Hmmmm....too much to think about,
So, what would the adventure racers eat for a 2-3 hour race? I'm thinking of being lazy and fueling the day like a half marathon. 100-200 calories in the form of gels, maybe carbo pro/cytomax mix. Plus my usual hourly electrolyte/water mix.
Yes these go together. Today was one of the CrossFit workouts that keeps members away from the gym. 8x400m run with 90 sec rest. Crossfit will give you a great 20 minute workout but if that's all you do...8x400 seems very tough. Knowing that I have a full weekend of racing coming up, I wanted to start slow and build. 400s are a good way to see what could be in store for this weekend.
Per my usual routine, I warmed up with 10 minutes of running followed by 15 minutes of my strength warm up. Finished up with an easy "400m" to test the distance on my Garmin. Their "400m" course is barely 1/4 mile. Got it. Wanted to hit the first 400 in 2:15 and drop from there.
1@440yd - 1:57 very easy, no problems
2- 1:55 - sure it's easy but lets see what happens in the next few laps
3,4,5- 1:54, 1:52, 1:50, still feels solid. How badly can I crash in the last few laps?
6,7,8- 1:49, 1:46, 1:46 These laps tell you if you went out too fast. Apparently not. 26:20ish is my 5K PR? Really? Hmmmm.....
And for all the crap I get at Crossfit about not being truly fit because I do more than just Crossfit, I think I made my point. The closest woman on the board averaged over 2:45 per 1/4 mile. Very few of our girls can beat it.