Tough Pace Workout and Figuring out Fueling for Long Runs

Tuesday's 8 mile pace run was hard and it probably was because the gym was a sauna - AC was very low. I muddled through it and the first hour did 6.25 miles and then 1.75 miles in about 18 minutes - it might as well have been 100 miles as I felt I was running in a desert! Also the treadmill automatically gives  you a 5 minutes cool down after a hour of running so I had to gear it back up for the last 1.75 miles as I knew it would take me longer than 5 minutes to complete the last leg.

I managed 4 miles yesterday and the AC seemed a little better. After, I did an ab workout - though I had planned to do it after my 8 mile pace run on Tuesday I was just so spent that I pushed it until Wednesday. I ended up doing planks, butterfly crunches instead of sit ups and oblique crunches instead of jack knives.

I am looking forward to redeeming my pace workouts this Saturday with another called for 8 mile pace run and will do this outside on the road. I plan on eating, stretching and getting enough rest on Friday night to really have a good showing. My goal is to average less than a 9:10 min/mile pace and finishing around 1:13:00.

The human body can only store enough energy to get you through about 20 miles. After 20 miles you slow down as body runs out of fuel. So I am using my 16 mile run on Sunday to start experimenting with my fueling options.

For long runs and marathons I usually will have a bagel with peanut butter about 2 hours before a long run and Marathon. During the run at every 6 miles I will have a Gu Energy Gel and consume every 6 miles, so 6, 12, 18 then 24. For variety I will also consume Jelly Belly Extreme Sport Energy Beans at miles 20 and 22. I also take in water during a race 8 8 feel thirsty  yet can do better  drink water during the run.  I don't really like gatorade during any run or race as it upsets my stomach so I have started "taking the salt (downing a packet of salt)" before the race. I did it my last marathon and I believe it helped keep my sodium levels balanced as I lose so much during long runs through sweat and helped stop me from cramping up or slowing down too much.

There seems to be a trend where runners are moving into more natural fueling options such as fruits, raisins, homemade energy bars and even baby food pouches instead of gels and beans.  So now there are compromising options such as all natural gels, beans, chews and waffles that you can consume during a run.

I would like to add coconut water for hydration every 30 minutes of running and I am hoping this added extra could keep me more energized and eventually make me faster.

Here's to BQing' in 2015,
Yvonne