I did my long run yesterday afternoon. My planning was a bit poor - last minute decision due to work priorities. My original plan was to do it on Wed morning. I suppose a series of unfortunate events conspired to make this a very difficult run. I managed 19 miles in 2.5 hours and my last 1.5 miles was at 6:15 pace. Lots of trails slowed my progress - loose gravel, uneven footing. I didn't bring water with me as I didn't have a water bottle in the car, so I ran the first 6 miles without water, but managed the rest of the run around water fountains throughout Valley Forge Park. No electrolyes since it was a last minute decision. The weather was good - mid 80s I think, with low humidity and I mostly ran in the shade. I was wearing an old pair of running shorts without enough support, and didn't have any sports lube - end result: too much rubbing and shaffing and with 10 minutes to go, I had to stop and pour some water down my shorts to cool things off! Hence the title of this blog entry. Wasn't able to get a recovery drink until I got home, about 45 mins after the run. Legs were cramping all night - I finally got up at 2am and put an ice pack on the sore spots (mostly my hamstring). Feel a little better today, but I'll stick with swimming tonight.
Lesson - don't do long runs unless your properly prepared.
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