Another week done, nothing much to report -- no news is good news. A 12.4 miler in the bag last night at 3:59 marathon pace -- quite hard going, and leaving me with a few aches and pains today, but ultimately very gratifying.
Thoughts during the longs runs are turning to race-day matters -- in-race carb replacement, and pacing. According to
this old article, I need 30-60g of carb per hour. I seem to remember that last time, I planned for one 25g gel every half hour, which would mean 50g an hour.
On Friday morning I picked up some jelly babies in Sainsburys, intending to try them out on my long run. Unfortunately, most of the packet was gone by Saturday night... :o They're 5g of carb each, so about 10 per hour, 40 in total... might have to see if I can get hold of a pink bum bag.
Pace... beating 4 hours is pretty important, as there's a couple of hundred quid riding on it now. Constant pace? Carefully timed routine marked out on a wrist band? (I'm thinking 3 miles @ 9mm, then crank it up to near 10K pace, winding down each mile and finishing at 10mm.) Follow a RW pacer, perhaps? Do they run at steady pace, or allow for some slow-down? Any recommendations from the floor?
Feb 09 - A Hazy Shade of Winter
