Goal race #1 of the year is 3 short weeks away. The Pacific Rim 24 Hour run begins on March 21st at 9 a.m., I believe, and ends on March 22nd at 9 a.m. The race takes place at Lake Sacajawea in Longview, Washington. The course consists of a 1 mile loop around the lake on mostly gravel/dirt trail. It has a few slight inclines that later become monster hills as the time on feet increases.
My strategy will be as follows;
-Run 2 miles around 9 minute pace and then walk for 2 minutes
-Take a GU every 2 miles for as long as my stomach will hold out
-Drink 20 oz. of water per hour
-Take 1 salt caplet per hour
-Drink an ensure every 2 hours
-Switch to solid food as the day and night progresses
-Drink some Starbucks Doubleshots in the evening to help with sleepiness
-Stay out of the trailer unless it is pouring down rain and I need to change clothes
-Keep moving the entire 24 hours
Here's my mileage plan broken out in 4 hour increments
-1st 4 hours = 24 miles (10 min. pace)
-2nd 4 hours = 22 miles (10:55 pace)
-3rd 4 hours = 20 miles (12 min. pace)
-4th 4 hours = 18 miles (13:20 pace)
-5th 4 hours = 16 miles (15 min. pace)
-6th 4 hours = 14 miles (17:09 pace)
Total Miles = 114
So there it is! I'll be happy with over 100 miles, but I think I am capable of more miles than that. My plan is reasonable, I have trained hard, I have run smart the past couple months and now I need to execute what I have practiced. Simple!
"I cannot have survival as my only goal. That would be too boring. My goal is to come back in my best running form. It is good for me to have that goal; it will help me."Ludmila Engquist
Sunday, March 01, 2009
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25 comments:
That sounds like a reasonable and very accomplish-able plan. I wish you the best!
Good luck! It's not too far away now!!
Don't think I can hang out with you then... but I'll see you circling!
wow, great plan! I can't imagine tackling something like that right now...hopefully someday!
That is a detailed plan. It looks good, and it looks do-able. I, on the other hand, will be winging it!
Rob, good luck with everything, great plan. I'm sending good vibes your way.
They say to plan your work and work your plan. Hope all goes according to schedule Rob.
Good luck Rob - that sounds like a do-able plan, except for staying out of the trailer. That part will be challenging! You can do it! ;) Thanks again for the good company today!
Love your plan! I can just hear you saying... "I love it when a plan comes together."
Rob, Godspeed on the event. I have volunteered for a couple of 24 hour runs and frankly I don't know how they do it. The boredom would finish me off quicker than an unprepared runner for a 100-miler. Your plan seems sane and doable. I know you have a plan longer than 114, I know myself and other runner/bloggers. All I can say is that I hope you get it, that and more, more than you thought.
Sound reasonable, I wish you the best of luck. Nice that the course is gravel and dirt, most of the hour events in Germany are run on asphalt, the main reason I haven't tried one (yet).
You're going to take a GU every 2 miles? Wow, I have to say I wouldn't even dream of taking them that often, but then I don't know much about running those distances.
Here's to everything going according to plan, Rob!
Wow! what a plan! Good Luck! I don't think I could to eat a gu every two miles for long.
I've done one 24-hour and crewed two of them. That plan seems very reasonable to me. Good luck with it.
I'm kinda with the people who can't imagine taking a gel every two miles. I think I'll nurse a bottle of gel along the way. See how that goes. I think I'll try your ensure too. I need to start trying all these extra super long distance fueling methods! :)
Jenny
The Starbucks Doubleshot strategy is the best one I've ever heard! Good luck with the goals, Rob.
Good luck with that, looks like some serious planning and thought has gone into it!
Good luck with it. And have fun!
Very specific and measureable goals. You must be a teacher. ;) I wish you the best! You're going to kick some butt on this one.
I like your plan too. Let's hope the Starbucks double shot comes sometime before you reach a bank of port-a-lets ... just in case.
I like your strategy even if I am not an expert of ultra. All the best!
57 gu's! (did I compute that right?)That freaks me out more than the 114 miles. Have a great day and night out there.
Good luck! Sounds like a solid plan Rob!
Looking forward to it! Good luck.
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