I'm only 10 days away from the start of the Pacific Rim 24 hour run on March 21st at 9 a.m. The training has gone well and now it's all about dialing in my race pace, resting the legs and getting plenty of sleep. All these things have been going well since the 6 hour run on Saturday. Oh yeah, I forgot to write about that.
The 6 hour run this past Saturday was all about practicing for the 24 hour run. My plan was for 36 miles using a run 2 mile walk 2 minute strategy for at least the first 4-5 hours. I ran the entire race with Steve and we managed to reach all of our goals. We ended up with 36.25 miles unofficially and I think 35 miles officially. The course was an out and back that was credited for 5 miles, but it was really more like 5.15-5.2 miles. It really doesn't matter. I think there was 3 other runners who ran farther than Steve and I no matter how long the out and back was.
A few things I discovered along the 6 hours. I'm going to need to go out a tad slower for the first 6 hours. Not much, but 35 miles is the plan. Also, most of you already knew this, but 3 gu's per hour is too many. I'll hit the wall way too fast at that pace and won't be able to maintain for the rest of the race. I'm switching to 2 per hour coupled with a 1/2 bottle of ensure every hour. That's about 300 calories.
Other than that I feel great. I'm confident and I have the training to back things up. I'm off to rest...
Happy Running!
Wednesday, March 11, 2009
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14 comments:
Seriously enjoy the rest time before the big 24 hour run, rest those legs up, timed ultra's come down to pure strategy which shows you’re right on the money for a great performance out there. I'll be following!
I ended up with way more rest than I planned. Oh, well. I'm looking forward to Pac Rim. Hopefully, I'll be sleeping away part of the night while you're racking up miles. Or, maybe not...
The gu thing doesn't surprise me, but I'm very glad that you figured it out during a training run rather than the actual event. Well done for doing a test like that; your preparation seems to be meticulous.
Good luck on the 21st (and 22nd)!!!
Sounds like you've not only worked out some of the nutritional kinks but built up a great deal of confidence. That's what trial runs and training runs are all about. I think you're gonna rock the Rim, Rob!
That sounds like a good plan. During the 24-hour, will you eat any solid foods, or just Ensure and gels?
I agree, 3 gels per hour sounds awful. I don't even think I can even keep up the pace of 2 per hour. In my races I've done 1 per hour, a sports drink of some sort and something small from the aid station like a couple of pieces of boiled potato. Enjoy your tape for the race and looking forward to hearing about it. Godspeed.
good luck.
i think maybe you should try 3 spicy burritos/hour. no one's ever tried it. we just assume it won't work. pah. c'mon. a tube is a tube. go for it.
no?
okay. still, good luck. again.
Nice, only 10 days to go. Good luck with everything. You're going to rock.
Good luck at PR24! You and Steve looked strong out there on Sat, you'll do great!
Sounds like you've put in some solid trainign and are well-prepared!
Patience, my friend, patience. Why do you think Lisa Bliss does so well? The only thing that will knock me off your competition is getting bored. To not get bored I intend to talk your ears off on those loops I will be able to keep up, what means between 8 and 24 hrs. Please prepare the stories!!!
On a serious note, I am more with Rick. 1 gel/45min, sport drink, real food to have solids (and not sweet gu stuff to make stomach lining cranky).
Shoot for 10% slow down second half. For 114M it's 60 and 54. Break down more - 32, 29, 27, 23. Or close to it.
Oh just make your run-walk routine one that means "walk BEFORE you are tired and when you do, walk same speed. Less time sitting/changing. Entertain yourself."
I actually don't have a solid goal. If it pours, there is a chance I'll bag it. It is not my goal race, who cares. I am in it for fun:)
Now seven days to go, Rob. Good work on the plan. Stay with it.
Yeah, 2 Gu/hr seems plenty. Starting a little slower is probably more key. And harder for you, the competitor, to do :-)
Enjoy your week!!
Knowing the course was a little long should boost the confidence a little.
I like the scaled back gu schedule. But it in the final analysis it has to work for you. 6 days and counting.....
Wow its only a few more days now! At this natural food store they make these blocks of energy with nuts and fruits and stuff and then they cut them into bit sizes. I wonder if I should send some to you to try for your next long one. Let me know.
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