Endurance & Nutrition Long Run
Workout - Endurance & Nutrition Long Run
- 12min @ 10'30''/mi
- 21.7km @ 8'45''/mi
- 8min @ 11'00''/mi
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Ryan Clayton’s “Aravaipa Strong 100 Mile: Day 2” is a useful template for a long run. Here’s what works and how to adapt it.
Key points:
- Distance and pace: 13.4 miles (21.5 km) in just under 2 hours, average 8:32 min/mi.
- Fuel timing: two energy gels, one around mile 5 and another near mile 9.
- Pre-run mobility: percussion massage gun on tight calves (residual tightness from the previous day’s workout).
- Footwear: plush-cushioned “Turin” shoes. The forefoot may feel snug; adjust before heading out.
- Post-run recovery: foam rolling or trigger-point work on the calves.
Workout:
- Warm-up: 5 minutes easy, then 1-2 minutes with a percussion massage gun on tight calf spots.
- Main run: around 13 miles (21 km) at 8:30-9:00 min/mi, scaling to 12-15 miles based on how you feel.
- Nutrition: gel at mile 5, another at mile 9 (or when energy dips).
- Cool-down: 5 minutes easy, then 2-3 minutes foam rolling or trigger-point work on the calves.
Closing note: adjust mileage and gel timing to your fitness, and track paces in the Pacing app.
References
- Aravaipa Strong 100 Mile: Day 2 - YouTube (YouTube Video)