Saturday- Run and Prepare


October 8th 2016

The Day’s Game Plan:

Up at 5am.

Saturday is my long run day.  It’s a key to building endurance, so I need to be focused.  I’m gunning for 18 miles today, at a nice steady, easy pace.  Shooting for an average pace of about 11:30 per mile, keeping in mind that the next race is October 30th in DC.  My goal for that race is a sub 5:30 pace, which translates into a 12:33 pace for 26.2 miles.  If I can pace at 11:30 – and no faster – for 18, it should put me in good position to tick off my first time goal.

I picked a rather interesting course for this run.  I’m going to head up the west side greenway, starting that the Intrepid on 44th Street and crossing the George Washington Bridge.  I’m going to yell hello to New Jersey, then turn around and head home.

Fuel-wise, I’m going to test out the Clif Builders Bar – mint chocolate chip.  Let’s see if I bonk at any point along the way.  I’m going to take portions of it every 30 minutes.  It’s only 300 calories, but it’s over 20 grams of protein – so I’m going to see if that helps me or if I need more along the way.

As for hydration, I have that covered.  My camelbak will work just fine.  I’ll take water every 20 minutes – that should be sufficient.

Recovery will also be important – so I’m going to go with chocolate milk within 30 minutes of finishing it up.

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