flapjack and racing

That flapjack ... well, it wasn't unpleasant and it was very slightly salty.  No problems at all on a 24.5 mile run (39.5 km) through Airedale and Wharfedale.  In fact I don't envisage any problems for a long ultra too and it seems to me to be a convenient way of taking on board the necessary electrolytes.

I found the basic recipe on the BBC website to which I suppose you could add almost anything you would want.

Anyway that trial happened on Tuesday morning and later that same day I took part in race two of the Harrogate District Summer Race League -  a fantastic series of six races between early May and late July.  This race was in Thirsk over a course described as 'a little under 10k'.  Last year I ran that in 37:28 but wasn't expecting to get too close to that time this year because of the morning's long run.

So my 37:01 came as a complete shock.  I started conservatively and seemed to get progressively faster with each passing mile.  Although in reality I guess that everyone else was slowing down at a far greater rate than me.  Still, I've got to be happy with Tuesday's training:  over 24 miles in the morning, 9.5 km (?) in 37 mins in the evening.

This morning I went for a run in the rain again and felt myself perversely enjoying it.  Perhaps I'm getting used to it ... or perhaps it's a different type of rain.

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   :)

Just secured sponsorship from the UK distributor of Shotz nutrition. They have agreed to provide electrolyte tablets, energy gels and energy bars.

I have been using Shotz electrolyte tablets for the past couple of years now and they are very good at providing all my electrolyte needs for a 24 hr race (or even a 45 hour race recently !!!)

Check out the product here or here

bad weekend

Looks like John Pares had a bad run in Basel. I don't think he'll be happy with 133k. Ramona would, I think, be pleased with her 162k. Les Hill I think will be disappointed with 180k but where was Jim Rogers ...

My bad weekend has resulted in me having to take some drastic action to restore my sanity. More details another time.

The reasons for Sharon's bad run in Bergamo appear to have been of a medical/nutritional nature ... too much sodium.  Electrolyte imbalances over a long period of time when exercising can cause major problems.