Saturday's Long Run

This past week has been an epic one for my training. 9h 38m of running with about 43 miles for the week (all but 9 miles on technical trails). 5471.4+ / 5457.1- ft of elevation change.

For my long run on Saturday, I did 19.77 on highly technical trails out at Cameron Park.

Here's my post from DM. And the graphs and charts from RunningAhead.

And, now, here are some notes from my private journal (oooooooohhhhhhhh! yes, yes. very personal.):

It was so freakin' amazing to be out there today. I could have spent all day on the trails. So good for the soul. So good.
What went well:

• Used Timex intervals for hydration/nutrition and salt. BONUS: It was great to be able to just focus on the run and let the pace and distance fall into the background. Still picked all that info up with my Garmin (which was stowed away in my pack).

• Perpetuem. No gastric issues at all and I seem to be able to handle about one gel flask with 2 scoops per hour. May be worth looking into Vitargo, but this stuff works like a charm. 

• Saltstick caps!!!! One every hour was great, but maybe every 30 minutes would be better? 

• Water. Ultraspire Surge was BOSS! Drank about 20 oz per hour (maybe 25), which was fine in the 70º temp. Probably could have handled more - and thus should try more.

Not so well: 

• Should have drank more at the beginning of the run (first 2:20).

• Spent too much time at the aid stations (15 minutes each time). I need to be aiming for 60 seconds or less.

Lessons learned: 

• On these long efforts you MUST be patient. If you got out too fast or pick things up too much to early you'll blow up and add hours to your time. Be patient. Be patient. Be patient. Be patient. Be patient. Be patient. Be patient. Be patient. Be patient. Be patient. Be patient. Be patient. Be patient. Be patient. Be patient. Be patient. Be patient. Be patient. I did this very well today.

I'm learning a lot out there on the trails and feel fantastic—except for a nagging issue I've had with the second toe on my right foot. I've been to my Airrosti doc several times for it and will be going to see one of the sports DO's that works with Baylor athletes today to rule out a stress fracture, neuroma, etc.