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Had a great long run...

Wednesday, June 15, 2011


620AM - Feeling a little uneasy about what lies ahead


Gorgeous Sunrise on Lake Superior!

Pictures along the route taken on walk breaks....



Being sure to set a good example, i made sure my pace was less than 35 MPH...lol....






Still smiling' after 21 miles!


Hey, I found an "Easy Button" at the end of the run... That was easy!!




previous 20 mile time 5hrs 45 min
20 mile time today 5 hrs 30 min... total of 21 miles in 5 hrs 45 min...

Walked another mile for recovery after the run, needed to keep moving.

This is just a short summary, will probably get more into the technical aspects later.

The most positive aspect of this run besides overcoming the mental funk that had me dreading going out there was not necessarily the time of the run but the strength of it. At the Half Marathon mile mark (13.1) I was just a few minutes away form beating my best half race time. That is not the objective of the LSD (Long Slow Distance) run but my pace was there and it was seemingly effortless. Completing the half distance was actually pretty easy which is a good sign.

The first time I did 20, I had to work hard for it and walked quite a bit for the last 2 miles because at mile 18 I hit the wall and really had to push..... Not this time. I hardly struggled which is a really good sign. the endurance is there and I felt strong afterwards, not feeling like a survivor but a finisher.

the most notable thing to come out of the run was the use of Endurolytes by Hammer Nutrition.

Here are some customer reviews..
www.amazon.com/Hammer-Ge
l-Endurolytes-120-Capsules
/product-reviews/B001AYMJF
E/ref=dp_top_cm_cr_acr_txt
?ie=UTF8&showViewpoints=1


www.hammernutrition.com/
products/endurolytes.elt.h
tml?gclid=CLOHnZWJt6kCFUa8
Kgod0gFR_w


This stuff is worth taking a hard look at. My cramp and tightness issues would have me stopping to stretch throughout my run and would get worse at I got past 13.1 I just took it as a sign of a big, out of shape guy trying to do too much. I lost alot of time stretching because if i didnt, it would have been a recipe for injury. Come to find out that all of that cramping was actually electrolyte depletion in spite of taking gels etc... During this run, I only had some minor, momentary discomfort but NOTHING like what it used to be.

I am totally amazed at the level of progress I have made at simply getting my nutrition and electrolyte replacement dialed in. I started out just barely to gracefully complete a half, to doing 15 miles then jump from a struggling 15 to 21 miles in almost no time at all. the fitness was there all the time to support such an endeavor but i was hitting all sorts of issues with cramps and bonking out.

The level of progress is enough that it really makes me step back and take a hard look at running nutrition and supplementation as a whole. I am seriously wondering about some of the difficulties we face in our training are nothing more than blood sugar, hydration, and electrolyte problems. Maybe trying to train harder because we are mistaking nutritional issues for a lack of conditioning is something akin to pounding square pegs into round holes.

Just food for thought.

only now have i been actually able to train at my real physical limit rather than trying to simply push through a bonk because i ran out of gas. It is only when I train at this level do I actually challenge my body to reach a higher potential.

I am totally on to something here. I mean, to make a jump from 15 miles to 21 within just a few weeks with just a couple of tweaks? Give your body what it really needs to get the job done and it just might surprise you.
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  Member Comments About This Blog Post:

CHICKIEMAUI 6/18/2011 10:11PM

    Thats awesome Rob! emoticon

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MDBUTTERFLY 6/18/2011 9:47AM

    YES!!!!!!!!! emoticon emoticon

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NIGHTSKYSTAR 6/17/2011 7:11AM

    you rock my friend..you totally rock!!

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MRSCRITTERS 6/16/2011 4:44PM

    awesome pics, well done
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KRISTIARLINE 6/16/2011 10:53AM

    Wow! I can hear the well-earned pride through out your blog! Keep on truckin', Runnin' Man.

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BRICH33Z 6/16/2011 10:23AM

    Love the pics, looking good. 21 miles! inspirational

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ALLISONSATTIC 6/15/2011 11:00PM

    Great job !!! Awesome insights in to your psychy as your doing this!! Keep up the info...and keep up the great job your doing!!! emoticon

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CAMROLA 6/15/2011 10:57PM

   
21 miles? Amazing, and still smiling. You continue to be an inspiration!

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LOGOULD 6/15/2011 10:39PM

    Thanks, as always, Robert for leading the way --- Some great advice and I will try putting it into practice this weekend! emoticon ON THE emoticon emoticon

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LKEITHO 6/15/2011 10:32PM

    Great job! Congratulations!

