How to level up miles and elevation at 43 with some PTSD
I’m currently able to do about 10 miles with 3,000 feet of elevation gain, and I want to build up to longer runs with more mileage and climbing. I’m 43.
I fuel with gummies every 45 minutes or so, but I realized I’m not replacing any salt/electrolytes. In Southern California heat (around 85°), I start getting really fatigued in the last mile. I’m thinking it’s salt.
The day after these runs, my legs just feel wiped out. I try to eat a good amount of protein right after runssince I’ve heard that helps with recovery.
I figure it’s probably just gradually pushing the distance and elevation month after month, but I’d love any tips people have.
One thing I’ve noticed is how key focus is.
When I can really focus the run is stronger. But it’s not always easy I’ve got some serious PTSD (like many do ), and I’ve found that as my body starts breaking down on longer runs, my mind feels like it does too- I don’t know if that’s a thing, but sometimes the first miles are super focused and then after miles - old random BS thoughts start pushing . I just try to pull back to present for that strength, but also is tripping hazard when you’re distracted.
Anyway, I’m really grateful to even be able to do 10 miles with that kind of gain. Just looking for any recovery tips, focus tips or things that have helped you guys increase distance and elevation over time. Thanks!