SWIM 750y in 20 mins
Run benchmarks: 25 miles in 4:53, 26.2 in 5:03
Laps in 5 mile intervals:
#1 56:30 time, 11:17 m/m, and 138 bpm
#2 1:05, 13:01, and 131
#3 51:44, 10:20, 137
#4 1:00, 12:06, 146
#5 59:24, 11:52, 146
and the final two miles 11:03 pace and 148 bpm
Well cross Lost Valley off the list! And I've decided to alter the challenge a little--instead of running 26.2+ in all the trails, I'll run both 26.2+ and 50K! That makes the list longer :)
This run was a PR run all around. TH was with me for the first loop of just under 13 miles. We followed the SHITR course and used the same turns that TV I used a few weeks ago on this trail (which might be the same as the SHITR) but I have to admit that I don't really understand the trail system there yet. There's a short loop I don't know, and a cemetary I only see sometimes. I'll try to figure it out.
The first loop went fast. TH and I had a lot to catch up on! So talkety-talk we went, gossiping and the usual. I miss this, she's so steady and honest, but I think sometimes I fail to look out for her like she does for me! Something else to figure out. We ended the loop at 12.8 miles nad 2:32.
I knew I was on for a PR pace, the question was whether I could hang onto it without her keeping me in line. The MT will be a solo run without her, so this was a good test.
I had done the mental math and knew that if I kept a slightly faster pace I could get under 5 hours. That was a goal only recently dreamed up after the last few weekends of 5 mph trail running. Just like finishing a 20-miler is a benchmark for marathon training, this seemed like a good benchmark for my 50M training.
It helped that the day was almost overcast and in the mid 70's. Overcast or not, the trees provided great shade for most all of the loop. The only sun was on the connector roads and some dappling through the trees. This dappling sun became more of a problem in the 2nd loop--it made for some difficulty in discerning rock or root from sun on the trail. It made for some hard trips, but luckily no falls.
I used my usual rule of 3 trips then stop to re-evaluate. But I was doing great on nutrition and hydration, the Camelbak was draining fast and q45mins I'd eat. I don't think I needed more, so what did I need for those last 5 miles of trail (miles 20-25) in which I started to fumble and lose track of the time and distance. For example, I knew there was this left turn I enjoyed for it's wide turn and nice overlook view. I'd go through it, enjoy it, then a few tenths later--go through it again, and wonder...? what??? [I looked at the trail map and found 5-7 switchbacks on the trail that, any of which could be that left turn...]. I kept waiting to pop up on the road, but no it was another turn, another turn, another....time and distance was going bad for me. I kept wondering, when did I run this with TH? I don't remember this turn, or this turn, or this one...where is the road?!?
Finally, on the road. Up to this point I was barely walking, maybe only a few seconds at a time to eat or drink, otherwise I was booking along. Even when I walked I didn't want to walk, I wanted to GO. But when I got up onto the road, I had to walk a bit. The transition from trail to road seemed harsh. From shade to sun. From measured steps to a steady (but rocky) stride. From having to watch every bit of trail to only needing a brief look. So I took a moment before going on.
But soon enough I settled back into it, and wondered why I was so anxious to get off the trail up to this rocky graveled road? Sure I was starting to struggle with the rocks, lots of foot pivots and stabs through the soles, but this was constant unavoidable rocks. My knees seemed to struggle with this the most, but after awhile it was my HEAD that struggled, so I needed to GET OVER IT.
When I came up to the connector road that took me to the Hamburg, I took one look at that rocky hill and knew I'd be walking. It was 24.6 miles and 4:49-ish in time. I knew I'd make it under 5 hrs, but I still didn't want to walk!
The last few miles were tough. Back on the Hamburg Trail my energy was starting to wane, but I was focused on the goal. 26.2 came and went, and I extended the goal to 27 miles, no matter if it took walking or crawling. I went around the Mound and watched every 1/10th go by. By the end, I was walking a tenth, jogging a tenth, walking, jogging. Then DONE.
