Nice strong run this AM.  Felt good - good pace - finished pretty hard. I could feel it jogging to track this evening though.  Did the track workout fine.  Pushed it, but didn't kill myself.  Ironically, Jeff asked me at track if i took in any fluids, or was just winging it?  I said I drank a lot during the day, and could hit the water fountain if necessary. I got talking on the way out, and forgot to grab some water. I ran back to work to get the car so I could drop it off at Bridgestone for service tomorrow. Then, I "ran" home. I knew I was in trouble right from the first couple hundred yards. I made it home, but barely. I was cramping, and barely moving over the last mile.  Got in, sucked down a couple Gatorades, adn went to download my Garmin when my hammy's cramped up like crazy. It was so bad I was squirming around on he ground practically bawling.  Every muscle I tried to use to get back up on my feet would then cramp in turn, so I was a quivering, cramping pile on he carpet for about 15 minutes. The worst cramps I've had as an adult.  (Used to get them a lot in HS - before they had invented Gatorade and sports drinks) I typing this sitting on the edge of the futon b/c I don't dare sit back in the computer chair. I need to be able to jump up and stretch at a moments notice!  (Going to sleep well tonight) So lesson learned, and a couple questions. Can this be avoided with just water, or do I need to bring electrolytes with me whenever I have a longer day?  And, what's the easiest way to solve the cramping in mid-cramp?