PART BEAR. PART MAN. ALL AMERICAN
Friday, September 2, 2011
Here we have it ladies and gentlemen, our winner of the “guess how much weight ML lost on his long run” contest is…
JEFF IRVIN @JeffIrvin.
His guess of 5.2 pounds was just shy of the exact amount: 5.4 lbs.
Pre race weight photo, after eating a large breakfast (bagel, almond butter, banana, 1/4 of a cookie, stale energy bar, large glass of water, one bottle of EFS:
(Sorry it’s upside down and sorry the toes are unsightly.)
The temperature at the start of my run was 68 degrees, slightly overcast. But we are in Boulder, so it feels a lot warmer!
(video – click on photo)
During the run, I drank every bit of it:
I drank one bottle every 4 miles, with the first one lasting 5.5 miles. The total run time was 2:15, with an average pace of 6:18 per mile (21.25 miles). The workout was 5K wu, 11K at tempo, 5k regroup, 11k at tempo, 2+k cool down.
The temperature at the finish of my run was 73 degrees (12:05PM), with sunny skies.
The post-run weigh-in shows that I am down, despite consuming 114 total ounces of fluid (water + liquid shot).
This means that I lost 5.4 lbs during the course of the run, and Jeff guessed 5.2 lbs.
What does it all mean, despite that Jeff has won himself a bunch of fun freebies?
To me the greatest lesson to share with you all is that despite the seemingly cool conditions, my sweat rate is remains very high.
Converting from ounces to pounds, I took in an average of 3.167 pounds of fluid per hour. My net loss was 5.4, or 2.4 pounds per hour average. So, we can say that combining the 3.167 (I took in) with the 2.4 (I lost), my sweat rate per hour is 5.567 pounds per hour. This is right in line with the numbers we discovered during my lab tests a few years ago. However, the lab tests were in extreme “Kona” conditions (85 degrees with 80% + humidity).
So what you hopefully take home is this: your sweat rate is your sweat rate in most conditions. There is little variation, so figure out how much you are losing per hour, and aim to replace that fluid. For best results, combine the pure water with an electrolyte drink or shot like EFS. This helps you absorb the fluid, and it will keep you in system in electrolyte balance – something that is key to successful endurance training and racing!
To those of you who thought I would not lose weight, you obviously haven’t seen me sweat!
Thanks for playing!