Feb 12
21
Yes… I am still out running…
Run:
I’ve just finished my second three week build block of training. I’ve logged some decent mileage, started two per week hill repeat sessions, am fitting in a couple of night runs per week, and have got in some solid longer runs on varied terrain.
While I am seriously looking forward to a recovery week I’m still fending off the thoughts that I should be out doing more mileage and even longer runs… It seems like I always feel like more, longer, faster would be better but I’m trying to be very diligent at sticking to the plan I’ve laid out.
For my recovery week I’ll dial it down a bit, the plan is to cover around 100km over six training days, and then crank it back up for the final two week build block before my taper.
Train:
After not doing any real cross training for the past few months it didn’t take long for the Integrated Stability Training program that Cam Birtwell of Podium Sports Conditioning designed for me to really awaken some of those muscles that as a runner don’t get used very often – after just a couple of sessions I was frequently cursing out loud at Cam (who was not anywhere near where I was) while working my way through the circuit – I sure hope he can at least sense my cursing!
Eat:
I’ve stuck with the low carbohydrate/low sugar nutrition plan and my weight has dropped a bit more since my last post but seems to have settled during the last week or so in around the 180lbs range.
My long run nutrition is an ongoing experiment. Once the runs started pushing the four hour range the solid low carb fuels I was using just didn’t cut it anymore.
So… while I’m still using the more solid fuels like nuts, beef/bison jerky and my homemade ‘Long Run’ cookies I’ve also started using Clif Shot Bloks for fuel again and have added some calories into my hydration as well with some pure maltodextrin mixed in with my nuun. I’ve shied away from using energy gels but I do carry a couple ‘just in case’ – they are a great instant energy source that can salvage you from a bonk.
I don’t have any verifiable evidence but it feels like my body is using the ‘sugary carb’ type fuels much more efficiently – my energy levels on long runs has been superb.
