Last weekend I realized I probably could use some hydration while on my 5 mile long run. Any time you go over an hour for a run it’s a good idea to make sure you keep hydrated particularly with the current heat wave we’ve been having here in San Diego.
I suppose it’s not gonna be as hot as it’s been the past few days, but when the temperature gets into the 80s it’s time to really consider hydration. I’m not sure where I heard it, but for every 10 degrees above 60°, you should add a minute in to your pace. Since I usually train with the temp in the low to mid 70s, once it gets into the 80s I should slow down by at least a minute, and drink.
So tomorrow and Sunday will be hydration and slow pace focused.
I planned out a 3 mile run tomorrow and another 5 miler on Sunday, keeping pace with what I did last week.
As for hydration, I got some HEED from the local running store. HEED is kinda like Gatorade and provides some calories and electrolytes while running. It’s good for runs up to 2 hours long but if you go longer, you need something with a little more umph. Since 5 miles should be well under 2 hours I figure it’s perfect for what I’m looking for.
For run time energy I prefer complex carbohydrates so that they provide longer term energy rather than just a sugar rush from simple sugars. The maltodextrin in HEED should give me plenty of sustained energy for my long run and not dissipate as quickly as most standard sports drinks.
In any event, I think I’m prepared and I’m looking forward to my weekend runs.