It was a hot and humid weekend of training. Saturday I was scheduled for 16 mile long run with 15 min pick-ups to 9 min pace. A rice cereal, rice cake with Nutella at 4 am so everything would be digested Started the run at 6:30 am with 30min warm up. Temp about 77F. The fifteen minute pick ups felt good. I programed my Garmin with the workout so I was not getting accurate pacing. I thought I was going faster. Also, heart rate monitor kept sliding down secondary to the Chamois Butter. It is good to prevent chaffing but not good for holding up a chest strap. No I pushed each one to what I thought was a zone 3 pace. Realistically, it was probably slower than 9 min pace and my HR was higher than a zone 3 pace. After the third interval I was mush. It was like someone pulled the plug. Slower and slower. I was taking Infinit and had 8 endurlyes and 3 gels. Totals was 56oz fluid and 530mg/hr Na. Not the 800mg/hr I was hoping for. I felt like my legs were going to seize. The last 2 miles were walk/run slow. Very disappointing. Not sure if secondary to salt and hydration. Do not think it was glycogen issue. Next week I plan to weigh before and after. Aim higher for the salt intake and I ordered a new HR strap for my Garmin.
Sunday was a 1:30 bike ride for 23 miles with the focus just on rpms >80 in the big ring on back. The spin was good to clear out the lactic acid from Saturday's run. It was a sunny but pleasant day and very enjoyable. Nevertheless, I am nervous about my conditioning for the Marine corps marathon. I will run long next weekend and then the following weekend I will be visiting Addie at Emory so the mileage will be low.
Way to go! It's been ridiculously hot here lately and still, you put out two good efforts. Hydration/sodium intake is something that I have struggled with as well. I guess it's par for the course when you live in Florida. During the summer months, I will take in about 35oz of liquid per hour during a run and right around 700-800mg/hr Na. Calories are about 150kcal/hr for a run and nearly 300kcal/hr for a long bike ride. I understand, however, that the amounts are all very personal... and sometimes taking in anything at all is easier said than done. Hopefully we'll have a cold snap in a few weeks and you'll be able to dial in your needs for MCM a bit better. :-) Have a great week!
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