Run-Ride Sunday

RUN: 8.61 miles in 1hr 22 mins. Ave pace 9:34min/mile. Ave 137 bpm. Focused on form and 75% effort level. Cold and raining, but I stayed comfy enough.

BIKE: abt 14 miles in 48 mins (still no distance measurement indoors!). Post-run aerobic extension.

It's a good sign that I can go out and pop off 8-9 miles as an easy run. I can distinctly remember back in 2004-2005 when a 6 mile run was something to write home about.

I'm learning something that you'd think I'd have figured out by now, but only yesterday the reasons why suddenly popped into my head. Lately, I've been feeling sick to my stomach after a long workout. I'd regret eating at all and realize I should have stuck to fluids. No other symptoms but queasy stomach. Doing long workouts is nothing new for me, so why the problems? Well, I've realized that I don't usually do long, indoor workouts in the winter. Long hard workouts have always been reserved for the summertime. In those sessions, I'd re-fuel with a specially prepared bottle of Recovery Drink--a mix of sugar and protein from a powder mix. Then I'd drive home maybe having a banana on the way, and not eat until I get home-- maybe 30-45 mins later. Now the IM training has me doing 2hr+ days at home, there is still a RecDrink but I'm already at home-- I grab a shower and eat a meal within 10-15mins. I think this is the source of the stomach upset.

A hard workout will divert blood from the gut to the extremities, and this is usually the source of problems when you eat too much before training. There is also an after-training effect as well, while the blood slowly returns to the gut and things go back to normal. I'm eating food before that period is up! I'm eating solid food actually--apples, chicken, oranges, nuts, etc. Nuts? Nuts!! You know how hard it is to digest a NUT in a GI tract that is taking a few hours of rest break?! DUH!!

I don't need to review my nutrition books to know that I need to wait the 30-45 mins before solid food. Hence the RecDrink--you can still ingest calories, carbs, proteins, and salts while your GI system returns to normal.

Weekly summary:
SWIM: 2500y in 1.13hrs
BIKE: 82 miles in 4.7hrs
RUN: 34.2miles in 5.45hrs
Total hours: 11hrs 18mins

I have some summary thoughts coming up for monday. Still mentally organizing.