My First 24 km Run

Running Route: Shelford Road - Bukit Timah Road (towards King Albert) - Bukit Timah Road (towards Botanics) - Farrer Road - Holland Road - Tyersall Ave - Botanic Gardens (Loop both lakes) - Cluny Road - NIE Track.

Time of Day: 1720hrs
Total Distance: 24km
Time Taken: 2hr 26min
Pace: 6:05 min/km
Ave HR: 151 BPM
Calories Burnt: 2016 kCal
Nutrition and Hydration: 2 x Gu Gel, waist belt with 10oz Accelerade and 10oz Water.

Run Report

Weather was hot and humid especially after a short spell of heavy rain earlier and with evening the Sun piercing through the clouds into your face. The hydration plan was to get a few sips of Accelerade at the 5km mark, a packet of gel and few sips of water at the 8km mark, few sips of Accelerade at the 12 km mark, another packet of gel at 16km and accelerade at the 20km mark. The plan went well up till the 16km mark when my few sips of drink from the meagre 10oz bottle left me with almost nothing for the next 8km for hydration. Thought I could push on the last 8km without much replenishment but I was wrong. At the 18km mark, I was already feeling hungry and thirsty and my muscles were starting to feel fatigued. In fact, it felt worse this time compared to the my previous 21km run, prob because the route was more hilly towards the end. I had to stop for a while at a water cooler at Botanics to top up my two 10oz bottles but water was not enough to give me the energy boost to overcome my muscle fatigue and hunger. My stomach began to growl from the 21km mark onwards and the last 3km was quite painful having to endure the hunger and the fatigue in my legs. My motivation was the 100plus I thought I could purchase at the NIE track where I end the run so I just pushed on imagining the ice cold can of 100plus waiting for me there. To my disappointment, the vendor was not around and the vending machine was locked up. Its another 1.5km home and I was not sure if I could make it back without any replenishment. Took a slow walk to Cold Storage Cluny and got myself a bottle of 100plus and a bottle of Choc Milk for energy. Gulped them down on the way back. By the time I reached home, I was late for dinner which was supposed to be at 8pm but I only got home at 815. Gulped a glass of Endurox, took a shower and off we went to Peperoni's. As I was walking back, I reflected on what went wrong in the run and I realised that it was probably the lack of proper hydration and nutrition during the run. Then the first person on my mind to consult about such things was Shem and next thing I know, I bumped into him and Mel at Peperoni's - what a coincidence. Dinner was fun with the kids and I had quite a feast - Seafood Spaghetti, a slice of pizza from Peng and ice-cream. Thanks Shem for dropping off my adizero tempos. Will use it at the track tomorrow.

Next Sunday will be my 26km run. I will make sure I have the necessary hydration and nutrition plan for the run.