Pre-race nutrition
I did the usual carbo-load regime of emphasising carbs 2 days out. I also supplemented with SiS PSP22 energy drink - sipping it through the day before. I got through 2 litres, which is about 200g of pure carbohydrate (10%). I tried to keep my evening meal light, but as it was the pasta buffet in the hotel, I'm not sure I managed. I felt full in the evening but not bloated.
At 7am on race morning I had my usual breakfast of 100g of Kelloggs Just Right, with 250ml of Soya milk, and a banana. I then sipped PSP22 on the coach to the start and in the athlete's village - consuming 600ml or 70g carbohyrate (350kCal?). I also had 2 cups of water and an SiS energy gel in the athlete's village. I consumed nothing within an hour of the start, which was at 12:30, 5 hours 30 minutes after breakfast.
Race nutrition
I decided not to drink the Gatorade, as I'd had no chance to try it before the race. Water and Gatorade were supplied at each mile and PowerGels at 17 miles. I drank water only, and used my own SiS energy gels. As the gels are isotonic then in theory any minerals lost in sweat should in part be replaced - as I've only recently started this water only approach I was concerned about the possible consequences of not replacing minerals (ie cramp), but I believe the gels avoid this. I took a gel at 3 miles, 7 miles, 11 miles, 15 miles, 19 miles and 23 miles. I had anticipated only drinking at every other 1-mile water station, but as I felt quite warm and as I could only get a small amount of water from the cups, I had a sip of water at every mile, pouring the rest on my head. Fortunately it was easy to distinguish between the green Gatorade cups and the blue water cups, so no danger of sticky coiffure!
The above approach worked well. As ever I got a very slight stitch in the opening miles but this soon went. I think despite my caution about drinking beforehand I still had a fair amount of fluid in my stomach, but once it had emptied then the stitch went. I reached the end feeling well fuelled and hydrated, although it took me a while before I was peeing again!
A tip for the ladies concerning the carrying of gels. I'd thought about using an elastic 'fuel-belt' for the gels, but have found that the easiest approach is to stuff 4 gels down your crop-top and carry a gel in each hand. I would apply some lube (Vaseline/BodyGlide) to prevent chafing - I forgot, and got mild chafing, but I don't think the gels contributed - I often get a little chafing from my top anyway.
Pace
I tried to run on heart rate. I intended to go out at 143bpm and then try to pick it up from about 16 miles, by which time the effects of cardiac drift would be lifting my heart rate anyway. I had trouble keeping my heart rate down, but felt comfortable, so gambled that 145bpm would be OK, so stuck with that.
I think on the whole I paced well. Given my overall average pace of 8:05/mile I was pleased to hit that in mile 24. I didn't get any dips in heart rate, which would indicate I was running out of steam, as has happened in previous London Marathons, so despite early concerns that I was perhaps running at too high a heart rate, I think the HR pacing worked well.
| Mile | lap time | Ave HR |
|---|---|---|
| 1 | 7:58 | 126 |
| 2 | 7:45 | 138 |
| 3 | 7:34 | 147 |
| 4 | 7:26 | 145 |
| 5 | 7:54 | 145 |
| 6 | 7:46 | 145 |
| 7 | 7:45 | 145 |
| 8 | 7:57 | 145 |
| 9 | 7:51 | 144 |
| 10 | 7:56 | 145 |
| 11 | 8:02 | 144 |
| 12 | 8:32 | 143 |
| 13 | 8:03 | 145 |
| 14 | 7:57 | 144 |
| 15 | 8:06 | 146 |
| 16 | 7:50 | 142 |
| 17 | 8:10 | 147 |
| 18 | 8:38 | 147 |
| 19 | 8:08 | 146 |
| 20 | 8:36 | 145 |
| 21 | 8:54 | 147 |
| 22 | 8:07 | 145 |
| 23 | 8:12 | 147 |
| 24 | 8:05 | 146 |
| 25 | 8:16 | 149 |
| 26 | 8:18 | 149 |
| 26.2 | 1:43 | 151 |
| Overall | 3:31:45 | 145 |
The splits up to 12 miles are slightly generous as they were automatic splits taken by my GPS which was measuring slightly short, largely because I was not taking the shortest line. My GPS then packed up (!) and the splits from then on are taken from the mile markers, hence the longer 8:32 split where I switched. You can see the effect the hills from 17 miles onwards had on my pace.
I still have some touristy photos I haven't blogged, but I suspect that might be it as far as Boston reports go. I may blog my finish line photo, but that will be a few weeks away yet.
Can I say a big thankyou to everyone who has posted their congratulations. I know I haven't replied to all of you, but it really is appreciated. Thanks folks!
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