from 5k to 24 hours

Apologies for not posting for a while but I've been a bit busy recently ... and Fay was ill at the start of last week which didn't help (but she seems OK now though).

Yesterday I ran in my first open race of the year.  It was only a local 5k but it was good for speedwork and after running to and from the venue provided another 20 miles or so (32 km) to my weekly total of over 90 (145 km).  I was very pleased to complete the three lap 5k in 9th position with a time of  19:58, especially as the 373 other runners caused a bit of blockage on the second and third laps.

Also pleased with that run because on 28 May last year I did the same race (and also ran to the start) with a time of 20:59 ... so that's an improvement of over a minute in twelve months which bodes well for the ULTRArace 100 which is less than 6 weeks away now.

I've also been experimenting with flapjack.  I've been using homemade flapjack to fuel my long runs for a few months now.  Recently I had a thought that perhaps I could fortify it with added electrolytes and/or extra vitamins and minerals, especially for long ultra races where electrolytes are very important.

Well, I made a batch yesterday afternoon and to the 1000g flapjack mixture I added 16g salt and also some extra B vitamins, vitamin C, iron, zinc, selenium, calcium and magnesium.  I added the quantities needed for my next ultra race after taking into account all the other stuff I plan to eat and drink.  I've had a small piece of the finished product to see if it is palatable ... and it's not too bad (very slightly salty) but I'll have more of an idea about whether it may be suitable after Tuesday's long run when it gets it's first road test.  More details later.

I'll have to get myself a digital camera.

On Friday Fay managed to find some coffee from Thailand.  I've never actually come across any Thailand coffee for sale so that was a big surprise - it's quite good too if a little mild for my taste.

And it's Keir's 18th birthday at the end of this month so that's something he's looking forward too.  Today we booked his accommodation in Belfast for when he starts university there in September.  Yes, I know he hasn't even taken his A levels yet but apparently they want accommodation to be booked first - and a £300 bond paid too !!!

This weekend has also seen the annual Basel 24 hr race in Switzerland in which several UK athletes were attempting to get World Championship qualifying distances before the end of May.  I'm not sure of any distances or results other than John Pares finished first.  Congratulations to him ... it's practically a home town race for John though   :)