Running to transcend

Training looking good. Knee pain is mostly gone and under control over the longest runs.
The last one, 3 loops of the Makawao forest, add up to almost 4 hours. Which is awful close from the peak of the marathon training in one month.
Weekly hours add up to 7-8 hours a week, around 40-45 miles.
This is start to sound like serious running.

Trail, 

Last time I ran 3 laps of the forest trail, I was actually pretty slower - almost 30 minutes slower, really. And I still remember it being quite painful.
Add to that, I did a test run 5k, pretty intense. Less than 22 minutes, actually a PR.  this help to run the numbers through equivalence table and measure progress as well as anticipate pace for the marathon.
My aerobic pace went down to a 8:30min/mile, which should be my running marathon pace, i.e. 30s faster than last one and could bring a 25min cut in racing time.
Likely, I will keep it easier than that, I have other plans for this marathon, but that certainly means that will be more comfortable to be under 4 hours this time.
Anyway, the main point is : all the numbers looks pretty good so far.

Aid station,

The nice thing about the Makawao loops is to be able to stop by the car and make a pit-stop every 75 minutes. Coconut water, salt crackers and dried mango slices. I used to go for coconut water as electrolyte drink during the run, but it ends up to be too sugary for the long long runs. Plus, it is lacking sodium, and I blame it for post run headache - maybe electrolyte imbalance. Following Chris Hauth advice, eat solid and drink water  - avoid high sugary sport drinks or - coconut water.

And trees. Because why not.

I usually run without music or talk, but today I was feeling on catching up on some podcasts.

Has been a while there was not a good one on running crazies. Well, 3100 miles. Hard to beat. And suicidal running Japanese monks. Cannot wait this comes to Netflix.

http://www.richroll.com/podcast/sanjay-rawal-389/

A new comer in my list of podcasts, Micheal Gervais on finding mastery. Goggins is always a killer speaker.

https://findingmastery.net/david-goggins/

I can't get enough of the trail nation crew. Funny and spot-on, they make me dream of hundred milers. This one pretty cool, maybe a bit atypical.

http://trailrunnernation.com/2018/09/brad-kerns-get-over-yourself/

I don't go to Sam Harris every week, but when the subject catches my eye, I definitively make a stop. That one gave me an amazing dive into the world politics and pitfalls that are facing our civilization. Worrisome but enlightening.

https://samharris.org/podcasts/133-globalism-brink/