WSFA 50k

Sunday was the first annual, or maybe the one and only, West Seattle Fat Ass 50k. The course was a double out and back through the neighborhoods in West Seattle that run "parallel" to the shore of Puget Sound. The weather was perfect and everything was smooth sailing throughout.

My plan was to practice race strategy using a 13:30-1:30 run/walk strategy and also taking a GU every 1/2 hour and salt every hour. I didn't really have a plan about pace, but tried to run easy, but not too easy. How's that for preciseness?

I started off running with Lesa and catching up on running goals etc. until it was time for my walk break. I worked on walking quickly and then continued running the same pace that I left off at. The strategy worked well except when I needed to use the restroom when it wasn't a walk break. I adjusted at that point, but was able to pretty much stick with the plan. The fueling seemed to work well also.

Most of the second half, Lesa and I ran together and worked into a routine of me walking and then catching up with her 5-7 minutes later, running with her for 6-8 minutes, taking my walk break and then repeating the process. It was a good strategy for both of us as we both slowed down the last 7-8 miles, but stayed close together. I was thinking that under 5 hours was a good goal and was able to make it in at 4:56:35. Lesa was a minute or so behind me.

I was satisfied with the race and ended up with ~60 miles for the week that included a 30 minute tempo run at 6:40 pace, some intervals mixed into another run along with a couple other easy runs. I am looking forward to the shorter long run this weekend, but am also trying to run all 7 days for the next month or so to increase the mileage a bit. This is a difficult task for me, but I am focused on doing what is needed to improve. Therefore, I have nothing more to add. I need to get outside for a run.

"Running is the classical road to self-consciousness, self-awareness and self-reliance. Independence is the outstanding characteristic of a runner. He learns the harsh reality of his physical and spiritual limitations when he runs. He learns that personal commitment, sacrifice and determination are his only means to betterment. Runners get promoted only through self-conquest." Noel Coward