The Frederick Marathon is only 3 weeks away, so today I was anxious to log another long run and simulate the 6:30am race start. I woke around 5:30am, mixed up a couple of scoops of Sustained Energy in 20oz of water and checked the weather for the next couple of hours. Predicted temperature was in the 50s and with a rare wind-free morning forecast, I decided on a lightweight singlet and shorts.
I’ve been experimenting with various fuel strategies over the past couple of weeks, and today mixed up three scoops of Perpetuem to carry in a small hand flask. The Perpetuem would be almost like a paste which I planned to consume every 3 miles.
I won’t bore you with all the details, but today was one of those runs where everything went very well. Despite a fast 5k race yesterday morning, I felt surprisingly strong throughout the run and was able to finish like a train. In addition, the temperature and lack of wind made for almost perfect conditions, the Perpetuem fueling strategy worked like a charm and I felt so good I added on a couple more miles just for good measure!
The 22 miles took me just 2 hours 33 minutes, which is an average 6:57 per mile pace. I ran the majority of the earlier miles quite comfortably between 7:00 and 7:20 minute mile pace, but amazed myself with the following splits for the last 7 miles:
6:47, 6:48, 6:40, 6:32, 6:23, 6:18 and 6:12
Not sure if Perpetuem is my new miracle fuel, but I’ve managed two long runs in successive weeks where I’ve felt very strong and finished really fast. The 22 miles gives me just under 60 miles for the week, which considering I took Monday off, is pretty good going.
I wonder how I’ll feel in the morning?
Wow… Googling perpetuem in 5…4….3… (see ya)
http://www.hammernutrition.com/za/ECP?PAGE=PRODUCT&PROD.ID=4047&AFFL.ID=29178
15% off your first order if you’re interested….
🙂
Let me know if you have any questions about it ok?
Have a good week and enjoy the taper!
–Steve
Great long run Steve!
I think I need to think more about fueling strategy…maybe it will prevent some problems I seem to be having.
Have a good week,
Charlie
It is important Charlie. The days I don’t think about fueling are usually a struggle – not just on the run itself, but from a recovery standpoint too. To be honest, I was amazed I ran the way I did with just one short water stop on the boardwalk (it was the only water fountain I could find that worked!)
Have a good one and if you’d like to try any of the Hammer products, just let me know ok?
–Steve