A Good Long Run

Since I didn’t get a chance to do my long run on Saturday like I normally do, I set myself up to do one yesterday. I decided to skip my morning snack and have an early lunch, go for a run, then have a second “lunch” after my run. I was feeling pretty up for my run, and of course it helped that it was a beautiful sunny day, spring flowers everywhere, but not too hot. I did struggle a bit in the first half, feeling tired and achy, but the second half went quite well and I had no problem finishing the added km (first time running 11Km!) – even managed a one minute sprint at the end!

As it was such a nice day, I also decided it was time to add more sports drink to my run. I’ve just been trying small 250mL servings this far, so yesterday’s 500mL was a first for me. Oddly enough, I found one of the hardest things was remembering to drink regularly. I have a running belt which holds a 500mL bottle at the small of my back, in an easy access diagonal position, but out of sight, out of mind. On the second half of my run I started taking at least 3 sips every time my watch beeped that I’d finished another kilometre, which worked better than just drinking when I remembered to. And I wonder if the added sugar and fluids are why the second half of my run went better than the first.

Certainly it’s a strategy I’ll be trying again!

The Score:

Calories:	Protein:	Carbs:	Fat:	Alcohol:	Fibre:
2512.42	135.74g	330.07g	72.83g	0	35.08g
	22%	52%	26%
Calories burned through exercise:		800

What I ate:

Time	Item	Amount
07:15	Vitamins - Centrum Advance A to Zinc, 400iu of Vitamin E, 1000iu Vitamin D3 and 500mg Glucosamine sulphate	1 each
	Cold water	200mL
	Whole Scrambled egg with 2 egg whites	3 eggs
	Gluten Free fruit muesli	70g
	Alpro Soy milk	120mL
	Sainsbury's Pure pressed pineapple juice	200mL
08:30	Black Tea	500mL
10:00	Raspberry and Echinacea tea	250mL
11:30	Homemade cottage pie	1 serving
	Alpro soya original	200mL
	Muller rice pudding original	190g
	500mg Glucosamine sulphate	1 pill
12:00	Green Tea	250mL
13:00	Easy long run - 83 min
	500mL Sponser Isotonic, fruit mix	38g
14:45	Strawberry lemonade Nuun electrolyte tablet in water	750mL
15:15	Sponser Vanilla Recovery Shake	30g
	in Skim milk	225mL
15:30	Heinz Beanz, reduced sugar and salt	185g
	Genius brown bread toast	1 slice
	with Flora Light	4g
	and Waitrose Lemon Curd	15g
	Total Greek yoghurt	63g
	Sainsbury's frozen mixed blueberries and strawberries	50g
18:15	Waitrose half fat Mature Farmhouse Cheddar	40g
	Apple	165g
20:15	Baked salmon	91g
	Merchant Gourmet Red and White Quinoa	100g
	Kraft Light Honey Mustard dressing	15g
	Frozen peas	80g
20:45	Lindt Excellence 70% cocoa dark chocolate	20g
21:30	Ellactiva Chocolate Calcium Chew	1 chew
	500mg Glucosamine sulphate	1 pill

Plus 500 to 1500mL of cold water sipped from a water bottle throughout the day.