Monday 092109: 12 miles

I guess there is nothing better than starting a training program with a small success. Today I had 12 mile run scheduled. In previous weeks I approached a long run like this with a pretty unhealthy amount of fear, or distance-phobia, if you will. I don't know how many times I ran 12 miles before, but lately it seems that 12 miles put too much strain on body and mind.

Not today however, I was surprised how well the run was going, until about 3/4 mile before the end, when I ran out of steam. All in all, awesome first run. Here are the stats:

• Distance: 12 miles
• Time: 1:57:44 (what you expect, world class times???)
• Pace: Target 9:31
• Pace: Actual 9:49
• Running Goal: Long run
• 15 minute post workout pulse: 84 (more on why this is important later)
• Weight: pre-run 234.4
• Weigth: post-run 227.4
• Fluid loss: 7lbs ( I'll get into more detail in separate posts why this is important
• Pre-Workout Nutrition: 56.7 g carbohydrate drink. I'll explain the nitty-gritty details in separate posts why workout nutrition is so important. But for all you low carb diet types, in endurance sports, the body's optimum fuel substrate is carbohydrate. It takes a lot more energy, and a lot longer to convert usable fuel from amino acids. i.e. protein
• Supplementation During Run: 3x16g carbs (more on this later)
• Post-Workout Nutrition: 113.4 g carbohydrate drink to help replenish muscle glycogen.

Next run: Wednesday 9'23'09. Easy run of 5 miles. Kudos to all you race car drivers who moved over to the other lane (when possible), just enough to make more room, while I was running on country roads today. Greatly appreciated!

Beste Gesundheit,

Werner

Ps. I also ordered a bunch of new gear I'll be testing while training for the marathon... Stay tuned.