Out-and-back at Bear Lake. I headed north from the cabin (on the northeast side) and ran along the rolling hills to North Beach Road, then along North Beach Road (pancake flat) to the 8-mile marker and back. First 6 at easy pace, last 10 at MP effort (target of 168-172 bpm). AHR and mile splits were as follows:
Mile 7 (flat): 157 bpm/6:27
Mile 8 (flat): 167/6:26
Mile 9 (flat): 167/6:16
Mile 10 (flat): 170/6:21
Mile 11 (flat): 167/6:27
Mile 12 (flat with slight rise at end): 170/6:31
Mile 13 (rolling): 171/6:47
Mile 14 (rolling): 168/6:46
Mile 15 (rolling): 173/6:46
Mile 16 (rolling): 175/6:19
I took a Hammer Gel around 30 min (raspberry--disgusting), 60 min (orange--gross but not disgusting), and 90 min (tropical w/caffeine--gagged and involuntarily spewed most of it out), and finished off two Amphipod flasks (could have used more but didn't remember to bring extra flasks). My energy felt pretty consistent throughout and I wasn't wiped out after the run the way I normally am after a long run. I wish I didn't hate gel so much, because the Enervitene I prefer to use is prohibitively expensive, so I'll generally only buy it for races. Maybe if I keep forcing myself to gag down gels during long runs I'll get used to the sensation of sucking flavored mucus. No more raspberry, though. | 