Running long 4:00:31  41.91 km (5:44 / km) +963m 5:09 / km
shoes: Adidas Terrex Speed Ultra
Slept well. Woke up by 0515 alarm. Tired. Snoozed for extra 10 minutes. Legs felt fine.
Decided on Friday to switch my long run to Saturday because less rain forcasted for Saturday, Alessio wanted my car on Sunday and I was also being impatient about seeing whether I could hack torq gels and drink or not...
Had a bowl of porridge for breakfast. This time kept it plain - just sugar sprinkled on top. Also had glass of orange juice. On the drive down, had small coffee and sipped on still raspberry lucozade drink.
Had same issue as last week regarding not being able to navigate route whilst also having timer on. Luckily, I could remember the route and once on SDW, it is easy to navigate. Ran on a section of the route that I havent done before. I have now ran the 1st 68km of the route.
Ran easy throughout. Walked a few of the hills that were short and steep. Because of the rain this week and during the run, some of the trails were muddy and slippy. Just about coped with the adidas trainers. Legs were tired from the hill session 2 days ago and hamstrings tired earlier than usual. Left glute was niggly for 1st half and then didnt really notice it after that.
Outer side of my left ankle/foot didnt feel right at the beginning. It wasnt painful - was just aware of it compared to my right ankle. What ever I was feeling resolved pretty quickly and wasnt aware of it again.
1 x torq gel at very beginning
1 x torq gel on 20' and 40' each hour = 8 gels
3 x mini soreen loafs
approx 850ml torq energy drink
approx 400ml water - liked having plain water to sip on after having a gel/soreen
afterwards - torq protein shake and then beans on toast + jelly once I got home
No GI problems at any point - YAY!!!
Needed 3 pee's - 1 at the start, another 5' in and then another at 2hrs30'. Obviously well hydrated....
Adidas shorts - was able to store 4 gels in waist band with no issues
Merino long sleever
North Face lightweight water proof - didnt keep me completely dry (although that could have been sweat) but was warm throughout
Salomon 12litre back - comfortable, no excessive bouncing and could get to my stuff easily
Hand held 500ml flask - recently bought this from salomon (its just a flask with a simple strap to go around your hand) so could carry enough fluid to get me from start to halfway. Had no issues with holding it whilst also getting into my bag, opening gels/soreen and opening/shutting gates. Today had this with water in, but in the race I will put energy drink in it and then once empty I can stuff it in my bag - was comfortable to run with for 4 hours but think I would rather have my hands free as much as possible in the race.
Ran on the section where the bag drop will be at half-way. Not entirely sure where it will be though. Approaching it is quite a steep/fast descent and afterwards it is flat for a little while.
The rest of the route was fairly insignificant except for a section where you have to go over train lines - the barriers were down so I waited for a short time as assumed you had to wait for them to raise. That wasnt the case though. If a green light is showing, there is a pedestrian gate that you open and cross quickly. Hopefully I wont get held up with a train on race day.
Happy that I had no GI issues and now confident going into the race. Due to the weather, it wasnt a particularly enjoyable run and happy when it was over.