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Raw Food Marathon Day Sixty Six

Long Run.

 

I set off far too late this morning, my Garmin 405 wasn't charged properly, so I had to wait an hour to get it to 50% charge.

In the meantime, daybreak came and I knew I'd be running the last half in the heat of the morning. The Heat Index is only 88F/31C which is bearable.

I drank 600ml of water before the run.

I soaked raisins overnight (instead of the dumb sultanas last time!) and mixed it with some young coconut water, 2 litre camel pack of water and off I went.

 

During mile 10 I ran out of water, so I stopped (for about a minute) to get 950ml of water; I drank about 300ml, poured 200ml over my head and continued. Despite the growing heat/temps I felt really good. I had to concentrate not to go too fast (my target was 8:10 min/miles).

At mile 14 I ran out of water again, however my usual stall by the roadside wasn't there and I had to run without water until I was forced to stop again at 16.5 miles (my head felt like it was going to explode), I had hoped I could manage to get back without stopping again but I couldn't, my HR was already elevated and I could sense my pace was slowing (only by 5 secs/mile), so after downing nearly 600ml I ran on. I drank another 300ml when I got home.

So in total I drank 3.25 litres during the run + 500ml of energy drink and a total of 900ml pre and post run. Add on my 1.75l of smoothie and I've drank a lot of liquid this morning (6.4 litres)! Amazing what a few degrees of heat does to the body and its requirements.

 

Here are the laps (they get messed up at some point I touched the wrong button/bezel), but you can stlll see the average pace for each mile.

I managed to run 18 miles in 2:25:30 at an average pace of 8:04 (6 secs faster than planned).

 

The good thing was I felt strong throughout (bar lack of water towards the end).

Considering that was my first long run for 3 weeks I'm happy.

 

I've got two races this weekend; on Saturday is a 5km Cancer Charity Run (fruits and veg anyone?) and on Sunday is the 12km Doi Suthep mountain race :-)

 

Raw Food consumed today:

 

Breakfast - During run; Juice (300ml) of soaked 225g raisins + 200ml young coconut water, Post run smoothie; 2 cups frozen raspberries, 3 organic bananas, 1 small bok choi, 1 organic romaine lettuce, 2 heaped teaspoons Vitamineral Green powder, 4 heaped teaspoons Yaoh Hemp Protein powder (95%).

Lunch - 225g soaked raisins, 5 large bananas

Evening Meal - 1 large orange, 1 green apple, 5 large bananas, 1 young coconut

Snacks - 20 cherry tomatoes, 1/2 romaine lettuce, 8 small chillies, juice 1 lime, 1 green apple, 1 young coconut

 

Cooked Food consumed today:

 

Breakfast -

Lunch -

Evening Meal -

Snacks - 1 oolong tea, 1 peppermint tea

 

Training/Exercise today:

 

Run - 18 miles

Bike -

Gym -

Yoga -

Swim -

 

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Raw-runner > Blog > 2008 > October > Wednesday October 29th 2008