Last week was a super low mileage week with just two runs... one on Thursday (8k) and one yesterday (10k). My foot seems to be 100% cured which is a good thing, so all the rest I put in has really paid off.
I maintained a sub 6 min pace in yesterdays training just to ensure that I keep most of my aerobic fitness. It did feel like there was a loss of some fitness but overall I think I will be fine on marathon day as my target pace is 7 minutes slower per 10k, compared to yesterdays pace.
Just so summarise this Sunday's race plan, I hope to run my first 30k inside 3h20min. I will be carrying a bottle of Gatorade in the first 10k in my hand to prevent stopping at the initial water stations.
I will also be carrying a small pouch with 2 powergels, a pair of socks, a packet of rehydrating salts, some analgesic cream and my sunglasses. I did carry that pouch in my GE 30K race and I found it quite manageable.
I plan to take my first Gel at the 12.5k mark, the second gel at the 25k mark and the rehydrating salts at the 32k mark. I dont know if this might be overdoing it but I would rather be safe than sorry.
This week's planned runs are just 40 minute runs today, tomorrow and Wednesday at a slightly quicker than marathon pace. This should keep my muscles warm and ready for the race. I must review the carbo loading advice from Bob Glover today.
MILO Malaysia Breakfast Day Run 2018
2 days ago