Jugula - I don't think you should run at all while you are feeling a bit rough and tired. spoil yourself with some nice food and rest and sleep until you feel back to normal. then ease yourself back into training with shorter easy runs. Not sure if you should go as far as 15 miles this weekend, maybe 10 but only if you are feeling 100%
You are still marathon fit so the aim is to get yourself back to full health and then maintain your fitness. Even if you get only one 20 miler in before Portsmouth, that will be OK. 10 to 10:30 min miles but nothing faster.
LOL at the photo, not many folk look good at 20 miles but you need to have some better photos at the next marathon!
Right pre marathon eating:- No need to eat larger quantities of food but just to switch to a higher carb diet, replacing some fats and protein with carbs. e.g. if you are having pasta with sauce, have double the normal amount of pasta but only half the usual portion of sauce. More potatoes, less meat etc. Graze throughout the day and plenty of water, you will need that to store the carbs. I would start making these adjustments to your diet gradually in the last week, but if your race is Sunday then you do need to have started increasing the carbs by Thursday at the latest. Your last meal on the Saturday, eat what you want, by choosing what you fancy you will digest it better and you should sleep better.
Race morning, try and have a reasonable breakfast, it's not always easy on race morning but if it means getting up earlier to eat then do so. Try and eat high carb but something that you know suits you and that you have eaten before a long run or a shorter race. Porridge, cereal, toast, bagels, bananas. If you think you may have problems with acid/stomach cramps then avoid fruit juices unless they are diluted with a lot of water. Take a snack with you to the start of the race so you can top up if needed.
I suffer from stomach acid and I have found that yogurt with my breakfast does help. Also a small portion (a couple of squares) of chocolate seems to 'line' my stomach, I eat that quite close to race start, although I never want to eat chocolate at that time
During the race, don't use the sports drinks unless you know they agree with you. Gels or sweets are easier on the stomach and take on in very small quantities but on a regular basis.
If you do Portsmouth at a slower pace, you will not be racing so hard and can gauge how you are feeling and respond accordingly. I think your aim at Portsmouth should be to aim at completing the distance and enjoying the day. Once you've done that then next year you can look to improve on your time.
et all - please add your comments for Jugula on pre race and race fuelling, what you do - thanks
It's great catching up on all your news and race plans, and it's made me think a bit about how I approach my training. You all seem to be rattling off marathons every weekend, every other weekend, every month.
For me, it feel like I have to make a real concerted effort to put together a training plan to do a single marathon (some 16 weeks ahead).
So, what are you lot doing that I'm not even thinking about...?
We just don't have the sense to know when to stop, and for a lot of folk the thought of going through all those week's training again is daunting and often easier just to do another event...and another
Big G - did you see the Birmingham half on telly on Sunday morning? I recorded it and watched the first half hour last night. Steve Way was interviewed at the start by Cath Merry and he was running with the elite women for the first half of the race (as far as I've watched so far). Was on channel 5 if you want to see it on catch up.
Moore - the newer course at Abingdon with those annoying little path parts may have limited the numbers they can have in their race, I can't remember there being as many as 2k but I'm not sure
Jugula - I think you have a virus so hope you're able to rest up a bit and get well.
I will post later re pre race eating, need to get ready for work now!
Big G - Tommo is a great runner and I can remember him winning Taunton marathon must have been 12 or 15 years ago and he's still running the same times. I thought he left the Trotter partly due to when he and ex split up.
You will not be banished if you decide to focus on 5k running
How did the pod appointment go?
Emmy - I don't have much contact with my Irish club as they like to use FB and I don't, only go on FB every couple of months, hate that website . That must be Collette who's celebrating this weekend in Dublin, she's the only one it could be!
Iain - 10th place is brilliant for your first 10k.
Moore - I have your email, I will reply later today
KK - Hope this tail end hurricane passes before Snowdonia on Saturday otherwise you'll be clinging on to a piece of slate somewhere