100km Training Update 3 Weeks To Go

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100km Training Update 3 Weeks To Go

I feel strong enough and I have the mental strength to push through.

Now its all about the pre-race preparation.

100km Training Update

Yesterdays training was more about time on my feet, than clocking up the kilometers.

So we headed to Khao Chalak, about 2 hours south of Bangkok. For some hill climbing.

We got some good time out on the trail and the enjoyed break, from running in the city everyday.

Lessons Learnt


I’m still working on my hydration. But I have about 90% of it worked out now. “The key for me, is to start hydrating 2 days before the run”.

I drink 1 liter of water as soon as I wake up. I felt so much better doing that, I have made it an everyday thing.

What To Drink, mostly water, but I will add electrolytes to 50% of the fluid I drink. Example, yesterday I carried a 2 liter water bladder. I filled it with 2 Gatorade bottles and 1 liter of water.

For recovery I love to drink coconut water. I haven’t completed any research yet as to why. But my body soaks it up and re hydrates me faster than water alone. Quick guess would be the sugar in it?

During The Race

At the aid stations I will switch between drinking coke and whatever electrolytes they provide. Depending on my energy level.

Khao Chalak Staircase Start point
Khao Chalak Staircase Start point

Eating While Running

My coach suggested that I try to consume 150 to 250 calories per hour during the run. My gels are about 170 calories on average so 2 an hour will be fine. But I really don’t want to just rely on gels during the 100.

What To Eat, I will stay away from fiber rich foods as much as possible.

So far my snack are;

  • Sticky Rice,
  • Apples,
  • Bananas,
  • And Gels.

Further Reading

Author: Shane

Why is trail running taking over my life?

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