Stephen marathon report

Stephen's marathon training - long day 111015

As part of Stephen's prep for his first workout it was decided that a long run was in order in addition to the standard CrossFit Endurance protocol that he has followed for approximately a month now. With the race being 6 weeks out this was a good time to run a good distance and see how the training was preparing him for the run. We also wanted to get baselines for fluid, electrolyte, and nutrient needs. We programmed 2 miles splits with varying elevations. Below is a pace/result of the splits and the nutritional information.

After 2 miles: 7:40 pace (water/poweraid)

4 miles: 7:40+ pace (water/poweraid/apple sauce/gu-V8)

6 miles: 8 min pace (w/p/asgu8/banana/salt tab)

8 miles: 8 min pace (w/p/apple sauce/quarter gu) - 1 hr 8 min (16-20 oz water loss)

10 miles: 8:30 pace (w/p/a s/ quarter gu)

12 miles: 8 min pace (w/p/ a s/ quarter gu)

14 miles: 8 min pace (w/p/ a s/ salt tab/ gu) - 2 hr 5 min

16 miles: 8 min pace - 2 hrs 20 min total time

Overall pace 8:52 for 16 miles. Includes breaks to discuss nutrition/weigh/etc.

Stephen looked strong during the entire run. The one hiccup in pace happened after the banana which sat heavy and most likely took some blood away from the muscles to digest. While that was a great dose of K, we'll most likely look for another, lighter K supplement for the actual race or come up with a blended banana option. 

Great job Stephen!