90 Minute LONG RUN + NIKE ALPHAFLY v2 UNBOXING & Initial THOUGHTS - The FOD Runner

Aug 13, 2025

Intro: This is a quick summary of “90 Minute LONG RUN + NIKE ALPHAFLY v2 UNBOXING & Initial THOUGHTs” from The FOD Runner. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points:

When a cold or low energy hits, Andy still manages a solid 90‑minute run by listening to his body and keeping heart‑rate in the 140‑150 bpm zone.
He uses a simple 1.5‑mile loop (mostly concrete, some flat trail) and repeats it, adjusting effort based on how he feels rather than chasing a specific pace.
Nutrition is easy: a single gel is taken every 0.5 mile (or roughly every mile) to keep energy up without over‑fueling.
If fatigue spikes, he shortens the session – respecting rest and avoiding hard‑push that could turn a mild illness into a setback.

Workout Example:

Warm‑up 5‑10 min on easy terrain.
Run the 1.5‑mile loop for 90 minutes total (≈ 6–7 mi/10–11 km depending on your pace).
Keep heart‑rate 140–150 bpm; if it climbs too high, back off the effort.
Sip a gel every 0.5 mi (≈ 0.8 km) – one gel per half‑mile, no need for multiple servings.
If you feel unusually drained, cut the run early and recover – the goal is consistent, sensible mileage, not pain.

Practical Tips:

Use a loop you know (concrete + flat trail) to stay mentally focused and monitor effort.
Monitor heart‑rate on a watch; stay in the 140‑150 bpm “steady‑state” zone for a comfortable long run.
Simple fueling: one gel every half‑mile keeps carbs steady without GI upset.
Adjust length on the fly – don’t force a full 90 min if your body signals a need for rest.

Closing Note: Give this 90‑minute loop a try, tweak the distance or gel intervals to match your own paces in the Pacing app, and enjoy a solid, body‑friendly long run. Happy running!