Only eleven training days left before I go into 'tapering mode' for the three weeks before the 24 hr race in Perth. Of those eleven days, the last seven (ie all next week - Sunday to Saturday) will be crash training. Regular readers will know that I've used a seven day crash training period twice in the past with very good results, the first time was just before the Tooting Bec 24 hr race in 2008 and the second time was in the lead up to last year's Commonwealth Championships.
This is what I've got planned ... very hard work: 160+ miles of running, seven cycle rides of about 50 mins each, strength and conditioning exercises every day, stretching every day ... and lots of sleep !!! The running includes two speed sessions, a 9 mile tempo run and a 5k race on the last morning. Something to look forward to then.
I'll try find the time every day to briefly post with details of what I've done and how I'm feeling, etc.
In the meantime I've got a 25 mile run tomorrow and a 25 mile fartlek on Thursday morning leaving home at about 7.30am. Probably run along the canal between Apperley Bridge and Kirkstall (or vice versa) for the second one. See you there perhaps ...
Also, at the moment I'm putting together a hydration and nutrition plan for the race. Hydration is partly based on the temperature of course and it appears that in Perth (Scotland) in early September the temperature ranges from about 20.6 C (69.1 F) to about 11.7 C (53.1 F) on average.
In my last few 24 hr races I've been experimenting with caffeine, usually not having any in the three weeks before a race. However, I'm not convinced that caffeine during the race has been beneficial so I may well try my normal caffeine intake right up to the race itself. If anyone out there knows of any articles relating to caffeine and ultra distance races please let me know - I'm always interested in ultra running research. Leave a comment or email me using the address on this page.
Showing posts with label caffeine. Show all posts
Showing posts with label caffeine. Show all posts
Tuesday, 3 August 2010
Tuesday, 18 May 2010
initial thoughts and questions
At least eleven national records from the 229 competitors shows what a high quality field it was. Generally, 100 miles is seen as a good performance and at Tooting Bec the organisers try to have 25% above that distance, in Brive it was over 75%.
Eight runners over 250k, 43 over 225k, 100 over 200k.
Twenty one runners over 150 miles, 98 over 125 miles, 173 over 100 miles.
A true World Championship.
For my part there are a few questions:
- the temperature was consistently about 9 degrees Celsius (16 degrees F) below average. Did my heat training therefore have an adverse affect on my performance ?
- my plan was to start at about 7:45 per mile and gradually slow down to about 9:45 per mile at the end. Would I have done better if those figures had been 8:00 and 9:30 ?
- did I take my caffeine tablets at the most appropriate times, would they be better used when I feel a bad patch coming on ?
- cramp, why ?
Other thoughts/memories:
- the American woman, Amy Palmiero-Winters ran with a prosthetic leg but every few hours had to have the dressing on her stump changed. She ran very close to 200km. My hero for the race.
- Jim Rogers had been drinking beetroot juice for a week before the race. He ran a very good pb.
- my hydration plan worked exceptionally well.
- six portaloos for over 200 runners wasn't enough.
- the meals provided by the organisers before and after the race were excellent.
- the crowd support was absolutely amazing. Hundreds of people lining the course, especially near the feed stations, made for a very special atmosphere.
I feel much more myself today, not running yet though - I'll save that for Thursday. Hopefully the full race report will make an appearance in the next few days.
Monday, 7 December 2009
coffee
My love of coffee has been well documented on this blog quite a few times in the past couple of years. At the moment I'm drinking Starbuck's Christmas Blend ... and enjoying every mouthful of the spicy, sweet, dark roasted brew.
Earlier today, whilst reading the Mud Sweat & Tears website I came across a link to an article about the effects of caffeine on athletic performance. The piece originally appeared in The New York Times back in March this year but you can read it here.
It's good to know that caffeine is helping my ultra distance races although based on personal experience after my most recent three or four races I'll probably try caffeine tablets rather than a caffeine loaded drink. This is because I don't drink enough at any one time to get any significant benefit, ie 200ml drink doesn't contain enough caffeine.
My usual drink, Lucozade Sport with caffeine normally contains about 32mg caffeine per 200ml. This equates to about 0.57mg per kg of my body weight and from my research I would suggest I need about 3mg per kg body weight. Which is about 168mg caffeine or 1050ml Lucozade Sport.
It's obviously not practical to drink more than a litre all at once during an ultra race ... so caffeine tablets may be the answer.
Earlier today, whilst reading the Mud Sweat & Tears website I came across a link to an article about the effects of caffeine on athletic performance. The piece originally appeared in The New York Times back in March this year but you can read it here.
It's good to know that caffeine is helping my ultra distance races although based on personal experience after my most recent three or four races I'll probably try caffeine tablets rather than a caffeine loaded drink. This is because I don't drink enough at any one time to get any significant benefit, ie 200ml drink doesn't contain enough caffeine.
