Long Run - 23 km (refuelling test run)

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dannewton just finished a 23.05km run, that lasted for 143 minutes.
This run helped dannewton burn 2355.9 calories.


Description from Strava: Time again for the standard long run for the weekend.

After last weeks extravagant 30km, I decided to rein it in a little this weekend. The run last week also highlighted that I am woefully unprepared for the longer runs (longer as in 3 hours+)

A quick spot of research led to some ideas for some food to take with me on the run... plus a purchase - a Hydration Pack (a backpack from CamelBak which essentially has a pouch to carry water plus a tube that means I can drink while on the move). That arrived on thursday, so I guess I needed to test it out. While I didn't want to run 30km this time round, I did need to run a distance far enough to make the test worthwhile

a 20 minute jog around the block wasn't going to cut it!

I decided to go somewhere new today, and a quick play on google maps revealed that the path that heads down to Harmston and Coleby, actually keeps going even futher. It heads past Bothby Graffoe and then Navenby and then to Wellingore and beyond

Wellingore is about 11km, so a route out and back would result in approximately 23km

Perfect

I wasn't entirely sure how much to fill up the water pouch, so I decided to just fill it to the brim. I was hoping it wasn't going to move around much while I was running, and it felt pretty secure. The pack felt a bit wierd for about the first 20 minutes into the run, and then after then I seemed to get used to it. It also felt odd drinking through a straw while moving, but again I got used to that fairly quickly.

The only issue was the strong 'plastic' taste in the water. I'm hopping that will fade after awhile, as it's really quite off putting.

The backpack also has some (rather small) pockets, so you can put phone and keys in, plus other very small items. I did try taking food with me, with mixed results. Looking online on various endurance running blogs, Gels come up time and again. They can be expensive, so a cheapo alternative is Jelly Babies.

I do like Jelly Babies!

I also wanted a savoury option as I don't want to eat sweets the whole time. I decided to try Pepperami, as I think they are tasty (I often have them as part of my lunch) and they are a savory option that while they are best eaten cold, they don't need to be 'kept' chilled. I thought they would be great.

Er...I was wrong.

Something that seems really easy to eat while sat at my desk, was really awkward when running at the same time. Not only was it difficult to chew, but it was also quite dry (as you'd expect from cured meat). I actually had to stop running so I could finish the mouthful. Never again!

The Jelly Babies were super tasty though, I'll have them again lol

When I arrived back home, I checked the pouch... it was actually still quite full. I estimate I only drank 100ml or so, I guess I need to try harder next time.

The run itself was reasonably pleasant. The weather was cool if slightly breezy, but it was dry and mostly flat, and I enjoyed some different scenery to run through. Is definately a route to try again at some point. And I guess I will be aiming to use the Camelbak each time I go on a 'long run'. I probably don't need it for a 2 hour run, but it will be worth training with it anyway just to familiarise myself with using it.

I also need to broaden my horizons with food to find something high in carbs, easy to chew/digest AND still tasty enough that I will actually want to eat it!


If you would like to check out this activity on strava you can see it here:
https://www.strava.com/activities/8170757839

About the Athlete: Living in the UK, I am an intermittent Runner, but always striving for more consistency. When I'm not training I can be found photographing insects or listening to really loud angry music (which is the best type of music obviously!)

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This is an automated post by @strava2hive and is currently in BETA.



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20 comments
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You're smashing your training at the moment and getting stronger every day.
From the month of August 2022, the Strava2Hive leader board will be determined by "calories burned"!

This Weeks Leader Board(Top 5):

  1. @pinkhub - 9190.2 Calories Burned
  2. @argon - 4581.6 Calories Burned
  3. @dannewton - 4390.8 Calories Burned
  4. @disgustoid88 - 2085.0 Calories Burned
  5. @new.things - 1720.0 Calories Burned
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Awesome work mate, especially backing up with 23km after 30km last week. !LUV

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Pepperami? Thats sounds like an extreme sports!

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Lol! Peppearami (if you wern't aware) is a cured salami sausauge snack thing, and by my reckoning they are super tasty.

Unfortunately trying to eat them while running turned into an extreme sport itself haha!

Not recommended! 😂😂

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Animal protein, before otlr during running, never! I have learnt it with hard way 😆

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A hydration pack your definitely going hard core ultra !LOL

I don't think that plastic water taste ever goes but I don't seem to notice it when it really hot and I am as thirsty as.

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I can't even imagine running over two hours, that's awesome!

Just what are these jelly babies treats? We don't have them here, unless they're a type of jellybean.

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I can't even imagine running over two hours, that's awesome!

If you're impressed by that then checkout the 3 hour run, I did last weekend 😉

But in all seriousness, I couldn't imagine having done this 6 months ago... I'm just trying to slowly keep pushing further over time.

Jelly Babies are a classic here in the UK, I have no idea of american sweets so I'm not sure what to compare them to. They are not as hard as jelly beans (or as dry inside) they are gummy and slightly chewy, and mostly made out of sugar and gelatin and some random flavorings). Super sweet, super tasty, and very easy to eat the whole 'sharing' bag in one go if you are not careful!

in terms of running, they are often used as sugar is a 'simple carbohydrate' which the body uses up quite quickly so for extended exercise sessions its worth trying to refuel the body somehow. Some sports companies sell Gels which are high in energy, but ultra expensive compared to a bag of sweets which essentially does the same thing

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Awww, what cute little snacks! I like that Jelly Baby family sculpture on the site.
3 hour run! Awesome!!!! I toned down my running. I was getting too stiff with the high impact, not sure why. Now it's running spurts and stairs. Ultimately my workout goal is to be able to hike effortlessly, and it seems to be working.

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Thats a shame... there are many possibles reason for not getting on with running, but I know its not for everyone.

Ultimately my workout goal is to be able to hike effortlessly, and it seems to be working.

That is a worthy goal. Get out there and carry on exploring (in the Spring maybe, when the weather is less wet 😉)

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Yes! When it's not raining and windy just barely above freezing, preferably. Better weather for jelly babies then, too.

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I have wondered about one of these water pouches, but I tend not to get too thirsty on my runs. It may be needed more in the warmer months when you are sweating a lot more. I guess I ought to read up more on running nutrition and when you are likely to need something when out there. We may each have different requirements.

You are really smashing it with these long runs. I had heard of the comedian Boothby Graffoe. I guess he is named after that place.

!BEER

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but I tend not to get too thirsty on my runs

I thought I was the same (until I found out otherwise last weekend). I'm happy running 2 hours without water, but as I plan to go further and furthur, then I think it is worth taking time to do plan it properly. And yes, it would be much more useful in the summer

You are really smashing it with these long runs.

Thanks! Consistency is key like in so mant things

the comedian Boothby Graffoe. I guess he is named after that place

how random is that? Never heard of him, but I checked Wikipedia and you are correct!

Such a wierd and random fact deserves !PIZZA

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Olá , ótimo relato , eu tempo recente descobri uma desidratação em treino , recomendo não força ir sem água hidrata bem durante e dias antes do treino mais longo , seu rendimento vai melhorar muito.
Use repositor hidroliticos não somente água. Bons treinos!
Hello, great report, I recently discovered a dehydration in training, I recommend not to force going without water moisturizes well during and days before the longest training, your performance will improve a lot.

Use hydrolytic replenishers not only water. Good training!

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