Every long run has a rhythm, a turning point, and if you’re lucky, a moment of flow.
On June 29, I ran 11.1 km over 1 hour and 20 minutes, and what unfolded was a masterclass in effort regulation, fueling strategy, and physiological feedback.
Let’s break down the anatomy of a long run, using real-time data, metrics, and a few well-timed fueling decisions.
Setting the Scene: Anatomy of a Long Run, June 29
Run Summary:
- Time: 1:20:33
- Distance: 11.1 km
- Average Pace: 7:15/km
- Normalized Graded Pace (NGP): 6:58/km
- Average HR: 144 bpm
- Max HR: 151 bpm
- IF: 0.88
- rTSS: 116 | hrTSS: 80
- Pa:HR: -1.5%
- Cadence: Avg 163 spm
Conditions: 14°C with 86% humidity and light winds. A solid test bed for aerobic performance.
Phase One – Warm-Up & Anticipation (0–15 min)
Pre-run fueling:
- T-60 min: Bagel + Strawberry jam + 500ml Nuun
- T-10 min: 3 Saltstick Fastchews
Short dynamic warm-up. Alpha & Beta Binaural via Shokz bone-conduction headphones. Steady HR build, controlled breathing, and a great start to the anatomy of a long run.
Key insight: Easing into effort allowed my aerobic system to take control early.
Phase Two – Finding the Flow (15–40 min)
Locked into Zone 2 at a comfortable pace. HR hovered in the mid-140s. No erratic spikes. Cadence: a consistent 163 spm.
I took a short walk break to hydrate, then settled right back into flow.
This is the core of the anatomy of a long run – finding your sustainable zone.
Phase Three – The 40-Minute Bounce
Fatigue hinted, not screamed. I took action:
- 3 more Saltchews
- 1 Maurten Gel 100
- Nuun
- One walk break to ingest smoothly
Almost immediately, pace lifted, and HR remained stable. No crash, no wall, just smart fueling at the right time.
This section defines the anatomy of a long run: know your signals, fuel early, finish strong.
Phase Four – Strong Finish & Cooldown (60–80 min)
Cadence hit 168 spm, and pace progressed naturally. No bonk, just clean energy.
Recovery was quick and clean, with fueling, effort, and mindset all in alignment.
What the Data Tells Us
❤️ HR Stability
- Avg HR: 144 bpm
- Pa:HR: -1.5% = rare negative decoupling
- Indicates excellent aerobic efficiency throughout
🔁 Effort Progression
- IF climbed from 0.68 to 0.88
- rTSS: 116 = well-executed long-run training load
🧃 Fueling Summary
| Time | Fuel Taken | Result |
|---|---|---|
| T-60 min | Bagel + Strawberry Jam + Nuun | Prepared glycogen stores |
| T-10 min | Saltchews (3) | Early sodium support |
| ~40 min | 3 Saltchews + Gel 100 + Nuun | Boost in pace + stability |
| Post-run | Ate a wrap too long post-run | But felt strong and stable |
Final Thoughts: The True Anatomy of a Long Run
A long run is a dialogue between data and intuition. It’s where planning meets presence, and every kilometer offers a chance to adjust and improve.
Adaptation is happening.
The work is working.
The grind is a gift.