Sunday Long Run

Ran an enjoyable 20 miler this morning with wife Ally riding her bike by my side for company. The weather at the start was a tiny bit chilly at 41°F, but once we’d covered a few miles, the sun rose above the trees and it soon felt a lot warmer. I decided to experiment with long run nutrition this morning, skipped breakfast (both solids and my usual Sustained Energy) and just went with 20 ounces of water and an Espresso Hammer Gel 5 minutes before we left the house. For the run itself I’d mixed up a 3 scoop hand flask of Perpetuem which I would take at miles 5, 9, 13 and 17. Ally carried water on the bike which I would use to wash down the Perpetuem paste. 3 scoops of “Perp” would provide just over 400 calories comprised of 81g of carbs, 10.5g of protein and 7g of fat – not to mention the calcium, phosphorous, iodine, magnesium, copper, chromium polynicotinate, sodium, potassium and caffeine!

I made sure to keep it nice and easy in the early miles before settling in to a good pace of just over 7:30 minutes per mile. Time passed quickly and before I knew it we were at Rudee Inlet and the ten mile mark (1:17:46). After a quick loop around the inlet and onto the boardwalk, we headed back to General Booth Blvd. for the trek home.

The pace was just as easy going back and the Perpetuem seemed to be doing its job nicely. With 4 or 5 miles to go, I enjoyed picking up the pace as we got closer to the house. Last 4 splits were 7:24, 7:21, 7:13 and 6:48 – nothing too spectacular, but a nice way to finish up a long run.

4 thoughts on “Sunday Long Run”

  1. We enjoyed seeing y’all yesterday and good job to both you and Ally on your race! Had a similar morning to y’all as well…only not as early! It was in the low 60s by the time we got out to the beach for Billy’s long run (and my biking), but it was a great day to be outside working out! I did manage to hit Billy with my bike about halfway through the run, but we recovered for the remaining half. Oops 🙂 Hope you both have a great week, and we’ll see you soon I’m sure! Jefferson says hello too!

    Reply
  2. Hey Lauren! Thanks for the comment. Great to see you all too. The photos turned out good and I will be sure to send them to you soon. Jefferson is very photogenic!

    Glad you had fun on the bike. I wonder if you were as happy as Ally to jump off the saddle after the 20 miles? 🙂 Hope the collision wasn’t too serious….

    –Steve

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