Each training cycle we make one “field trip” to the Row River
Trail near Cottage Grove. This is the week, when the distance is 17 miles (and
the half-marathoners go eight). Details about the drive to Row appear in today’s
email.
The route is dead-simple: Mosby Creek bridge to “11.5” milepost
and back to Mosby. GPS distance is 17.12 miles.
Bring two drinks – the first for delivery four and 13 miles (same
spot), the second for 8.5-mile turnaround and finish. Weather forecast: sunny
with starting temperature in the 60s, warming quickly toward an afternoon high
in the 90s.
WEEK 15 LESSON: YOUR FUEL
Question: Do you recommend that I drink during the runs?
Answer: It’s a
requirement. You can’t go 26.2 miles without drinking, and probably not without
drinking something stronger than plain water. This is true on cool days as well
as hot. So I ask you to practice drinking early and often during all training.
Bring a bottle of your favorite sports drink for delivery on the course. Walk
or stop while drinking, so you’ll get the fluid in you rather than on
you. Even though sports drinks supply carbos, it isn’t enough to fuel you for
runs this long. I strongly advise you to add “foods” in the form of gels, bars
or similar products. Refuel every 30 to 45 minutes during the training run and
race. Everyday nutrition and weight control can, of course, affect your
performance as well. But I abstain from advising on these matters and ask you
to find your own experts (which I’m definitely not).
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