RUN 20.2 miles in 4:06 hours. Ave HR 139 bpm. Ave pace 12:11 m/m
Right off the bat I have a few conclusions from this run, before I get into the details.
1. Running along is hard, but necessary since many races are like that.
2. I'm not head adapted.
3. I have a solid 5 mph pace, but can only hold id 20-25 miles. I'm training for 50!
My SAU's were low going into this run, and threatened to drop even lower if I missed the lunch planned for afterwards. So I had to do some schedule rearranging to improve on those, and by doing so I missed out on running with TH. We got to bike together yesterday, but I was looking forward to being able to talk more today. Next week, I guess!
While driving to the park, I was debating my plans and sort of settled on a Skippo course day, maybe 3-4 loops worth. I went into the run shooting for 4 loops--a 24.6 mile run. I ended up cutting short to get to lunch, and to be honest I'm not sure I had another 5 miles in me.
The first loop was solid but not fast. It took me some time to settle into the run and find my rhythm. I wasn't watching the time or miles much, but I finished the first loop at the truck with 6.2 miles and 1:15 hours.
The second loop I ran backwards on the course, and was able to find the alternate trail TV and I ran 2 weeks ago. This added some distance, and somehow I ended up with just over 7 miles on this loop instead of 12.4. I should look at my garmin map. I was happy to hit 10 miles right at 2 hours and set the goal of keeping the 5 mph pace for the remainder of the run.
The third loop was in the "forward" direction. By this time I was hot but no different from earlier I guess. I definitely walked more in this loop, but that didn't reflect too much in the time. Now I started looking at the time and mileage more, more mind wandering, and less sure footing. I started forward thinking to the 50-miler, wondering if the 5 mph could be my race pace or not. It felt like it could be the first 15 miles, but the last 5 miles I wasn't so sure. I had the same thoughts at the Berryman trail last weekend, when the relatively fast pace I was holding dropped the last few miles as I couldn't sustain it. Something to think about--how to find my 50-miler race pace and how to improve on it between now and race day.
By the end, I could wring water out of my clothes and I was wiped. It's a good feeling!
Hydration and nutrition were solid, with fueling q45mins or as desired. I consumed a Powerbar, gel, and 2 EFS shots (only 600 calories!). Nothing hurt, no blisters, no equip malfunctions. Things are going good!
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