Today’s Plan
Workout Plan:
- Long Run (100–120 Minutes)
Zone 2 Heart Rate (target: under 142 bpm)
Focus: Practice race nutrition
Fueling Strategy:
Nuun Hydration (500ml throughout)
Pre-Workout: Solid + black coffee (~40 min prior)
During Run:
160 Gel @ 30 min
160 Gel @ 60 min
5 pitted dates @ 90 min
Execution & Reflections:
With an overnight freezing rain warning, I tread the dread—yep, it was treadmill time. And let me just say… this might be my best long run yet.
I hit the mill fully fueled and mentally prepared, breaking the full 120 minutes into 30-minute mental segments. It worked wonders. From stride one, I found my groove and held it steady.
Soundtrack Strategy:
I started with my trusty Drum Buddy at 145 BPM, but the rhythm naturally elevated to ~155 BPM. With 30 minutes left, I switched to lyrical music, but the beat baseline had already been locked in.
Calf Check:
No issues during or after the run! I wore a sleeve on the calf as a precaution—did it help? Maybe. Either way, I’m grateful.
Closing Kick:
Instead of strides, I cranked the speed from 3.8 to 6.0 mph for the final minute. Not flashy, but a satisfying sendoff.
Mental Note:
I don’t think I’ve ever felt so fresh after a long run.
Zone 2: ✅
Fueling: ✅
Recovery outlook: ✅
It’s wild how smooth a long run can feel when everything aligns.
Training plan designed by MoTTIV.