Bit of an experiment for my long run today. I've been reading a lot lately about training methods and nutrition. Much of it is contradictory, but some of the basics make at least some sense. I've come to the conclusion that in order to run longer distances I need to not only log a lot of base miles but also run them slower (in the aerobic zone 3 for HRM fans) and sort out my intra-run running fuel.
To that end I took to the treadmill again, as the hills around here don't really allow for zone 3 running. I'd also baked a fresh batch of my chia/pinole biscuits and made them in 250kJ sizes. The plan was to eat one of these every 20 minutes, which along with a half litre or so of electrolyte per hour should give me the fuel I need.
So I set the treadmill at a steady 6:30/km pace and took off, with only a couple of fans to keep the heat at bay and several episodes of "The Shadow Line" to keep me amused.
Three and a half hours later I was fed up and had had enough. I think I proved that my plan is basically workable - I can run at that pace quite comfortably for long periods and my fuel choice seemed to do the job (although the biscuits were a bit too dry and started getting stuck in my throat toward the end).
I'm quietly confident I could have run for perhaps another hour with a bit of effort at that pace, but was happy enough with what I achieved and felt fine at the end. Not overdone at all.
That ends week 7 of my ten-week base mileage plan, the main aim of which was to run 50km per week without running on consecutive days. Well I'm averaging 48km per week which is near enough, and am feeling very good for having 3 - 4 rest days each week. Very happy with the way it's all going thus far. And my average run distance is up to 16km, with no run having been under 10km so far this year.
In all, it's looking good ... for ... whatever it is I'm setting out to do.
Ahem.
32.4km 3:31:52
YTD: 336.1km
P.S. "The Shadow Line" is boring as bat-do. *YAWN*
February 2012 - Base Camp
