" For next race - Lots more time on bewowra-type tracks partial tick - Lots more leg-strength, specifically deep step-ups, deep stairs. tick - Change double-short commute days to longer/more intense single commute days. tick - Change to a shoe with a bit more stiffness/cushioning in the sole tick
Things that worked carb loading from 3 days out and Ondrej's couscous the day before - keep taking plain gels and seemed ok. Mostly only happened after a banana. - Watered down powerade - long compression socks, and compression shorts. - anti-cramp stuff "
TrailRunning long 2:30:28 22.1 km (6:48 / km) +715m5:52 / km ahr:145 max:182 shoes: Salomon Xscream
Milsons point to manly with mounty and ondrej, taking in some mosman adventures for hill/stair reps and also grotto point for the first time. Very fun to explore a bit, and also met some stoners with beers and a boombox at a random cliff while watching some old dudes swimming in the treacherous surf naked... really felt like andy hill would have enjoyed this one.
Good way of getting more out of the manly run, and a good session.