12M - marathon race pace ~5.50min/M
I'm off to the US for a week and took the liberty of delaying my Friday run 'til early on Sat am to avoid the heat... but it was still Friday in the US, so I'm calling it my Friday run. Do you follow?
Anyway, it was lovely out and about at 5am! Sun just rising and my legs were full of running. Perhaps it's those vitamins I've been taking. I ran by feel rather than having a target. My instruction was '12 miles strong'. I think I ran the first few miles at around 6min/M pace and finished at a bit under 5.40 pace. A good start to my hol.
No niggles.
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Hi Richard. I have been looking up some of my old notes re Diet.
ReplyDeleteCARBOHYDRATES :-
Carbs sould be about 60% of caliric intake.
PROTEIN :-
protein about 20% (.5 to .7 grams per one pound of body weight = low fat protein is best lean meats & fish.
VITAMINS :-
runners don't get energy from vitamins but are important for the diet and keeping helthy.
MINERALS :-
Calcium to prevent osteopopsis - low fat dairy prodsucts - veg - beans - eggs.
IRON :-
Helps deliver oxygen to the your cells.
ELECTOLYTES :-
helps to store clycogen and coffee helps to slow down it's release.
In the old days we used to have a drink(well it was a powder called stamrade) whixh we made up in cold water and drink before and after a marathon.
If you feel up to it the next two weeks just up your tempo on the longer runs, as agreed you have aother two weeks of 90+ then 4 weeks of hard yards.
Ron