04/13/2025 Training Log – Sweet Miles & Steady Smiles

Fueling Long Runs with Dates

Today’s Plan

Workout Plan:
Long Run (100–110 minutes)

• Goal: Zone 2 heart rate (under 142 bpm)
• Practice race-day fueling strategy (Fueling long runs with dates)

Fueling Plan:

• Pre-run Breakfast (1 hour before):
  2 slices white bread + 1 tbsp orange marmalade + ~1 tsp honey
  
• ~30 minutes before: Maurten Solid 160
  
• During Run: 2 dates every 22 minutes (total ~15 dates)
  • ~405 calories / ~101g carbs ≈ 236 cal/hour
    
• Hydration: 500ml water + Nuun tab

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Training Plan designed by MoTTIV.

Execution & Reflections:

This morning’s long run kicked off at 7:30 a.m. sharp, under a crisp blue sky and early spring chill. Temp was 1°C (feels like -1°C) with a light NW breeze—near perfect running conditions.

Despite a rusty start, I was confident that my decision to rest on Saturday paid off. My nutrition plan to try fueling long runs with dates was in play. My stock pitted dates spaced every 22 minutes kept me steady, and my pre-run breakfast and hydration plan gave me the foundation I needed. Instead of Drum Buddy, I ran with lyrical music to test my ability to hold Zone 2 naturally—and I nailed it.

Break it down

To structure the run, I broke the 110 minutes into 5 x 22-minute blocks, then I tacked on 5 x 15-second strides to finish strong. I took occasional walk breaks to manage heart rate on inclines and broken paths.

💪 No bonk, no fade, no calf issues, so all-in-all, a strong effort from start to finish.

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Takeaways:

• ✅ Fueling: Dates were tasty, easy to digest, and right on target for my caloric needs.
• ✅ Effort: Consistent, controlled, and in line with Zone 2 goals.
• ✅ Pacing: Walk breaks helped me maintain aerobic discipline.
• ✅ Gear: Perfectly layered. No overheating, no regrets.
• ✅ Post-run: Smooth recovery, starting with some requisite video for IG, stretch and refueling.

Rating: A+. This was a long run that reminded me why I love this process.

Update from the fueling front: I’ve since written a full post breaking down why dates are now one of my favourite pre-run fuels. Sweet, simple, and they work—especially before steady efforts like this week’s Zone 2 runs.