hi, if not already identified by somebody else. you will not be factoring your breakfast into the calculations. try eating at least double portion of cereal washed down with a sugary drink.
try this on your last few long runs so that you get used to the bloating. N.B. eat 4 hours before ko. that will count for most of your crabs and then you merely top up after that. e.g. a sport drink one hour before ko, and gels/jelly babies every 45 minutes into your run.
hope this helps
I did this race three years ago and it turned out to be the
start of a purple patch for me. It’s a
good, fairly local race on an undulating route.
Since 2014, they have changed the course to replace a brutal uphill
section followed by a bit of downhill with a long gradual incline. I figured this would help me as I am weak on
hills. I was also encouraged by my very
comfortable long run last Sunday.
However, I have been strangely struggling for pace in all my runs since
so wasn’t at all sure how today would turn out.
I managed to time my arrival to coincide with a massive
queue to collect numbers then bumped into my former next door neighbours, who I
hadn’t seen for several years, so was obliged to stop for a chat. This resulted in a curtailed warm up of only
12 minutes, which still felt sluggish. As
we lined up, I told myself you can never tell your form until you are into the
race. Anyway, after a comical false
start, we were away. A short downhill
section as we spread ourselves out, followed by a fairly steep uphill for about
800m. I wasn’t enjoying this, especially
as I found myself behind someone wearing an anorak!
The first kilometre came up in a disappointing 4:45 but at
least that hill was now behind me.
Unfortunately, as we rounded a bend, we were suddenly running into quite
a stiff breeze. Happily, Anorak found this even tougher than me so I managed to
pass him. Shortly afterwards, we turned
out of the wind and I was able to settle into a decent rhythm. 4:33 for km
number 2. I started to pass people
fairly regularly and up ahead I could see a Wigan Phoenix runner who had beaten
me on the eight occasions we had raced.
Over the next couple of kilometres he came back to me and I passed him
somewhere in the fifth kilometre. 4:30,
4:28 and 4:29 for 3rd, 4th and 5th kms.
Up ahead, I could now make out the Lostock AC vest and
familiar broad shoulders of my old nemesis, Brian. He’d beaten me by just 4 seconds here three
years ago and has a 5-0 record against me.
I maintained my pace and by the time we reached 6k and turned uphill, he
was just 5 to 10m ahead. 4:30 for km
6. It was a case of digging in and
staying close to him as we gradually gained height for the next two km. Only 4:48 and 4:49 for 7th and 8th
kms but I was still with him. Once we
crested the hill, I started to push and within a few hundred metres I overtook
him then kept pushing. 4:20 for 9th
km – well it was downhill! Just got to maintain it now and helpfully I got
involved in a bit of a battle with another runner. I passed him but that seemed to wake him up
and he came back past me very soon afterwards.
He was too strong for me but trying to keep up meant that I averaged
4:02 pace for the last 660m.
So I finished in a pleasingly palindromic time of 43:34. Equally pleasing was to finally record
victories over two local rivals. Brian
finished on 43:49 and the Wigan guy, who was clearly off form, on 45:25. Disappointingly, I was only 4th V60
and nowhere near a prize. 1st V60 ran
37:34 and 3rd ran 41:01.
There was even a V65 with 42:15. Surprisingly
then, Brian was second V55. Most
importantly, my time was 1:18 faster than 2014 and suggests a sub-45 10k could happen
this year on a flat course. Now where
can I find one of those?