100km Running Nutrition plan - Based on a finish time of 8:45 -9:59

Just laying down or sitting, your energy requirements will be about 25 calories per kilo
(52 kilo athlete = 1,300 calories a day).
This is needed to keep you warm, and energy for the heart to beat, lungs, repair and recovery.

The Calories you will use during the 100k is about 9,500 calories.
You will NOT be able to consume this many even if you walked the 100k.The faster you run the more blood is required by your working muscles, heart and lungs; this causes digestion to stop. So you must consider calorie intake for the 100k plus your normal daily needs.

FLUID LOSS -This is also dependant on weather conditions.

Dehydration is your major enemy against optimum race performance.
HYPONATREMIA is a very important factor. Drinking TOO MUCH PLAIN WATER can be more dangerous than dehydration. AVOID drinking just plain water in the days before your race.
Hyponatremia is a result of salt depletion; you can overcome this and use Nuun salt tablets.
Prepare drinks bottles, one tablet per 500ml and aim to drink 250ml every other lap.

ELCETROLYTE HYDRATION
Nuun tablets can be dropped into 500ml of water, wait 2 minutes and the drink is ready. You can make them in advance. 12 tablets in a tube are enough for 12 bottles.
6 Calories per NUUN tablet and 360mg of sodium per tablet, you need them for electrolyte replacement not their calories.
They contain sodium magnesium potassium and calcium. 
For more info click on  http://www.nuun.com
Consider once every 75-90 minutes, one NUUN electrolyte tablet (available from Sweat Shop)
If it is very hot your target should be 1-2 tablets and  450 – 700ml of fluid per hour depending on the temperature on race day.
Consider pretzels etc as they are salty and will help you drink.

BEDTIME
Dehydration occurs while we sleep, so have a bottle of water by your bed race week and the night before your race. If you wake up and feel thirsty having a sip of water without getting out of bed or putting the light on should help you get back to sleep more easily.

CAFFEINE
De-fizzed coke in last 3 hours of the run.
Mental pick up. Instant energy. New taste to keep you wanting to drink and take in calories.
42 calories in 100ml of coca cola company normal brand
(139 calories in 330ml can enough to be able to run 1.3 miles)
AVOID taking in coke with gels this can make you sick!

CALORIES required to take in during your 100k is 4,800-5,270.

This is based on a good average even pace with economy.
If you start fast and have to hang on, and possibly walk, your calorie intake will be even higher than 5,270 calories.

As most people normally have difficulty taking calories during a run.
(you are not alone 76% of triathletes find it hard to eat before or during running).

Your absolute minimum needs will be 3,750 calories during 10 hours = 375 calories an hour. You can take this energy in drinks and as foods.

CARBOHYDRATE LOADING
Aim for 8-9 grams per kilo per day in the 7 days before. (416g -477g of carbs)

Remember when your body stores extra energy as carbohydrate it also holds on to extra water.
This has the effect of feeling heavy and sluggish. Spicy foods make you hold onto water for longer.

100k RACE BREAKFAST
You will need to take in up to 1,000 calories on race morning.
2:30 -3 hours before the start.
70 grams of Porridge with one or all of the following
Honey, seedless grapes, dried fruit
Pure fruit Juice with water (mix 50/50)
Banana (110 calories)
And NUTRANET ENERGY PROTEIN DRINK 325ML = 341 CALORIES.
Easy to digest. Can also be drunk during the 100k

Optional extra -Toast and honey or jam
(Wholemeal if available) if hungry.
OR
Peanut butter and jam sandwich. (Good fats from peanut butter jam for quick release sugar, carbohydrate from bread)
OR
Sports bar with 150 calories.

Banana (110 calories) 90- 60 minutes before race start

Keep sipping a carbohydrate drink up to 15 minutes before you start your 5-10 minute warm up.
Once you start running your kidneys slow down the need to go to the toilet.

RACE NUTRITION
Negative energy balance – You will not be able to consume all you need during the 100k running event.

100k running should be based on 50-58% of your estimated V02 max.
If you do not know what this is, gauge your 100k pace as easy so you feel you can keep going all day.
Running a 100k requires a steady easy pace, only in the last 10-16km should you consider picking up the pace.
You will need 60 grams of carbohydrate (4 calories from each 1 gram of carbohydrate) = 240 calories from carbs needed an hour during the 100k, the rest is from fats and sugar.
Race nutrition - see separate sheet.

RACE WEEK
IMPORTANT CONSIDERATIONS
No runs longer than 10 minutes a day in the 7 days before your 100k apart from one run of 30 minutes to keep up blood and plasma volume. Keep off your feet as much as possible.
Otherwise you will have run 80 miles during the RACE week!

My suggestion would be race week:
(3x10 minutes & 1 x 30 minutes all VERY easy a total of 4 runs race week.
 & 62 miles equals approx 70-71 miles race week) so you can see why you need to rest up 10 days before.
No hard running in last 8 days. I.e. if race day is Sunday no hard running from Friday the week before.
No training race week will help.
The less you do in the last 7 days the more energy you will have during the 100k. Put off anything you can till the week after. The more rested you are the quicker you will recover.
100k Essential Kit
3 factors Hot-Cold-Wet
Have kit for all seasons. You will be tired and not able to cope with normal changes in temperature from the distance being covered.
Run cap – Allows you to stay focused, keep the sun from your face and eyes.
Sunglasses – Clear and tinted (2 pairs) for different types of conditions.
A relaxed face helps with relaxed shoulders arms and torso.
Thin gloves – Keep your hands warm and stops them being clenched because they are cold.
Arm warmers – Allows freedom of shoulders without the bulk.
Band Aid Plasters – For any rubbing.
Vaseline- For any rubbing that occurs.
Baby Oil – Can be used on legs, helps reflect water should it rain and keep you warm.
Spare socks that already have Vaseline smeared inside them.
Spare pair of running shoes, half size bigger (your feet may expand) or different brand will use slightly different muscle groups.
T-Shirt with hole in front cut out so your number can be seen if you get cold

You will be running slower than normal so need to consider having easily available kit, easy to put on should it rain or you get cold such as a Light weight rain jacket.
Race number usually has to be on display at all times. A clear, see thru gillett or extra race numbers should be pinned on spare clothing you may need during the race.

Have a check list and tick off everything before you leave home!