Monday, September 28, 2009

Most Systems Go!

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!

11 comments:

  1. Great tutorial! :) I'll have to try it sometimes.

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  2. So glad it worked for you. Tapers away Glenn!

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  3. Very interesting. Thanks for the tip. ;)

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  4. That is very cool with the gel pack and the capsule! What a neat idea!

    Glenn, I am glad to hear you are good to go. You have most definitely been dedicated and trained very hard, so I have no doubts you are ready. Enjoy the taper, and best of luck in the days leading up to the race!

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  5. um. What if you need more than one? I think that's what CharlieBob gave me on Saturday. VERY cool!!!

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  6. I guess you learned not to stand around for a half hour during your marathon. Sounds like good advice.

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  7. Ahhhhh, the taper. It's when you run a lot more than most people do in their lifetime and it feel like "relaxing" to you. Enjoy it. You've actually completed your goal of making it up Mt. Whitney. Getting the marathon chip off your shoulder is just the icing on the cake.

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  8. glad b.o.b's method worked for you! lol about "social hour"... it's so tempting to stop and enjoy them though, but definitely tough to re-start the legs after.

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  9. Blue painter tape to hold those loose capsules in place - genuis!

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  10. Very cool idea! Glad it worked so well!

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  11. wowsers that's a pretty genius idea. that's for sharing. I like the idea of a social hour (or 2) in the middle of a long run.

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