AM: 5X4K INTERVALS WITH 1K MODERATE REST
I met Ken and Ben at 36th and Harrison. We warmed up 4k and then started our workout. The goal was 5x4k about 10 seconds faster per mile than goal marathon pace with 1k about 60 seconds slower per mile for rest. I wanted to be in the 5:10-5:15 range or 12:50-13:03 per rep. Splits: 13:04, 13:15, 12:54, 13:12, 13:29 for a 13:10.8 avg or 5:18/mile. Including the 4 1k rests I ran 24k or 15-is miles non-stop at 5:26/mile. So, not quite as fast as I had hoped but still solid. Nutrition: I packed the same 16 ounces with two gels mixed in. I drank about 13 ounces throughout, mostly on the rest sections. I got throw-up burps on the third rep, threw up a tiny bit in the 4th, and really struggled keeping it down on the last rep, but managed to finish before it all came up. Not encouraging, but I have quite awhile still to get a nutrition plan that works. I think acid reflux may be at play. Today wasn't caused by mucus like it normally is. Will try an antacid of some sort before next hard workout and/or long run.
PM: 3.5 mile shakeout in the rain, avg pace 6:49/mile. Upon further research, I think I may have exercise-induced acid reflux. I had never heard of it until today, but my symptoms seem to match it. It occurs usually in physically fit adults when they participate in long endurance efforts of 80+ minutes at a moderate to hard effort. Acid from the stomach enters the esophagus causing belches, burning feeling, and sometimes mucus. An journal article I found stated that acid reflux medicines such as Prevacid have been found to help in most cases, though some severe cases may require more drastic measures.
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