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.
Subscribe to:
Post Comments (Atom)
2 comments:
Did you eat enough to fuel up before the run? ie in the morning or the day before? I also felt like that during my 26km run last sunday. Somewhere past the 2hr mark i just felt 'empty' and didn't have the energy, despite finishing 2 x 10oz bottles of accelerade and 2 gu gels.
After the run i then realised that for those really long runs like 24 - 35km, you have to fuel up the day before and the morning itself. For me i just had a tuna sandwich for breakfast and rice,vege and fish for lunch..nothing in between.
O ya another thing, not sure if you're experiencing this with your polar, but the dist measurement on our polar is quite drastically out! What we thought was a 27km run turned out to be just 23km (measured on google map)! So whenever we run new routes now, we always measure it on google map just to make sure! :)
Collin
I ate my usual amount for lunch but no breakfast. Nothing before the run as well. Thot only need to carb load for race, but now i realise that for long runs need to do it too. I have calibrated my polar a little but maybe still not as accurate. Before it was giving inaccurate readings as well, now its more accurate. Actually, the google maps are also not 100% accurate as you are drawing straight lines and it does not account for gradients. So somewhere in between would be the most accurate.
Post a Comment