Given the type of running you do I'd say your 40 to 60 rule is probably ok, but I don't really know..
Just did 21 miles in 2 hours 47 minutes which is dead on my marathon target time, so really pleased! Schedule said 19 but I felt fresh this morning and was still good at 18.5 miles so took the slightly longer loop back to my inlaws.
Weirdly didn't hit the wall at all today, annoyingly did two things fundamentally different today so it will take more investigation to find out why; used nakd bars instead of gels, and had a big pasta dinner last night.
Sure they both helped, but thought the lack of caffeine would affect me negatively but I don't think it did.
Given the type of running you do I'd say your 40 to 60 rule is probably ok, but I don't really know..
Just did 21 miles in 2 hours 47 minutes which is dead on my marathon target time, so really pleased! Schedule said 19 but I felt fresh this morning and was still good at 18.5 miles so took the slightly longer loop back to my inlaws.
Weirdly didn't hit the wall at all today, annoyingly did two things fundamentally different today so it will take more investigation to find out why; used nakd bars instead of gels, and had a big pasta dinner last night.
Sure they both helped, but thought the lack of caffeine would affect me negatively but I don't think it did.