I frequently do a route that I refer to as my local 5k - it's 3.2 miles, so close enough. Today it might as well have been 30 for how hard it felt. Not that I have ever run 30 miles, but today even 3 was killing me.
why? Well, I have been working hard lately, so I'm a little tired. I was a little sick yesterday. Mostly though, it was not being well enough hydrated. I don't always take water with me for 3 miles, but I also often do it in the early morning hours where there is no sunlight. Today was closer to 9am and I felt the difference. I got dried out quickly and it showed in my speed and stamina.
Came home and drank some water then ate the chia seed pudding (chia, coconut milk & protein powder) plus had one slice of the deli chicken for salt. I love the chia pudding because it's filling and as I digest it all that liquid is released to help keep my hydrated.
Lesson learned - hopefully. Next time I'll take the small camelbak and likely have a much better run.