I ran my last long run of this training cycle on Saturday. I found how hard it is to stop for an extended period of time and start back up again after social hour at mile 11. Well okay. More like social half hour (literally). I did end up sucking some serious wind in the last couple miles. But everything else worked per plan. Bottom line was 16.1 miles at an average heart rate of 78% of max and an average pace of 11:07 with the first nine miles at goal pace. I took an Endurolyte before starting, and quaffed a gel/Endurolyte pack with a di-hydrogen monoxide chaser every 30 minutes.
The Endurolyte capsule taped to a gel packet was a gem! Here's how it worked for me:
A picture of the parts (hey - how'd that keyboard sneak in there?):
On B.o.B's advice, I used blue painter's tape. There is less adhesive on the tape, so you don't end up with a capsule that is hopelessly stuck. Also, since the tape is designed to work with latex based paint, it is waterproof and will stand up to the massive amounts of sweat that I generate.
I wrapped the blue painter's tape around the gel packet, then placed an Endurolyte capsule on top of the non-sticky side of the tape:
Then took the remaining tail end of the tape and taped everything down:
Then on my run I just reach into the back pocket of my fuel belt, grab a packet, and I'm ready to fuel up! Thanks again B.o.B!
Bottom line? I'm ready to go. I get to spend the next couple of weeks relaxing now. In fact, I sacked Sunday's eight mile run for a little ten mile hike up in the hills. More on that tomorrow morning!