I running in a race on the fourth of July (or at least I'm going to cal it that); something I've done for the past few years. I'll either run some version of "four on the 4th" (that's four miles not 4K) or some 5K race. I've run in a 10K race before and it is far too hot to run at a fast pace for 10 kilometers without serious concern for my health.
This year I'm running a 5K race. It'll be warm and muggy at race start but the course is mostly flat. Because of my five month layoff, I haven't come back to running form and racing form seems far, far off. Losing the extra 15 pounds would help because it certainly isn't muscle. It's something I'm working on and it's slowly coming off as the running muscles are beginning to restore to their previous form. But I'm going to be slow in the morning.
As part of my pre-race preparation all my clothes are laid out, the coffee maker is prepared, and my pre and post race drinks are prepared.
Part of the preparation was the continuation of the nightly enemas. Tonight's was a bit different from the last week and a half. I bought some baking soda for tonight's enema and prepared a smaller volume than usual (only 2.5 liters). After it was all prepared, I inserted the nozzle inflated it and allowed the valve to remain wide open for the entire volume. Once it was all in, I disconnected from the bag for a hold time of at least 20 minutes. I reached 20 hold minutes with little difficulty although there was the urge to expel. Since I was disconnected, I could go out on the balcony of the condo and sit by deflating the outer balloon. But after about 5 minutes of holding a warm enema in the warm and humid evening, I decided to come back in.
At 30 minutes, I added another half liter to bring the total volume up to 3.0 liters and held that for an additional 10 minutes (total hold time of 40 minutes). I could have gone longer but I need to call it a night. So, I let it all out and didn't run a rinse. I feel nicely cleaned out for the race/run with the long hold time.