8/20 run 96 mins @ ATT soft side in Altra Instincts (total time 118 mins with cooldown)
temp 89 (about 2pm start)
HR avg 150 max 161 (for the 96 min run)
The +1 did her long run with the Bull City training group that morning, and, as usual, I slept through it (since I have to work overnight). It was my luck that she had a very busy morning and was still out of the house when it came time for me to run. She encouraged me to go ahead and do it, so I did. I've been cutting my carbs to see if it helps with my runs and using VESPA. So, today, I ate eggs, uncured bacon and an avocado before my run. I think that was it. During the run I had my two 24 ounce bottles. I put a Thermotab in one bottle and a NUUN in the other. I also brought along 3 more Thermotabs (no you don't need $30 per bottle salt tabs, the $8 ones work just as well). I ended up using all the salt tabs. After what Peter Defty said and with the temp at nearly 90 degrees, I used one every 30 minutes.
My plan was to refill my bottles at the first road crossing, where SYNC Studio leaves out a complimentary water cooler. This plan was working great until I got to the cooler and found it to be empty. Not a drop left. I still had about half of one bottle left at this point and quite a ways to go before I would turn around. I decided to continue on in the hopes of encountering another water cooler. This turned out to be a good strategy, although I did have to overshoot my initial turn around goal to hit the next water cooler, which is why I ended up with a total of 118 minutes instead of my planned 90 minute run. I walked the last 21 minutes as I was out of water again by this point and I didn't want to go crazy on my first long run, especially with the ball of my foot bothering me.
I'm delighted to say I felt great during this run and I didn't have any soreness that evening or the next day. I made sure to keep myself right under 155 bpm the whole time. Maybe the extended cooldown did it. Maybe it was the increased electrolyte intake. I will definitely start doing my dynamic cooldown exercises after all my runs, as that is what I did during those 21 minutes. The Altra Instincts are doing great, by the way. I'm not sure how well they will work on a real trail, but they are keeping my lower legs healthy and pain free so far.