DID ITT!! And did 170 mins. This felt good. I did feel really tired towards the end and it was a push, but i think I had more in me.
I did a gel every 30 mins and was fine with it. Did a really good warm up and a bit of a cool down too.
It would be helpful if you have anything on warm ups, I think I am doing enough, but want to make sure.
And can you advise on what best to do straight after finishing a long run. I didn’t sit straight down and did some slow walking and stretching so my legs didn’t seize up but any advice would be great.
My pace was slower for this run as I was really trying to keep it controlled, my hear rate was only in the peak zone for 10%, in the vigorous for 82% and moderate for 7%
Also, what is a good gel strategy for last gel – when is the best time to have it. I found I had my last one 40 mins before I finished and I was deffo out of energy by the end!
Absolute fantastic. So pleased this went well and hopefully a big confidence boost. In terms of WU and CD for these. They are not as important as you can use the first 15-20 mins of the run itself (at a slower pace to warm up). You can wake up the muscles with some dynamic stretches. So things like hamstring sweeps, calf raises, quad holds, shin grabs. All which you only do for a few seconds, but to be honest I generally get straight into the run at a very gentle pace to warm up. If you can, walking afterwards and of course stretching can help. Also have some food, an energy bar, chocolate milkshake of some form is always a popular choice. Or a Huel. As I’m plant based I’ve started having Alpro Chocolate, but will have a Huel after my long runs. This can help restore some of the glycogen. Also eating within 30 mins can help. Maybe an energy bar, as they are easily to take with you, if you are not getting home soon after the run. But yes, please if you have anymore questions and want me to be more specific with the answers, just ask.