My usual drink, Lucozade Sport with caffeine normally contains about 32mg caffeine per 200ml. This equates to about 0.57mg per kg of my body weight and from my research I would suggest I need about 3mg per kg body weight. Which is about 168mg caffeine or 1050ml Lucozade Sport.
It's obviously not practical to drink more than a litre all at once during an ultra race ... so caffeine tablets may be the answer.
Friday, 27 June 2008
Nerves
Beginning to feel a bit nervous already - the race is 15 days away still ...
All the best to William Sichel who's attempting a Scottish record in Germany - he's running the Hamm 6 day race and aiming for well over 850 miles.
Been off the caffeine all week and feeling OK, no problems at all although I have a slight worry that when I take caffeine during the race I'll end up with intestinal problems. My crew and I don't think so as I only plan to take 4 x 80mg which is the equivalent of about 4 cups of coffee over the entire 24 hours.
Training this week has been light after last week's crash training. Club handicap on Tuesday (6 miles in total) and 7 miles fartlek yesterday. Also done 45 mins cycling and one session of strength exercises.
All the best to William Sichel who's attempting a Scottish record in Germany - he's running the Hamm 6 day race and aiming for well over 850 miles.
Been off the caffeine all week and feeling OK, no problems at all although I have a slight worry that when I take caffeine during the race I'll end up with intestinal problems. My crew and I don't think so as I only plan to take 4 x 80mg which is the equivalent of about 4 cups of coffee over the entire 24 hours.
Training this week has been light after last week's crash training. Club handicap on Tuesday (6 miles in total) and 7 miles fartlek yesterday. Also done 45 mins cycling and one session of strength exercises.
Monday, 14 April 2008
Two 5k races coming up
One small thing I missed off the last post which I enjoyed from reading the aforementioned race reports: apparently 'ultra' is an acronym for U Live To Run Again ... very good.
Over the weekend I decided to enter two local 5k races in May (speedwork of course). It's been a long time since I've raced such a short distance ... they are on Wednesday May 7 and Wednesday May 14 and this means that my training on the first three days of those weeks will look something like:
Mon 5 May: 18 miles at 8:15 - 8:45 per mile
Tue 6 May: 18 miles at 7:15 per mile
Wed 7 May: 9 miles including 5k race
Mon 12 May: 19 to 20 miles at 8:15 - 8:45 per mile
Tue 13 May: 19 to 20 miles at 7:15 per mile
Wed 14 May: 9.5 to 10 miles including 5k race
At the moment I appear to have slightly strained a muscle in my stomach area which is limiting the amount of sit ups I can do ... a bit of a pain but I can still do all my other training as normal.
Starting to think seriously about exactly what food and kit I need for the Hull 24 hr race. Of course I'm using previous races as a guide but trying, as always, to improve things by using the knowledge gained from making detailed notes at the time as regards what works and what doesn't.
Also, for this race I'm going to try abstaining from caffeine for three weeks before the race. Hopefully this will help when I have some immediately before and during the event itself.
One more thing ... what's all this cold weather about? I shouldn't be running in tracksters and gloves in mid April. It has been sunny today though (except when I was running ... we had hail showers at that time !!!). Hopefully, if the warmer weather starts later than usual it'll finish later than usual too.
Over the weekend I decided to enter two local 5k races in May (speedwork of course). It's been a long time since I've raced such a short distance ... they are on Wednesday May 7 and Wednesday May 14 and this means that my training on the first three days of those weeks will look something like:
Mon 5 May: 18 miles at 8:15 - 8:45 per mile
Tue 6 May: 18 miles at 7:15 per mile
Wed 7 May: 9 miles including 5k race
Mon 12 May: 19 to 20 miles at 8:15 - 8:45 per mile
Tue 13 May: 19 to 20 miles at 7:15 per mile
Wed 14 May: 9.5 to 10 miles including 5k race
At the moment I appear to have slightly strained a muscle in my stomach area which is limiting the amount of sit ups I can do ... a bit of a pain but I can still do all my other training as normal.
Starting to think seriously about exactly what food and kit I need for the Hull 24 hr race. Of course I'm using previous races as a guide but trying, as always, to improve things by using the knowledge gained from making detailed notes at the time as regards what works and what doesn't.
Also, for this race I'm going to try abstaining from caffeine for three weeks before the race. Hopefully this will help when I have some immediately before and during the event itself.
One more thing ... what's all this cold weather about? I shouldn't be running in tracksters and gloves in mid April. It has been sunny today though (except when I was running ... we had hail showers at that time !!!). Hopefully, if the warmer weather starts later than usual it'll finish later than usual too.
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