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DAD2GETFIT 6/15/2011 9:38PM

    Fantastic

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CRAZYDOGLADYBO 6/15/2011 6:47PM

    I love your sense of humor! (under 35)

Thanks for sharing the info on nutrition/hydration!

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DRB13_1 6/15/2011 4:44PM

    "square pegs in round holes" - good analogy
Looking forward to more race reports.

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MIMOTOGO 6/15/2011 3:00PM

    Looks like a beautiful run with a great outcome. That has to feel good! Keep up the amazing work.

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LILIVW 6/15/2011 2:55PM

    Glad you had such a great run. Thanks for the info on Hammer products!

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AMYSTRONG 6/15/2011 1:30PM

    Love the pics and reviews. Way to go!



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CARROT143 6/15/2011 1:24PM

    Your advice is always solid, your smile always handsome, but I also LOVE the photos of where you ran...gorgeous! You are doing so wonderful I am really getting exciting about your progress...its contagious. In a good way, LMAO!



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MELP06 6/15/2011 1:03PM

    What a beautiful run! Way to go!

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CBAILEYC 6/15/2011 12:23PM

    It looks like a great run - from your expression after you were finished, to the lovely shots of your route!
Good info and insight on the electrolyte issue. For sure food for thought. I appreciate it!
emoticon emoticon
C~

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PARTICLEGIRL22 6/15/2011 11:43AM

    Great job! What a beautiful route! Thanks for sharing your nutrition discovery/thoughts. It got me thinking that as I increase my distances I need to get more serious about my fuel.

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KKINNEA 6/15/2011 11:14AM

    I need to look into the electrolyte equation too - sounds like it's made the difference for your long runs!

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DETERMINED_SOUL 6/15/2011 10:29AM

    Way to break through!

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RUN4FOOD 6/15/2011 9:18AM

    Thanks for sharing your accomplishment and your insights. This is what I like about SparkPeople. It's regular people doing outstanding things and then sharing their experience so the rest of us can gain. When you run alone you miss the camaraderie but you gain insights into yourself and what works for you.
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BLUEROSE73 6/15/2011 9:12AM

    That is awesome. I'll keep that in mind as my mileage climbs over the next few months.

And great pictures. Such a beautiful place to run

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HAPPYSOUL91 6/15/2011 8:05AM

    Truly a great post, not only with nutritional information but it really shows me what I am able to do with taking your mind set emoticon

PS: forgot how beautiful Lake Superior is, it has been many years since I was there.

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KANSASCHICA 6/15/2011 7:54AM

    Wonderful post!!! And what beautiful pictures! This is the first time I've seen Lake Superior!

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NEWRUNNINGSHOES 6/15/2011 6:57AM

    Awesome run, Robert! You are going to own that marathon! Looks like I'm going to have to get up to the U.P. for a race. The scenery is beautiful! If I had that view to look at every day, I'd probably run twice as much as I do now...well maybe :)

Thanks for sharing the pics and the information on Endurolytes.

Pam

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ACTIVE_AT_60 6/15/2011 6:12AM

    Well done Robert, and thanks for sharing. I want to come and run in your hood - looks beautiful around Lake Superior. Thanks for sharing the photos as well.

I am a big fan of Hammer Nutrition as well. I am, however, a bigger fan of HEED than Endurolytes. The main difference is the addition of a carbohydrate (100 cal per serving). I am not a big fan of gels (because of the textures and the sweetness - and I don't care for the shot blocks) In addition, you can add some maltodextrin to the bottle and make it more calorie dense.

When I do long runs on my own, I have my fuel belt and a Camelbak for water. I cannot recommend long runs without water and carbs.

Robert, you went from 15 - 20 miles in a very short time. That is a huge jump and I am glad it went well for you. However, it is probably not something you want to recommend to anyone (if they don't listen - that is a different story)... but typically you should increase your distance with about 10% per week.

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DAVEYSHADOW 6/15/2011 5:21AM

    Great pics - emoticon on the run!

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FUZZYMOTO 6/15/2011 5:15AM

    great job on the run and thank you for always sharing the inside story so we can learn about the helping products that keep you from crashing during you long runs. emoticon

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MIZZSB 6/15/2011 2:56AM

    woohoo.. awesome!!!

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ELYMWX 6/15/2011 1:29AM

    Looks like a great day for a long run. Way to go!

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ROOT4HOME 6/15/2011 1:05AM

    WTG on your 21miler!! I too believe there's something there w/the right balance of nutrition & electrolyte replacement...so glad you've found the right balance for you to go further w/less to no discomfort!! emoticon

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FRIENDOFBACH 6/15/2011 1:03AM

  Boy I'm jealous.
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