30k LSD run (SCKLM 11 wks to go)

Time : 6.30am
Place : Kota Kemuning
Duration : 3hr 9min
Weather : Sunny after 8.15am

I was feeling quite ok in the morning with a minor ache in my right heel. Probably due to golf yesterday.

Didn't have breakfast, only a coffee. Packed a 500ml bottle of mineral water and my usual mix of Red Bull (250ml) and 500ml of fruit juice. I was guessing it would be sufficient to carry me through. On top of that I had another bottle outside the house just in case I need it for the final loop.

Mechanically, everything was in their proper working order, so I decided to stick to the plan and go for 30km, with no particular pace as a goal and focus on finishing the run.

Things went well until 23km at a 9.8km/hr pace, when the fatigue started to set in. I held on until the 25km, then the energy levels started to wane. Guess I was hitting the famous WALL. Still managed to run/walk to complete the 30km, but the pace really fell off quickly.

I finished my water supply by 24km and headed back home to have a drink before heading out again to complete the last 2km.

All in all, it's good experience and looking forward to the next LSD run 2 weeks from now. The plan was to cap it at 30km at this point.

The increased mileage to 55km did really pay off as I could maintain a 10km/hr without too much trouble.

Next week will the Orange Run (11km), so I would need to complete a couple of longer runs during the week, probably 10k for Monday evening, 15km for Wednesday morning, 10k for Thurs evening and an easy 8k for Saturday evening.