C2U: Week Six (fueling...)
How are you doing so far? Look! You've already built up your mileage into double digits!
This week we're upping the miles by 1.5 miles. We're (approximately) going by the 10% rule, which is to up your miles no more than 10% each week. So this week, you'll do 13.5. Do your long run of 6 miles on hilly terrain (gotta build those quads!), and break up the remaining miles however you want (3, 2.5 and 2 works well).
You'll want to start experimenting with your nutritional intake on your long runs, to figure out what works best for you. Do you prefer gels or shot blocks? Gummi bears or jelly beans? Or do you have an iron gut and can stomach solid food?! I like crank e-gels (they come with electrolytes!) and Clif Shot Blocks (great flavors, some with caffeine! Plus I feel like I'm eating real food!).
I try to intake approximately 300 calories per hour during my long run. I came to this number at some point in the distant past in one of the long training conversations my ex and I used to engage in (he's an ultrarunner, too). For some reason, due to my weight and approximate number of calories burned per hour, I determined 300 was right for me. (I really need to do some more research on this and figure out how and why, so you can tailor your caloric intake accordingly!) Until I find the formula we used, I suggest a few hundred calories per hour. Note: this is for my long run only. For 30 minute or shorter runs, I stick to about 60 calories (two shot blocks works perfect for me) and for runs of 30-60 minutes, I will intake up to 150 calories.
Questions? Comments? Any experienced runners out there care to add their two cents on the subject? Let's discuss!