Notes
Solid race and effort. Shaved 2 minutes off my London and Berlin times. My body felt good beginning to end.
I definitely lost pace in the 2nd half. So, it appears my pace was too aggressive up front. Live and learn. Also, miles 15 to 20 were a steady uphill grind, sun in the face, no shade to be had. I think that segment took some starch out of me.
My fueling worked to perfection. But, next time around, I think I'd change my last gel to gel w/ caf.
Pre-race and race fueling/routine was as follows:
- Maurten 320... 12 hrs before gun
- Wake-up... 3 hrs before gun
- Maurten 160... 2 hrs 40 min before gun (consider replacing with Maurten Solid)
- AG1... 2 hrs 5 min before gun
- Banana bread... 1 hr 45 min before gun
- Warm-up routine... at hotel, which yielded several bowel movements!!
- Heat wrap on left Achillies 1 hr before gun (forgot to take it off before the gun went off!!)
- Last potty break... 15 min before gun (felt like I had to pee in the second half, but the urge wasn't significant
- Maurten gel w/ caf and sCap just before gun
- Maurten gel at 4M, sCap 1/2 mile prior
- Maruten gel w/ caf at 8M, sCap 1/2 mile prior
- Maurten gel at 12M, sCap 1/2 mile prior
- Maruten gel w/ caf at 16M, sCap 1/2 mile prior
- Maurten gel at 20M, sCap 1/2 mile prior
- Maruten gel at 24M, sCap 1/2 mile prior... think I'd change this to gel w/ caf next time around
I took a leak not long after finishing, and my pee was clear. I was properly hydrated.
Cold Coach Soak post run.
Massage with Melissa 4 days post race.
Considerably less sore than after London and Berlin. No issue going down stairs.