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Gul Darr said:
I'm thinking that it's time to retire the shoes from today's run which have now done 1001 miles; let's just say that they're not got in wet weather!
Nicko - 3.20 was idiotic! A 16 year old ran 16.14 so I think we all got caught up going at his pace for the first few 100m. I'm off on holiday for 5 days on Thursday then will give it another crack on the 8th. Will pace more sensibly this time! Hopefully at least one of us if not all get into Berlin.
Gul/Badbark - That's incredible mileage in those shoes! I have 3 pairs in rotation and have just brought a pair of Nike Pegasus 35s for a 4th. My two pairs of Ultraboosts are on 550 miles and are still going strong. They look almost new to be fair!
Yes, what happened the to trusted negative split approach, Stevie? Enjoy your holiday.
Another decent run, Gul. You are made of stronger stuff than me to run like this so soon after a mara and in well used footwear.
I hope I am not made to wait for my outcome until the back end of the response period as I was last year. I am not very patient with these things.
5 at recovery this morning, spin this evening.
DT - That's why I am so annoyed with myself, every other race this year I have paced to plan. At least I should have learned my lesson for next time.
Im on 1470 so I will clear 1500 miles for the year and possibly get to 1600. I've already ran over 1000 miles more then I did last year and probably more mileage then my previous lifetime total!
Gul – It’s funny you
mentioned your caffeine intake as I thought it played a part too. I don’t think
it’s the fact you deplete beforehand, but taking 3 cups of coffee 3 hours
before a race isn’t ideal. You can’t possibly know how much you’ve taken and
the effects of caffeine peak after 1 hour. So you were already on the way down
before the race started.
I’ve experimented with
caffeine and this is what works perfectly for me - I take a cup of coffee about
3 hours before the race to help with toilet necessities and get some caffeine
in the blood. About an hour before the race I take a 200mg caffeine tablet. I’m
buzzing nicely on the start line. Then at about half way I take another 100mg
of caffeine. This ensures I’m feeling the peak effects over the later miles.
Afterwards I’m still a
bit hyper for a few hours but I’ve had no other adverse effects. You should
experience with dosages to find the sweet spot for yourself. You can buy 200mg caffeine
tablets very cheaply from ‘My Protein’ or ‘Bulk Powders’ online. I break them in half for the 100mg dosage and store in tiny sealable bags.
I’m also a firm
believer that you should never try anything unpractised before a race. Your preparation
for the marathon should be close to what you did before your best training
session. Tapering, carbo loading etc are all overrated in my opinion.
I don't complicate things with caffeine. I just go about my tea drinking as normal building up to a race and have a cuppa with my toast and jam on race day.
Talking of hosing it down I went out over lunch for 8 x 3 minutes at 10k-5k pace off 90 seconds For some reason on paper this looked a fairly tame session. I went to the race course as I usually do, which is on the river and completely exposed. Soaked through and freezing cold was the outcome but the session was nailed which is good. Had my hr in the last 4 reps up into the high 170's so pushing race effort which was good.
Plus one for the caffeine gels - but more to avoid withdrawal symptoms given only a single cup at breakfast rather than any expected performance boost.
I'm also not convinced of any performance boost from the caffeine withdrawal/boost strategy Gul - I would just focus on getting a decent breakfast and taking on carbs during the race.
Still building the mileage here, so 8 miles this evening on the treadmill. Hopefully out on the road tomorrow afternoon for 10+ miles.