Note to self for next year... Do more outdoor workouts in the weeks preceding the race. I think I relied too much on the gym equipment this year and that cost me some minutes in this 10K. The machines at the gym are good workouts, but they are not the same as real life running. I reread my posts describing my preparation for last year. I packed a lot of work into 4 weeks. My last 4 weeks this year was much the same. Next year I need to do longer runs and work a little harder if I want to do the 10K in under one hour.

As for eating in the days before the race... eat more fat and less protein & fiber. This year I was simply eating more food at the same macros. I put a lot of bulk into my system that didn't pass by race time. I was stopped up some - finally getting some relief today 2 days after the race. Just get more calories from fat next time.