IT'S TIME TO MAKE A DECISION | GUCR: YES or NO? | Run4Adventure - Run4Adventure

Aug 13, 2025

Intro

This is a quick summary of IT’S TIME TO MAKE A DECISION | GUCR: YES or NO? from Run4Adventure. 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

Decision‑making test: Lloyd runs a 20‑mile mixed‑terrain loop to decide if he’s ready for the 145‑mile Grand Union Canal Race.
Training concepts: combine road (hard‑standing/tarmac) and trail sections, simulate race conditions, and use the run to assess ankle recovery and overall fitness.
Practical tips: use Strava’s Route Explorer to craft a custom 20‑mile route, carry 1.5 L of water, trial race‑day nutrition (gels & 160‑cal drink mix), and keep an eye on pacing (≈ 8 – 8:30 min / mile).

Workout Example

20‑mile mixed‑terrain test run

Plan your route – open Strava, select Route Explorer, choose 20 mi, mix flat road, hard‑standing, and trail sections.
Start with ~3 mi of road to warm‑up, then transition to river‑side trails.
Pacing: aim for an 8 – 8:30 min / mile effort (≈ 5 : 00 – 5 : 30 min / km). Adjust based on how the ankle feels.
Nutrition: carry 1.5 L water, test a regular gel (e.g., Maurten) and a caffeine‑boost gel; sip the 160‑cal drink mix throughout.
Monitor: check ankle, hamstring tightness, and mental state every 5 mi.
Finish: loop back to the start, total distance ~19.8 mi, note how you felt for a final decision on the ultra.

Closing Note

Give this 20‑mile test a try, tweak the distance or terrain to suit your own training, and log the paces in the Pacing app so you can customize the workout for your own goals. Good luck, and keep running forward!