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 serves as a solid template for structuring your own long run. Here’s what makes it work, and how to adapt it to your training.

Key Points:

• Distance and pace: 13.4 miles (21.5 km) completed in just under 2 hours, with an average pace of 8:32 min/mi.
• Fuel timing: Two energy gels spaced strategically—one around the 5-mile mark, another near 9 miles.
• Pre-run mobility: A percussion massage gun applied to tight calves (residual tightness from the previous day’s workout).
• Footwear selection: Plush-cushioned “Turin” shoes; the forefoot may feel snug and benefit from a quick adjustment before heading out.
• Post-run recovery: Foam rolling or trigger-point work on the calves to maintain flexibility.

Workout Example:

1. Warm-up: Start with 5 minutes at an easy pace, then spend 1–2 minutes working a percussion massage gun over any tight calf areas.
2. Main run: Target roughly 13 miles (21 km) at 8:30–9:00 min/mi, scaling to 12–15 miles based on how your body responds.
3. Nutrition: Grab a gel around 5 miles, then another at 9 miles (or whenever your energy dips).
4. Cool-down: Finish with 5 minutes easy, followed by 2–3 minutes of foam rolling or trigger-point release on the calves.

Closing Note: Take this template and make it yours—adjust the mileage and gel timing to match your current fitness level, and track your paces in the Pacing app. Enjoy the run, stay healthy, and keep pushing.

References

• Aravaipa Strong 100 Mile: Day 2 - YouTube (YouTube Video)