Ran 77.5 miles with a long run on the Sat and Sun. Overall a fantastic week of training in prep for the Woodside 50K. This will be my first serious race after 3+ years of "recovery" from a broken ankle.
1. Nutrition: I love Clif Shot Blocks. Lemon-Lime, Strawberry are excellent. Cola doesn't taste as great but does the job. Easy to eat (even when very cold), easy to digest and eaten every 20-30 min in conjunction with Ultima Replenisher (banana berry) they are a great energy source and take little space.
2. Hydration: I need ~ 20oz of sport drink per hour at colder temperatures during medium intensity long runs. This worked great during the 33 mile run where I drank 112 oz over 5.5 hrs. During the 24 mile run I drank 48 oz over 3:38:00 and was pretty dehydrated by the finish.
3. Clothing: Agonized like a prom date over what to wear for the long run 1/13/07. Finally decided on Adidas pants, Pearl Izumi ultrasensor vest, PI multisport top and Patagonia Capilene 2 top over all. Hat was a problem. Wore PI skullcap but this moved around a lot during the run. Headband w/ baseball type hat might be better.
4. Footwear: Mizuno Wave Ascend on both long runs worked great. Blue superfeet is perfect control for my right foot. Soreness in left calf indicates better support needed than just the stock shoe insert. Waiting on orthitics from Doctor Starrett (cast created 12/22/06).