100km virtual race | A heavy distance runner - how I deal with it. - Mark Lewis

Aug 13, 2025

Quick summary of 100km virtual race | A heavy distance runner – how I deal with it from Mark Lewis. It’s a solid watch – here’s the breakdown so you can try the approach today. Be sure to check out the full video for all the details.

Key points

The Four F’s keep a heavy‑runner feeling good: Feet, Fuel, Focus, Therapy.
Feet: protect the extra impact with shoe rotation, heel‑lock lacing, regular toe‑nail trimming, and a quick layer of Vaseline (or sport‑lubricant) on the toe tips for runs > 20 min.
Fuel: stay hydrated, sip water early, add electrolytes, and use small‑portion gels/jelly (≈20 g carbs) every 45 min on long runs.
Focus: perform a mental “check‑in” every 5 min – posture, breathing, arm swing, and pace (Mark kept ~5 min 40 sec / km).
Therapy: post‑run PowerDot muscle‑stim, short massage, foam‑roll, and a good night’s sleep to reset stiff quads.

Example workout you can copy

Run 15 km at a comfortable 5:40 / km pace (≈84 min).
During the run:
- Every 5 min, note: head up? chest open? arm rhythm? Adjust if needed.
- Apply a dab of Vaseline to toe tips after 20 min.
- Switch shoes if you feel hot spots (rotate between cushioned and low‑instep shoes).
- Sip water + a pinch of electrolytes; after 45 min, take a gel (20 g carbs) with a quick sip of water.
Post‑run:
- Use PowerDot on quads for 5 min or a gentle self‑massage.
- Keep feet clean, apply a thin layer of moisturizer before bed.
- Log the run in your Pacing app and adjust the target pace to match your own fitness.

Closing note

Give the Four F’s a try on your next long run – tweak the paces, fuel timing, and recovery tools to fit your own needs. You can easily set your custom pace in the Pacing app and keep the same structure. Have fun, stay strong, and keep those 100 km dreams alive!