30km LSD Run on 2 January 2017
How I prepared myself and what I took for my meals before ,supplements during the run and meals immediately after for my first ever 30km LSD run on Monday,2 Jan 2017...
The goal of this LSD is to prepare myself for my first FM run at Twincity Marathon on 15 Jan.
In December 2016, I ran about 140km for all runs of the month and finished three 21km runs on 3 weekends to build my endurance and fitness.
Sunday
Finished my 10km run at KL International New Year Run 2017 at about 8.15 a.m
After the FL I drank about 2 bottles of Lucozade and 1 bottle of mineral water.Ate 2 pcs of banana
Breakfast at about 11a.m - 1 regular plate of nasi lemak with one fried chicken.Less sambal
Had about 1 hr sleep after that
Lunch at about 2p.m- 1 packet of Nasi Kak Wok with fried chicken
Dinner- 1 regular plate of nasi lemak with two boiled eggs and one set of nasi ayam between 8p.m to 10p.m.Both with very less sambal
6 pcs of banana from after lunch to dinner
A lot of plain water...
I sachet of rehydration salt after dinner
Went to sleep at about 11p.m
Monday
3.00 a.m-woke up
Took 2 pcs of banana
Drank 1 small bottle of mineral water
3.30 a.m- 1 tablet of salt stick
4.15- 1/2 bottle of mineral water, warming up
4.30 a.m-started my run
5th km- 1 bottle of Gatorade, 1 banana
13th km-1 bottle of Gatorade, 1/2 bottle of mineral water, 1 pcs of banana,1 tablet of salt stick
28th km- 1 pcs of banana, 1 and 1/2 bottle of Gatorade, 1/2 bottle of mineral water, 1 tablet of salt stick
After 30th km- 1 bottle of mineral water, 1 bottle of Gatorade, 2 pcs of banana
10 minutes after- one glass less sugar hot plain tea, 1 toasted bread, 3 1/2 boiled eggs
The result: I had a very energised,relaxed, cramp free and pain free 30km run with no walk.Only stopped at the self made WS,Subuh prayer and some photos taking.
I was able to run at the average pace 7 for about 25km and pace 8-9 for the remaining 5km to finish it.I achieved my goal at the end.
On Tuesday morning, I was back at the gym for some upper body and knee strenghtening workouts for about 1 and 1/2 hour from 10a.m.
Where did I learn all that?
Mostly from internet and asked some of running friends who have expriences in FM.
#roadtotwincitymarathon2017
No comments:
Post a Comment