Run > Race

13th out of 1154 finishers
1st in category M45
mile markers were definitely in the wrong places.

HR 162 163 163 161 163 162 164 162 160 160 164 168

complete rest since Tuesday as had a cold. Sleeping in day.
Friday physio re back and student leg massage for about an hour - walked over hill Fri and Sat nothing else except a bit of mobilisation

Avoid fructose

Ate more carbs for a couple of days - not too much the day before. Used 2 tsp psyllium husk Sat morning and then avoided fibre. HAd 2-3 g beta alanine for few days leading up plus probably loaded with beta alanine. Some taurine Sat as well.

Race day 6am one pint water.
6:15 bowl porridge made with water
7:15 left home 8:10ish arrived at New Milton
8:15 drank can diet kick and 2 thermotabs
8:55-9:00 drank 500ml water with 1g Beta alanine, 2tbsp dextrose, 2 tbsp maltodextrin, 5g EAA, half cap elete.
9:15 race start.

During run stopped for one cup water every station except last - 3, 5, 8, 10 ( not 11). Used gel sachet only a little in last 5 miles one squirt before water stations 8 and 10 (2scoops dextrose and half cap elete in whole thing) Rest after finish with 500ml water.

after 500ml water 15g EAA, 2 scoops maltodextrin, 1 scoop dextrose and half cap elete. plus another 500ml water half hour later.

journey home clif bar and water.

Home banana and tablespoon peanut butter
bath

banana, spinach, ribose, pea protein, rice protein, stevia, maca smoothie.

quinoa with some potassium salt, soy sauce and green salad.

Veg lasagne