An experiement in trying to avoid the Bonk.

I've accepted that sports nutrition is very individual. You have folks like Dean Karnazes, who are just freaks and can actually eat a pizza while running an utra. Then you have folks that have very delicate stomachs that clamp down if there is anything solid put in them.

I'm somewhere in the middle, and this morning I decided to experiment with the revelation that I burn through carbs like a hummingbird. (Why I have such a big butt, given this fact, is a mystery to me, but it may have something to with that fact that I eat a lot of fat. A LOT. My mom also had a big butt. The gift that keeps on giving: My mother's big butt. )

The Jimmy ordered a 9-mile run. I prepared 4 small bottles of Perpetuum with an added scoop of Cytocarb, giving each bottle w 200 calories, which I planned to take in sips, averaging a bottle about every 2 miles.

I digress for a moment to say that you can't, you won't know how fabulous it is to run in Albuquerque in the late spring and summer. No matter how warm days get, mornings are in the 50's or 60's, with about 20% humidity (or less). There is usually a cold breeze blowing from the north. It's awesome.

I ran along the west side Bosque trail from Alameda today, as the Jimmy had requested a trail run. This run is mostly packed dirt with some deep soft sand closer to Alameda. So much deep silty sand that, on the way back, I circled to avoid it. I hate running in deep sand; it's like one of those bad dreams where you're trying to run fast but you can't.

The last time I did a long run was before the annual Spring Triathlon Blitz (3 sprints in April and 2 sprints and an Oly in May.)

Results:

• On April 22 I ran 10.46 miles in 2:22:03 with a pace of 13:34 minutes/mile.
  
• Today, I ran 9.28 miles in 1:57:17, for an average pace of 12:38 minutes/mile.

That difference is attributable at least in part to the Torture that the Jimmy bestows on us every Wednesday. My average heart rate was a couple beats higher today (157 v. 152) but I felt about the same.

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Each of my knees aches in the same spot, a little more pronounced in my left knee. I've noticed some tightening in my quads the last couple of days, I'm going to see if stretching and anti-inflammatories will help. The last time my knees hurt like this was when I first started running, so it just may be them getting used to the faster pace.

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On the first half of the run, I started feeling sloshy and full, so I backed off on drinking near the halfway point. After about mile 6 or so I slowed down and felt super tired. I used to think that "this is what happens when you run long distances" However, now I think this means I'm out of fuel, so I took a couple mouthfuls from my bottle. I was able to speed up, but the sloshy feeling, along with a stitch in my side, came back.

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Since I'm not much of a sweater, and it was cool out, I think this means I should have a more concentrated source of calories, like gels or maybe even bloks or sharkies, along with bottle of water or, if it's really hot, bottle of nuun.

I was gratified to find that each drop in pace was immediately followed by a drop in heart rate. My heart's getting pretty good at dropping quickly when I stop moving.

Conclusion:

1. A more concentrated source of carbs is needed. I'll try GU's because they're worked well for me before, and include electrolytes.

2. I am, finally, getting faster, so there is a light at the end of the tunnel. Hopefully I won't start having "knee trouble" as a result.

3. "Gold Digger" is an awesome running song. Not very PC, but a great running song.

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