tl;dr: Ran 3 x 10 miles yesterday somewhat spontaneously. Averaged my normal daily run pace with minimum stress despite this being about my recent weekly mileage done in one day.
Background: 59 years old, almost ten years since my last competition (was 2:10 age 50, 89% WAVA) Various injury issues in my early 50s dampened things and only recently have been getting back into consistent, pain-free mileage. Once this winter got my mileage up to 60, but the last two months my area has had heavy pollen, and as a result have had restricted mileage (30-40 max). Under the pollen, my normal 8:00-8:30 pace becomes 9:00+ of dreariness. Longest run this year was 12 miles about a moth ago.
One of my summer goals is to run an alpine mountain run of about 60 miles for a loop, taking two days. I haven’t been carrying what I would consider decent mileage to undertake this soon, but I was curious about how much I could do in one day just off of generic training. I am not an ultra guy by any means and my best events have been 800/1500 (although I did a 2:38 marathon in my youth, and have run up to 120 miles for a week in my 40s).
Earlier in the week was away on a climbing trip where I did some of my best climbing ever (including 15x 5.11 routes on Tuesday). Also ran a fantastic 8 mile mountain fartlek on Monday. It felt fantastic to get out of the pollen and into some higher mountain air. Driving back on Wednesday, I realized that I wasn’t going to get my run in that day. I decided to see if I could run half my age (or 30 miles).
My rules were: 1) go as slow as it takes to run very gently, relaxed and fluid. 2) take breaks for stretching, water, etc. 3) to be pain-free and walking normal the next day.
So I decided on a morning, afternoon, and evening run of ten miles each, with light meals and rest in between. Course is a series of loops through a park, mostly dirt.
A big component in this is my diet. I have gone towards a pretty serious paleo type diet, with low-carbs and higher fat and protein, especially in the last few months. My carbs are around 100g/day,mostly from fruit and leafy greens. I notice a much improved overall energy level and consistency, coupled with mental clarity. I was particularly interested in how this more keto-adapted, fat-burning metabolism would support my all-day endurance. I was richly rewarded.
First run: 10AM, 67 degrees)Started super easy at 10:00 pace, felt like a fine jog for a few mies. I honestly would have been fine with their pace for the entire way, given my lack of supporting miles. the last 5 miles picked up to sub-9 pace, my last mile being a comfortable 8:15. This is the easiest that 10 miles have felt in years. Smooth and floating.
First meal: smoothie of grass-fed whey protein powder with two eggs, a handful of raspberries, and apple and some pecans. Shredded cabbage salad with some kale and walnuts. Laid down for 45 minutes listening to a podcast.
Second run(4:00 PM): (78 degrees) started right off at 8:40s pace, with mile 15 putting a little on the gas for a 7:25, which felt really good, high-fiving a couple of cute women who were on the track. This despite the relatively warm conditions. Finished off under 8:00 to 20 miles.
Second meal: Another quick smoothie, with a few slices of grass-fed ham, salad, a banana and some fresh cream with nuts and a few berries. Laid down for 20 minutes.
Third run (7:30 PM): Started out at 8:30/40s, maintained throughout. Might have been over 9:00 for the final mile, where I was getting a little fatigued. Legs held up extremely well, only a slight knee cramp which responded to an on-the-spot massage and stretching.
Third meal: Organic chicken drumsticks with salad, tea with lots of goat milk, a beer ;)
Was a bit stiff before bed, did some roller work and stretched again. Woke up feeling good and invigorated, today will probably walk a few miles, maybe a light jog.
Conclusions: My energy level was astoundingly consistent, even when the legs got a little tired I still had “more in the tank†in overall energy. I honestly don’t think I could have pulled this off back in my high-carb days, when I needed lots of miles and lots of in-run energy drinks, etc., and still would “bonk†quite often. I was surprised to hold my normal training pace (8:30s average). Any of these three runs would be a decent normal daily run for me right now. So my between-run recovery was superb compared to the past. I will do some more such runs in the mountains as the season progresses.