7 Weeks to Comrades
After 2 x 100+ mileage weeks we hit another mini cut back \ taper week before London Marathon weekend. The focus to replicate Manchester build up and nutrition loading for the race effort. The plan was to hit 5:30 – 5:35 pace for half way and then either switch to Comrades HR effort or push on for another PB attempt. Again running with comrades training partner Steve (Way) we hit 10 miles at about 56 mins and the half way point on schedule at 73 mins, after a very quick discussion we decided f*#k this and switched to Comrades effort (140 HR \ 6-6:15 m/m pace). Defiantly the correct decision as the second half felt very easy, even stopping 3/4 times to say hi to mates and a family kiss and cuddle stop, resulting in a 02:34:32 finish, legs feeling good Monday morning for 6 mile recovery jog and ready to hit my first official easy cut back week before a 3 week trip to the St Foy, in the French Alps on Friday 03rd.
Nutrition – Week 11 Summary
Zero carbohydrate diet for 3 days Monday 4g, Tuesday 14g and Wednesday 4g carbs. (Bloody meatballs on Wednesday 10g carbs, note to self ready the label better). Then loading for Thursday to Saturday with a plan to try and hit 680g carbs on Saturday as a test following 500g pre Manchester. I have decided that the increase was not beneficial and on the Saturday and Sunday didn’t feel as good as the lower load for Manchester, this was a good exercise for planning for Comrades.
Race day Nutrition
Plan was following the same strategy, however once I switched to Comrades effort I also stopped fuelling for the run, so after the 10 mile gel I took no further nutrition, also I didn’t take on any water during the run.
Sunday up at 06:00 for breakfast;
- Peanut Butter Porridge Pot by Fuel
- 1 x Warburtons Cinnamon & Raisin Bagel Thin with Almond Butter and Sliced Banana
- Coffee
06:30 – 08:00 – Pre-loading
- Pre-Load – 500ml – Maurten 320 Drink Mix
- 2 x Honey Stinger Organic Waffles – Gingersnap Waffle
Race Nutrition – Race start 09:00
15 minutes before race start
- 1 x Clif Shot Double Espresso Gel – 0 miles \ 15 mins before race start
- 2 x Maurten Gel 100‘s (5, 10 Miles)
Post Race
- Hüma Recovery Pouch – Strawberry
Weight Target 66-67kg Training – 65kg Race Weight
Weight dropped to 64.4kg after carb depletion and last weigh in on Saturday morning was 65.8kg so build-up weight was on plan.
| DATE | Weight (Kg) | Fat (%) | Muscle (%) | Water (%) |
| 22/04 | 64.7kg | 1.8 | 54.6 | 69.1 |
| 23/04 | 65.4kg | 1.9 | 56.0 | 68.6 |
| 24/04 | 65.9kg | 2.2 | 56.9 | 68.2 |
| 25/04 | 65.4kg | 1.9 | 57.3 | 68.5 |
| 26/04 | 64.4kg | 1.5 | 56.5 | 69.1 |
| 27/04 | 64.7kg | 1/7 | 55.5 | 69.0 |
| 28/04 | 65.8kg | 2.1 | 35.5 | 70.1 |
Training – Week 11 Summary
| Total Miles: 70.55 Miles | Avg Pace: 6:51 m/m | Time: 08:03:15 |
| DATE | Summary | Avg Pace | Avg HR |
| 22/04 | 7:46/m | 113 | |
| 23/04 | 7:54/m | 113 | |
| 24/04 | 7:50/m
6:52/m |
114
129 |
|
| 25/04 |
6 Mile – Final Carb Depletion Run pre Pilates 1 Hour Pilates |
7:06/m | 125 |
| 26/04 | 7:30/m | 124 | |
| 27/04 | 3 Mile – Easy / 1 mile tempo / Easy | 7:19/m
7:02/m |
126
129 |
| 28/04 | London Marathon (1:13 halfway before switching to Comrades effort) | 5:51/m | 146 |
Kit
| Make | Model | Description | Type | Current Mileage | Purchase Date |
| New Balance | 1400v6 | Red White AW18 – UK 11 | Training Road | 246 | Oct-2018 |
| New Balance | Summit Unknown | Black – UK 11 | Training Trail | 199 | Oct-2018 |
| Nike | Vaporfly 4% Flyknit | Red – UK 11 | Racing Road | 67 | Jan-2019 |
| Nike | Zoom Fly Flyknit | UK11 – Dark Grey/Black/Atmosphere Grey/Metallic Pewter | Training Road | 676 | Jan-2019 |
| Nike | Zoom Fly Flyknit | UK11 – Wolf Grey / Black-Blue Fury | Training Road | 318 | Mar-2019 |
| Nike | Zoom Fly Flyknit | UK11 – Blue Orbit/White/Photo Blue/Black | Training Road | 0 | Apr-2019 |
| Nike | Zoom Fly Flyknit | UK11 – Sequoia/Olive Flak/Light Bone/Black | Training Road | 0 | Apr-2019 |
| North Face | Ultra MT | Mountain | 83 | Mar-2017 |