Wow, great day, but I still can't maintain this pace for 50M! True, race week is 2.5 months away and I'll be rested for that day. This was not race day! So I'm still excited about the potential for a sub 12? sub 11? ??
Can't believe I swam afterwards. If you want to call it "swimming". I had the 100y stare (appropriate for the 100y intervals I was trying to do). I hung on the wall a lot it seemed, and used the pull buoy to keep from kicking and to discourage pushing off the wall. The soles of my feet hurt! This was a mental push mostly, I really wasn't thinking about improving my swim today.
Got home and didn't eat much. I mostly drank water. This was surprisingly good! Usually I eat and get a little sick feeling. Keep this in mind, all I did was wait until dinner. Between being hydrated and rested, my stomach settled after the run, it all worked great.
It helped that the day was almost overcast and in the mid 70's. Overcast or not, the trees provided great shade for most all of the loop. The only sun was on the connector roads and some dappling through the trees. This dappling sun became more of a problem in the 2nd loop--it made for some difficulty in discerning rock or root from sun on the trail. It made for some hard trips, but luckily no falls.
I used my usual rule of 3 trips then stop to re-evaluate. But I was doing great on nutrition and hydration, the Camelbak was draining fast and q45mins I'd eat. I don't think I needed more, so what did I need for those last 5 miles of trail (miles 20-25) in which I started to fumble and lose track of the time and distance. For example, I knew there was this left turn I enjoyed for it's wide turn and nice overlook view. I'd go through it, enjoy it, then a few tenths later--go through it again, and wonder...? what??? [I looked at the trail map and found 5-7 switchbacks on the trail that, any of which could be that left turn...]. I kept waiting to pop up on the road, but no it was another turn, another turn, another....time and distance was going bad for me. I kept wondering, when did I run this with TH? I don't remember this turn, or this turn, or this one...where is the road?!?
Finally, on the road. Up to this point I was barely walking, maybe only a few seconds at a time to eat or drink, otherwise I was booking along. Even when I walked I didn't want to walk, I wanted to GO. But when I got up onto the road, I had to walk a bit. The transition from trail to road seemed harsh. From shade to sun. From measured steps to a steady (but rocky) stride. From having to watch every bit of trail to only needing a brief look. So I took a moment before going on.
But soon enough I settled back into it, and wondered why I was so anxious to get off the trail up to this rocky graveled road? Sure I was starting to struggle with the rocks, lots of foot pivots and stabs through the soles, but this was constant unavoidable rocks. My knees seemed to struggle with this the most, but after awhile it was my HEAD that struggled, so I needed to GET OVER IT.
When I came up to the connector road that took me to the Hamburg, I took one look at that rocky hill and knew I'd be walking. It was 24.6 miles and 4:49-ish in time. I knew I'd make it under 5 hrs, but I still didn't want to walk!
The last few miles were tough. Back on the Hamburg Trail my energy was starting to wane, but I was focused on the goal. 26.2 came and went, and I extended the goal to 27 miles, no matter if it took walking or crawling. I went around the Mound and watched every 1/10th go by. By the end, I was walking a tenth, jogging a tenth, walking, jogging. Then DONE.
Wow, great day, but I still can't maintain this pace for 50M! True, race week is 2.5 months away and I'll be rested for that day. This was not race day! So I'm still excited about the potential for a sub 12? sub 11? ??
Can't believe I swam afterwards. If you want to call it "swimming". I had the 100y stare (appropriate for the 100y intervals I was trying to do). I hung on the wall a lot it seemed, and used the pull buoy to keep from kicking and to discourage pushing off the wall. The soles of my feet hurt! This was a mental push mostly, I really wasn't thinking about improving my swim today.
Got home and didn't eat much. I mostly drank water. This was surprisingly good! Usually I eat and get a little sick feeling. Keep this in mind, all I did was wait until dinner. Between being hydrated and rested, my stomach settled after the run, it all worked great.
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