So how did you feel after the 20k?
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Well done!
Did you have anything to eat whilst on the run? Hitting the wall is a sign of energy stores being depleted. Either eat something (banana, energy bar) or have a drink of coke. Only problem with coke though is that you spike and then fall down again, so you would need to keep drinking every couple of km's or so.
I got my lazy arse out of bed at 4:15 this morning and did a hilly 29km road ride on my MTB.
If you like pain, drink a glass of milk, wait 30 minutes ... And LIFT :-). Or :-( if you have done this before
Gotta have milk with central... Oooops.
I take you gents on here are pretty much runners. I cant run to save myself even though I am in good shape. I use a interval timer and run for 20 sec, then walk for 20 I do this for 15 cycles and it gives me about 10 min. I jump rope for 10 min straight and do kettle bells and swing heavy indian clubs.
Keep me in shape. I also do some heavy weight lifts. What I do is example. 10 bench presses and 1 squat, rest 30 sec. then I do 9 bench presses and 2 squats, and keep going till I am at 1 bench press and 10 squats. Does not seem like much but it does built endurance and strength.
It works well for me. I do the exercise programs in the fall and winter from muscle and fitness magazine. I cant always do the programs like they do , I am a 54 year old male and I am a little out of the lime light at my age. I can still keep up with the younger ones but in a different way.
I do 2 or 3 different sets of these you can use body weight for some weights for others. I do it with a 40 pound slam ball and shoulder presses. Talk about cardio and strength training in one.
I have to live to 100 so I can be a burden to the state retirement system.