Posted: 20/11/2013 at 09:24
Jimbob - Nice report, good sounding race when the weather's not too hot. I know a few who have been down there in the last couple of years and struggled!
HR - Great club track session, with all your tropical miles you should have a great base to build your speed on.
Lev - Hope the shin sorts out soon
TT/TR/LD - Agree with LD, Noakes' recent book on hydration (a review of 30 years of accumulated data on the subject) updates the LoR advice considerably, his conclusion now is that (in line with Dids comment), it's hard to not be well hydrated in normal day to day life and that the body gets more than enough sodium in the typical modern diet. The human body is, in his words, exquisitely good at self-regulating hydration and sodium levels. You have a considerable short-term capacity to get dehydrated and not suffer any adverse effects. Hence why the most dehydrated runners in long endurance events (by % body weigh lost) are commonly at the front...It is probably a good idea to make sure you have the key electrolytes in your diet pre-race (potassium etc..) and then just drinking to thirst, not point in filling up and then needing to off load the excess! TT is right about the drinking while carb loading, but I find I natural get thirsty while carb loading, so I guess my body's telling me it needs the water.
For past marathons I've had a short strong coffee (double expresso + a little extra water) and then sipped on a bottle of lucozade as I've wanted it, but stop 1 hour before the start. That gives you a chance to drain what your body doesn't need.
Interesting comments about the type of tarmac affecting how your legs get damaged. I thought it was a bit strange that I've had almost zero DOMS post Frankfurt. It will be very interesting to see how I feel after London next year (which has trashed my legs on both occasions that I've run it), I wonder if a more cushioned shoe might help offset the harder surface? I'm planning to try out the Adidas Adios Boost for VLM, which has a more spongy feel than the normal Adios' that I've favored in the past.
Been back on my bike for commuting lately and doing a few days of run commutes too. 7M easy run on Monday and then a commuting double yesterday with 7M Easy (7:21/M) and 8M of 0.5M Steady (av 6:46/M)/0.5M Fast (av5:50/M) with a mile steady to finish off, inspired by one of CWs half training runs.