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With just 19 weeks to go until the Barcelona IM, it’s probably time to get into the pool, buy a proper road bike and start getting out of my comfort zone. It’s a river swim 750m, 20K bike then 5K run. Tom’s parents have a pool in their garden which I took full advantage of, although we think it’s only about 13 yards so it meant a lot of laps. I know I’m going to enjoy the swimming, and I’m also prioritising strength, scheduling two gym sessions per week.
However, by sticking to normal/light meals and eating a little more regularly – increasing your intake of low-medium glycemic carbohydrates (sweet potato, quinoa, white potatoes, white rice). Gradually increasing your carb intake by 8-10g per kg/body weight per day for 2-3 days pre-race, in the form of snacks, smoothies, sports drinks, should leave you feeling full but not stuffed. Did you know that carb loading can, on average, add 2kg body weight to a runner because of the extra water stored in the body for every gram of glycogen stored? I typically use wholewheat pasta at home for increased fibre and protein content, but pre-long run or pre-race I always choose white, simple starch pasta.
The first water station was supposed to be at mile 3, but it wasn’t until a nearly mile 4. The rain had stopped around mile 6, and although I wasn’t feeling the promised tailwind, I also didn’t think it was gusting too strongly. At mile 10 I saw my friend Sarah on the course (her husband went on to come 5th in the race, running a 2.33! ), she ran alongside me for a second, wishing me luck. (she’d stayed up to track me pretty much all night because she’s an awesome friend) and was reassured when she told me that the winds were as strong as they were, and that the research says that you lose 12 seconds per mile when running 6min mile pace in 10mph winds, and this increases exponentially.
Typically I take a gel every 5 miles, however I take gels that need water, so am now going to take 3/4 of a gel every 3 miles. But also takes the pressure off slightly, knowing that I don’t have people worrying at home about the finish time, where I am on the course or if I’m on pace. That’s what I’m going to the start line going for, knowing that it’s going to be hard, that it’s going to hurt, and that it’s going to be a fight from start to finish. But I also know that a lot can happen in 26.2 miles, and I don’t want to miss sub 3.30 and think that it was a waste if I don’t get my BQ.