I realized that I will be traveling on Friday from 3:30am until ~6:00pm. So I moved Friday's jog to today since I had to go in to the big city anyway. I ran flat mile repeats at a few different HR's to try to get a sense of how to run on Saturday.
2 mile warm-up. Felt incredibly rested and good.
1 mile at HR 125-130 in 7:46
1 mile at HR 130-135 in 7:31
1 mile at HR 135-140 in 7:20 (1 breath every 5 steps)
I've had many people caution me to start easy on Saturday. Once I hit mile 30 I will have a much better understanding of what 'starting easy' is, right now though... no clue. All of the above miles were very easy. Anyone with 50 mile racing experience, feel free to give some advice.
My strategy so far for Saturday: Respect the distance but don't fear it.
9 comments:
Hi Tim, good luck on loosing Your 50-miles virginity. You're aerobic base seems so deep that even a deliberately fat based effort should give a relatively fast pace. I think You've got great fuel economy and You know the prize of digging in to the carbs too deep too soon. It's close to six hours of pounding the quads, any thoughts on eventual protein cravings? Looking forward to the race report, no matter the outcome. Best of luck, Claus Bech, Denmark
Thanks Claus! I always enjoy hearing from you, and as is the case today, your advice is great. I am looking at the pace and effort purely from a metabolic point. For reference- I have biked 5:07 and run 2:50 (6:30 pace) both averaging HR 160/161 in an Ironman. That was 7:57 of strong effort at HR 160. This shows strong metabolic economy for me and gives me confidence. I think the weakness I'll have on Saturday will be structural not metabolic. I would be extremely surprised if I bonked, but I think I'll have issues with my hip flexors and possibly my feet. Neither of these factors seem to me to be affected as much by pace but rather simple time on my feet. 7:30 pace is sticking in my head when I visualize the run. This would certainly be a deliberate fat burning effort.
I'll ignore the protein craving this time. I plan on fluid calories only with no protein. I had great luck with protein on the bike but it was much easier to digest with the lower HR/ intensity. For Leadville though, (liquid) protein will certainly be used and practiced.
Cheers and thanks!
T
OK here is me giving you some advice.
I'll wait 30 seconds for you to stop laughing histerically and to get back up off the floor.
.
.
.
Based on your history, and the fact you've done tough 35 mile training runs at altitude, I am (maybe) going to go against conventional wisdom.
I'm going to recommend you just go with what pace feels natural. Don't run so slow that your stride becomes unnatural. I think that could actually add stress on your body.
You damn well know you can make it a long way. You can always walk if you make it past 40 miles and then the legs lock up. It won't kill you to do so. And when you walk for a bit, you'll recover and it will come back to you again.
I think you will learn more and it will be better for you to NOT start out too slow. What would you learn if you ran 8:30s for 40 miles before realizing you could have gone much faster?
In the end, I bet I'm not telling you anything different than what you were already probably thinking. I bet you are thinking about the same pace ranges as you ran today.
Hey Lucho,
Just wondering, why the 1 breath every 5 steps? Is there any relation between HR and breathing here?
Good luck this weekend! It's really been awesome following you on this journey! Thanks for all the insight, it's super motivating!
Also, is the reason for your SUPER low HR at a pretty quick pace a result of doing MAF for so long? Or perhaps from being at altitude? I'm in a base phase right now and my HR around 140 gives me about an 8:30 pace. Do you think this is from my being fairly new to all this, or something else. Just thinking about it...
Cheers,
Dave
Hey,
I will first admit I am no expert, although I have run a fair number of 50 miles races.
I imagine you are in this to win, so I would just start at a comfortable pace. From your pace chart I would guess that to be 130ish. You can play all sorts of mind games about pace, and my advice would be just go from the gut. Nobody knows your abilities better than yourself.
Mentally, at least for me, I find multiple loop courses to be draining. Feeling tired and having to run through the transition kinda of blows. Just mentally visualize feeling like crap and blowing on through.
I think your right on about protein for this short of a race. Your body will just use energy to break it down that can be utilized elsewhere. If I had to guess nutrition will be you biggest issue, but you seem to have a plan so stick with it.
From reading your blog you are not unfamiliar with suffering, so you will do fine.
-TG
Brett- That follows suit with my race plan to not fear the distance. I would rather find my limit rather than sit back and be afraid of it. You're spot on.
Team Gangels- Thank you.
I realize it's silly to try to judge pace for the distance and going with my gut is certainly what I'll do. I am a numbers guy so the reference is good for me. I like the lap thing, I just hope in my dazed fatigued state I don't forget which lap I'm on!
Dave- Yes, my speed at a low HR is from training specifically for that. Very high intensity training erodes the body's fat burning economy so it needs to be used only after you have built a very true base. Starting speed work before this only limits how fast you can get and how high you can build your fitness. MAF if you don't know any other numbers.
my advice...run, you pussy! :)
Good luck Tim! We'll be thinking of you and cheering you on in KC!
Wende- Mike told me the same thing last night.
Good luck, Lucho.
I think it'll be a great adventure, a little battle that will prepare you for bigger ones to come. Like you said, the hours on your feet will probably be the biggest concern, so don't stay on 'em for too long. Stay steady and relentless.
You should feel right at home.
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