Running 3:06:00 [2] 20.0 mi (9:18 / mi)
Long hot run in Rock Creek Park. Took Mike Smith's advice to practice running with a Camelbak - just as well since this would hardly have been survivable without it. Starting from near Pierce Mill, I took the Valley Trail north to the Pinehurst loop then came back south around Fort DeRussey, down to the creek, up again past the stables, north to Pierce Mill again, north along the creek back to Park Police station then south back along the Valley trail - about as much distance as can be wrung from the area without much repetition of the same trail segments. Having drunk about a liter of water before heading out, I downed two liters from the Camelbak while running and a liter of Gookinaid plus eating some watermelon when I got home - it scares me that this didn't have me leaking water like a sieve for the rest of the day. Will have to refrain in future from doing this in sleeveless tops - I managed to rub the insides of my upper arms not raw but quite irritated - or invest in some Bodyglide.
Rather struck by the fact that many of the world elite who follow the high volume training philosophy basically do this much exercise every day all winter. Admittedly while risking frostbite rather than heatstroke and often with a fair bit of it lower impact skiing but I'm quite impressed.