25 Miler 2/22

1st Hr- 1 sc carbopro (CP)
2 Fig Newtons
1 bottle wtr

2nd Hr- 1 sc CP
2 Fig Newton
SQ Pills
1 bottle wtr

3rd Hr- 2 sc Powerbar Enducance in wtr
3 Clif Shot Bloks
SQ Pills

4th Hr- 2 sc Powerbar endurance in wtr
3 Clif Blok
1 Fig Newton
SQ Pills

5th Hr- 1/2 sc CP
1 Fig Newton
SQ Pills
1/2 bottle wtr
Felt VERY STrong- better than last week.....8 mins off time.

Notes from Kathy re: last weeks run- changes made this week.
Doreen, I like the miss of sugars that you are getting. Concerned about taking all the pills every hour . . . thermolytes yes, but not certain of the others. May be able to get away with the aminos and the VO2max every other hour.

You are doing well getting in approx 40-60 grams of carbs an hour. The 3rd and the 4th hour are critical -- you may want to try and eat a bit more -- during these hours. Possibly switch to the powerbar drink mix during this time? Is that an option? You could carry the powder and add it to your water bottle during the third hour. This would give you an extra 30-40 grams an hour during the last 2 hours of the run. Only 150 calories, but great FUEL.

If you do use the sports drink, then you would NOT want to use the carbo-pro during those hours. You could eat those calories instead

25 miler High LIne canal Feb 15

Nutrition
Here's how nutrition went.

2/15/09
25 mile run
5.5 hours

2hrs pre Breakfast- 1 packet instant oatmeal
1/2 sc matrix recover protien

1/2 Hr- b/f run (SQ pills) SQ Pills = 3 Recover aminos, 3 VO2Max, 2 Thermalyte

1st Hr- 1 sc carbopro (CP)
2 Fig Newtons
1 bottle wtr

2nd Hr- 1 sc CP
1 Fig Newton
SQ Pills
1 bottle wtr

3rd Hr- 1 sc CP
2 Clif Shot Bloks
SQ Pills
1 bottle wtr

4th Hr- 1 sc CP
1 Honey block
1 Clif Blok
1 Fig Newton
SQ Pills
1 bottle wtr

5th Hr- 1/2 sc CP
1/2 sc Hammer Gel
SQ Pills
1/2 bottle wtr

15' post run- Recover Matrix 2 scoops

1.5 Hr post run- Kashi Pomodora Chicken Frozen Meal

2 Hr post run- Cascadian Farms Raisin Bran 1c
8 oz Soy Milk
1 sc Matrix

3 hrs post run- Swim 45' nonstop
2 sc Powerbar Endurance in water

Post Swim
Pasta w/pesto and chicken

Prebed- raisin bran and soy milk.

10 Miler in Bear Creek Park

Nutrition:

Pre Run-1.5 HR
1 instant plain oatmeal
1 scoop protien powder
1/4 blueberries

.5 hr- 3 recover, 3 vozmax, 2 thermalyte (SQD Caps)

During Run: 2 Scoops Carbo Pro (used 1/2)
4 ea Luna Moons ( did not like- too sweet- bothered tummy- stuck in teeth)
1 x SQD Caps

How I felt: Again- in the second hour the Luna Moons bothered me. Otherwise other nutrition was good.
Had a hard time maintaining neg splits in last two miles.

Post Nutrition: Matrix Protien Powder 2 scoops (20')