the marathon I used four packets at miles 5, 10, 15, and 20.