Ran 28k last night, longest run this season... Pace was unremarkable (5:10min/km average), the run was more about getting the kms in and making sure the fuel was there (see lesson two). I took one crunchy peanut butter granola bar pack, and a bottle with 72g (275kcal) malto + half scoop lemon/lime gatorade for taste (it's a small scoop). So let's call that 200kcal solid + 300kcal liquid over 2.5hours => 200kcal/hr.
I brushed up against the start of stomach ickyness a couple times, but it was pretty minor. This seems like a good place to stay at for a while, at least for the longer runs and slower paces (4:45-5:00).
I felt pretty hangry after the run while I was walking dog but after sucking back a full strength bottle of gatorade + soy protein isolate (it's as tasty as it sounds) and a hot shower + 30 minutes of waiting, I felt more or less human again. Then had a regular dinner. This is a big change, last year I would feel like crap for the rest of the day, I would get hot and cold spells, just feel awful.
Today the quads are a little achy, the run was a lot of up and down, I'll have to run that a few more times in prep for ATB.
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