Nutrition and my 20 miler

Three days ago I did a 16 mile run. The day after I did a 7 mile low threshold run feeling good. In fact, I smashed it! Monday was a Powercranks and strength/TRX day and today...today was my 20 mile run.

I was really looking forward to the run today but have to admit, I still had residual calf soreness from my "speedwork" 7 mile run on Sunday. Not to worry though. Today was all about getting in some good miles and experimenting with my nutrition.

And boy did I experiment. Much to my surprise, it went very well. Here's what I did:

7:30am breakfast which consisted of blueberries, whey protein isolate powder, plain yogurt, olive oil and a spoonful of natural peanut butter

9:45am left for the run. I carried a 10 ounce flask of Chia seed gel and a 22 ounce bottle of UCAN vanilla drink.

11:15 decided to finally start my nutrition. Wasn't really needing it but I was going a bit slower running with a training partner and knew I would be out there a bit longer thus I needed the nutrition. Between 11:15-12:00 I consumed all of the 10 ounce flask of Chia seed gel.

12:00 gave my bottle of UCAN Vanilla to my training partner as he was in need of calories.

12:15 filled up my 22 ounce water bottle with water

12:20-1:10 drank 12 ounces of water

Afterwards, not really that hungry. I had a Mix 1 (mango) and a grapefruit.

So, amazing findings for sure! Here are my totals:

130 calories consumed with Chia Seed gel
22 ounces of water

Total time: 3 hours, 16 minutes
Total distance: 20 miles
Elevation gain: 776 feet (a very low run for me, had to stay off the trails due to our recent snow)
Calories expended: 1230

For my total running time, I consumed 40 calories per hour and 6.8 ounces of water per hour. If I extrapolate that into starting 90 minutes into it, my totals become 74 calories per hour and 12.5 ounces of water per hour.

Whichever way you look at the data, it is support that my metabolic efficiency is coming along nicely. No decrement in economy and felt a steady energy level the entire time.

Onto the next experiment next week! Stay tuned...

Coach Bob