Long run days

I'm writing down what I have been doing during and after my long runs so I can check back later and see if I changed anything up. Anyone that knows me knows that I take alot of vitimins. I not only take a multi but I take quite a few of them individually. My hero Jack LaLanne has take mega amount of vits. all his life and is healthy and in his 90s. I have trained exclusively with Hammer Nutrition Products this go around. I read a magizine they sent me on there products cover to cover. Also 2 of my cycling buddies use only these products. I did 19 miles yesterday using Perpetuem. This is there over 3 hour product and has a little protein in it. I am still trying to lose weight (also I am cheep) so I only use one scoop in a 20 oz. sports bottle. Every mile I take 3 drinks and the bottle last me an hour or approx. 5 miles. Every hour I take 2 of there Endurolytes, this is an electrolyte product, which replaces what I sweat out. A couple of times I felt like I was't getting enough water because it was so hot, I had 3 drink of water. I keep 2 Hammer Gels with me in case I bonk. When I get home I fix me a Whey protein mixed with some frozen fruit. I sit in the empty bath tub and start slowly filling it with just the cold water. I sit there and read for about 45 minutes or until the water starts draining out of the over flow. This is close to an ice bath which is susposed to help the swelling. I then shower with luke warm water. I have a left bad knee so I wear a double Cho-Pat Band on it. I also have taken Glucosamine 1500 mg/ Chondroitin 1200 mg for the last 15 years. I use CM Complex Skin Cream from Nikken twice a day on my knee. I also take a drink Seven + Pro from Exfuse. It is susposed to boost the immune system. The last 2 are network marketed but I like the products and I think they help. At the present time I have 4 pair of fairly new shoes. I think they are one of the major things keeping me healthy. I still try and get 500 miles out of a pair but I check them for wear and tear and will retire them if I think they are shot. I will post this weeks training later today after my bike ride.