Today’s Plan:
Long Run. 75-90 Minutes: Long run in Zone 2 heart rate (under 136 bpm)
Pre-Workout: Low-carb meal prior to workout, but not fasted. I opted for a balanced approach, aiming to avoid the dreaded energy crash mid-run. My tasty brekkie of 2 eggs scrambled, 3 strips of bacon-style turkey and some avocado fit the bill. I also pre-hydrated with 500 ml of water in which I plopped a Lemon Lime GU Electrolyte Drink Tablet. As I continue to learn, every run confirms how fueling smartly before a long run can make all the difference.
During Workout Target: 232 calories per hour from a non-carb source. I ingested 2 tablespoons of MCT oil through the run. MCT oil is metabolized quickly and can provide energy within 15-30 minutes of ingestion giving me sustained energy without spiking my blood sugar. I also made sure to continue hydrating during the run with a GU tablet in 500 ml of water.
How It Went: My average heart rate was right on target averaging136 bpm, though I did hit a max of 149 bpm. I kept a close eye on my effort, knowing that the purpose of a long run is to build endurance, not to push the pace. I could feel the benefits of proper nutrition and hydration, which allowed me to settle into a comfortable rhythm.
What I Learned: Sometimes, even when you’re dialed in with nutrition and pacing, your heart rate can still spike. Whether it’s a slight incline, a gust of wind, unstable footing on a snow-laden path, or just a moment of pushing too hard, it’s a reminder to stay present and adjust as needed.
Training Plan designed by Mottiv