Never in training and that's up to 23M LSR's.
In races drinks on a 10K if it is hot but would probably wear most of it. Gels from half marathon upwards and proper food for anything taking longer than 4/5hrs
What - 6M PM
Why - Easy day
Last rest: 31/1
Last hard: nope
Lyrics: nope again
I'd be another advocate of additional miles. I mean you are literally expecting to race your weekly mileage in one go ? Build up to 50M per week and then you should breeze 3:15.
Personally I don't see any real gains until I start hitting 70-80 mpw, for one running lower mileage just doesn't shift the weight.
What : 15M AM (cut from 17) & 6M PM
Why: Building long run distance
Last hard: So long ago
120 or so. Alehouse. Lost interest towards the end of last year so backed off.
Next thing of interest is the Celtic Plate 100K at the end of March never run that far so it will be a cautious attempt (hopefully somewhere close to 8hr). Need to shift some weight first though
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