But I forgot something so simple.
So simple, when I actually paid attention to this detail, I dropped almost 20 seconds per mile off of my long slow distance (LSD) run. And I ran an extra mile!
Before I spill the dirt, here are the details comparing the runs:
|Date||Distance||Calories||Elevation||Avg HR||Max HR||Time||Avg Mile|
This, and carrying a water bottle, made a HUGE difference, and kept me running strong, even until mile 9, when I ran a 7:54 final mile. Let me make this clear: I have never run more than 7 miles up until 3 weeks ago, and my previous best for a 7 mile run was a 9 minute mile. Now, I'm running 20 seconds faster and 2 miles farther, just because of smarter hydration and nutrition tactics.
I should also mention that I did 5 sets of Dumbbell incline bench and 5 sets of Barbell Rows before the run (and after my warmup). In total, my workout was just over an hour an 45 minutes.
Gu and Accel-Gel, another type of sugar/carb supplement for endurance athletes, is available on Amazon, Vitamin Shoppe, or your local GNC for about $1.50 each, and in various flavors.
Finally, My post-workout drink? Endurox R-4. Contains the proper 4-1 ratio of Carbohydrates to Protein for tired muscles that have worked LONGER than 60 minutes.
Run smarter, then run harder.