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Sunday Long Run Day Report: 8/3/24





7.54 miles in 2 hours at Pine Trees. Self rated run: 8/10!


Why such a high score if I only covered 7.54 miles instead of 13.1 in 2 hrs which is my November goal?

Because I’m exactly where I need to be and this run was exactly as I wanted it to be.

I was VERY happy by the end. I wasn’t rushed, and despite the rain for the first 18 minutes and subsequent humidity, the day was perfect for this long run.

I know I can consistently hit an 11 minute mile, so my long runs for now until I get faster should average about 13 min miles. Much slower than race pace as I build up my distance again. Having done a great Tempo workout Tuesday and a Recovery 60 min Walk Thursday, this third run of the week was perfect.

Since I my body battery score was pretty low, I stayed in Zone 1 for most of the run, using the Galloway (run/walk) method for the first hour and walking the second hour.

I listened to the rest of The Power of Habit by Charles Duhigg on Audible and the end of the book did not disappoint! His Afterward summed up exactly why I love this book so much. He wrote it with the secret intention of helping himself with healthy lifestyle habits. Exactly what I help others do with Trunk Trainers, and my life mission. 

I feel like I have been handed an instruction manual on how to make sure what I'm teaching my clients will stick, since many have tried to get healthy then slide back into old patterns and lose their progress before finally hiring a personal trainer for help.

Not only did I find inspiration and such a great resource in the book, I also found 4 golf balls, 55 cents and a surfboard fin. So if you’re missing any of these let me know!

Next week I’ll run/walk 65min and walk 55min, shifting 5 extra min of running per week for a gradual increase in speed/distance. Once I’m run/walking the full 2 hrs I’ll decrease the walking time.

Before heading out this morning I prepared my water (just regular water today) and a banana, dried figs and almonds for the run. 

The glucose in your blood stream gets depleted after about 20 min of exercise and your liver stores from last night’s dinner deplete after 75-90 min, so it’s important to have an external electrolyte and fuel source for optimal energy during training and racing over 90 minutes. About 100 calories every 30-45 min, although everyone is a little different, and about 4 oz of liquid every 15 minutes during training and racing.

I just had a couple of figs at about half way, then had the almonds and banana after the two hours were up for replenishing what I used and for muscle recovery. To have a little protein and carbohydrate mix within 30 minutes of your workout helps build muscle and allows faster recovery for tomorrow's workout. Never miss a Monday! There are lots of products available for fueling but for now I’m going for real food like this.

The focus of this week is recovery in between key workouts, since I had several low body battery days, probably due to a couple less than 8 hr sleep nights and no naps, and only a couple of 20 min meditation sessions.

The other factor for training I’m watching is hydration.  Nothing like being hydrated to keep you sharp and keep energy stores up. I weigh myself daily to check my hydration level and things always go better when my hydration is up.

I find eating hydrating foods like fruits, smoothies and soups help me hydrate better than just drinking water with electrolytes.

And lastly, sunscreen to reduce the stress of over exposure to the sun.

So all in all, a great run day! Love my new goal!!🥰

Until next time…

Xo,

♥️Kelsie


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