Runners
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@Dmart Thankfully it is hard packed with minimal roots and rocks, but enough that you have to be mindful of foot placement.
Today’s run was where I working out the fuel situation and used gels and a strop waffle. A decent breakfast this morning (almost too much) and took a gel at 1 hour, strop waffle at 1:50, and didn’t need another. Extra’s in my vest just in case along with enough water for today’s conditions. The race has 3 aid stations so not worried about running out of liquids.
Also was working out pacing so I could gauge what I need to run to be steady in the race. 7’30”s felt good and I could easily manage my breathing and heart rate.
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@goosehd practice carb intake. Depending on intensity, adjust your carb intake. Time 2 below, you can work with 30-60g/hour, anything higher practice higher intake of 70+g/hour.
Since you will be longer than 90 mins out there on race day, I would certainly consider a carb load.
Happy to help if needed. -
I run a lot slower on trails than on roads, and eat more
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@Dmart Thank you and a question regarding carbs. I eat a lot of carbs during the week and wonder if I still need to load when my diet is too heavily focused on them. Normal week has rice, pastas, bread, oats, etc.
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@goosehd I see it a bit differently and would go more in line with research. Yes, you may not hit the wall but could you benefit, feel better and perform better? Distance to me is not necessarily a good marker. If I run a half marathon in 75 mins I may be able to run it with just the glycogen in my muscles and liver, however if I race for more than 90mins, everyone can benefit from a carb load and consuming carbs during the race.
To me it depends on intensity and duration, so being out there racing at your personal race intensity for two hours, certainly you will benefit from a carb load and fuel during the race.
As a general rule and what we see with the professional athletes we are working with is around 4-5grams of carbs per kilogram of body weight two days out and 8-12g of carbs per kilogram of body weight the day before. Front load the carbs, so you don’t have to eat too much too late.
But please don’t just carb load as prescribed without testing it. Everyone reacts differently and some may be able to absorb more or need to take less. Same goes for in race fueling. Test taking carbs at race intensity during a simulation or intense workout. -
Some triathlon pros are eating 185 grams of carbs an hour on the bike.
And the dude who just won Javelina Jundred and Leadville 100 mile ultramarathons says the only way he can do that stuff is high carb fuelling. -
About to give my Glycerin Max their first test run!
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Race day on Sunday and putting the final pieces of the puzzle together. Temps will be around 35F at the start climbing to 43F (by finish hopefully). Spent the last week trying out different combinations of running gear/clothing to figure out what will work and not. I spent one day and went to the race site to run the more technical side of the race to find that it is in worse shape than last year with more rocks, roots, and other trip hazards. Today was my last training run and felt pretty good.
Tomorrow is a rest day
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@goosehd What we all want to know is will you be running this race in a pair of UHR with some Wescos on feet?
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@GardenState Great question and sadly, I don’t think I’m ready yet. Maybe next time
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Man I just joined this forum a few days ago, but you guys have threads for everything! I hope to share some runs here...
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Have fun on Sunday @goosehd do you have a race plan and goal or going on feel? Will your family be there too or solo mission?
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@Nik The girls are going to run the 7.5k which is the same as last year. In many ways, I wish that i was joining them as family running is special and I enjoy seeing the girls improve reaching their own personal milestones. My thoughts are to return to family runs after tomorrow for future events.
As for me, I’m hoping to run 2:40 (conditions in my favour) to 3:30. I will consider it a success, as long as I finish and not come away beaten up. Thankfully 25km’s isn’t far enough to do too much damage and I feel like I’ve put in the time to avoid serious mishaps.
Also big thanks to you guys as I’ve watched my diet this past week balancing carbs and proteins. My current hydration level feels good and worked out trail nutrition as well. Plan to fuel more throughout the race to avoid the dreaded wall.
Thank you all for the words of encouragement and advice. Tomorrow should be fun.
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Congrats! That’s awesome
