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Long! 22 miles

August 19, 2009 (Morning)

Exercise Type: Run

Weather: started about 65, sunny. ended about 75, sunny. about 60-65% humidy, some wind

Comments:
triple arb loop (1st loop expanded)

Splits:
8.6mi - 1:16 (8:50 min/mi pace)
6.7mi - 1:00 (incl. 1.5 min bathroom/waterbreak)(8:44 min/mi pace)
6.7mi - 1:01 (9:06 min/mi pace)

took lemon lime sports beans (no caffeine) at 1 hr, orange burst GU energy gel (with caffeine) at 1 hr, 45 min, blueberry pomegranate GU roctane ultra endurance energy gel (with caffeine and amino acids) at 2 hr, 30 min. Took 5 total water breaks (3 on Monroe st., 2 at house).

Overall went pretty good, but last lap was hard. Felt somewhat dehydrated and quite a bit of muscle fatigue. Probably should have waited one more day since hills to run long, but that didn't work in schedule. Felt real bad after - layed with legs elevated about an hour, struggling to keep even water down. Over next couple hours managed to shower, drink a smoothie, a coke, and some water.