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Training Log Archive: kPa

In the 7 days ending Jun 5:

activity # timemileskm+m
  Running7 22:42:00 124.6(10:56) 200.52(6:48) 8523
  S&C2 1:20:00
  Total9 24:02:00 124.6 200.52 8523
averages - sleep:7.1

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Saturday Jun 5 #

5 AM

Running (Easy) 58:00 [2] 7.0 mi (8:17 / mi) +114m 7:53 / mi
slept:7.0 shoes: Saucony endorphin speed 2

Jog around the park before flying. Felt ok. Not super fresh.

Friday Jun 4 #

7 AM

Running (Easy) 1:12:00 [2] 7.1 mi (10:08 / mi) +323m 8:53 / mi
slept:8.0 shoes: Salomon ultra glide

Old/New Heart trail loop. Nice singletrack with some climbing. I felt a bit tired, but all considered not that bad at all. The downhill felt good. The bruise thing on my foot is apparent when I poke it, but I don’t have any pain whilst running.
4 PM

S&C 40:00 [1]

2 sets:
Cobra push ups x 14
Reverse plank with leg lifts 60s
Forward plank routine (forwards, circles, pikes) 2’
Kneeling side plank routine - swings, leg raises, dips
Reverse crunches x 30
90-90 hamstring bridge - single leg x 18
Side plank oblique twist x 10 each side
Straight leg bridge

Thursday Jun 3 #

5 AM

Running (Specific endurance) 8:07:00 [3] 43.8 mi (11:07 / mi) +3267m 9:02 / mi
slept:6.5 shoes: S/lab ultra 4/21

R2R2R
Housekeeping: I started running from my car, not the trailhead, which added 1.5 miles to the usual R2R2R route. I stopped my watch when picking up water, swimming in the river, waiting for mules to pass etc (elapsed time 8:37). But despite that the supported FKT of 7:25 seems very do-able, especially considering how insanely hot it was, how much water I had to carry and that I really wasn't rushing at all.
Felt average running off the south rim. I didn't feel that great at all on the long gradual climb to Cottonwood (mile 15). Nothing specific, I just didn't have much energy. I felt much better on this part on Monday. I started to feel better again when the climb got steeper. I really enjoyed the north rim. Green, plenty of shade, completely different to the south rim. Although the final 2 miles to the top were on deep sand which was hard work. On the way back down again I started to really feel the heat, but I felt pretty good. 43°C on the clock at Phantom Ranch. Dipped in the river before the South Kaibab climb. I started with 2.5L this time which turned out to be about right. I was surprised that I actually felt fairly good for the first few miles of the climb. Probably better than Monday. Ran the first 5 miles, then started to feel a quite wobbly so hiked a lot of the final 1.5 miles to the top. I presume I was really really hot, but I had actually stopped feeling hot and was almost shivering. I guess thats what heatstroke feels like. Anyway, it didn't seem safe to not back off. Once I got to the top I was back to normal pretty quickly.
One slight niggle on the lateral side of my right foot. I only felt it on the long downhill from the north rim to the river but not at all the rest of the time. I remember feeling it on Sunday (it was so minor I forgot to mention it) and presumed i'd tied my shoes too tight. It kind of feels like a bruise.
I wasn't keeping track of how much I drank, but I think it was close to 10L in total. Mix of Spring drink and water. Took an S-cap every hour. Gels, some dates, a bagel. Works out around 70g/hr.
Pretty pleased with this, especially as I felt stronger towards the end (until the wobble at least). I feel quite confident with the heat/ hydration/ electrolyte stuff. It's reassuring that no part of WS will be as hot for as long without aid station ice.

Wednesday Jun 2 #

8 AM

Running (easy) 1:30:00 [2] 9.8 mi (9:11 / mi) +388m 8:11 / mi
slept:7.5 shoes: Salomon ultra glide

Dusty singletrack loop from Schultz Creek. Felt ok. Not super fresh but much better than yesterday so should be fine for tomorrow. 6 x strideouts

Tuesday Jun 1 #

7 AM

Running (easy) 1:02:00 [2] 7.3 mi (8:30 / mi) +1075m 5:50 / mi
slept:8.0 shoes: Saucony endorphin speed 2

Steady jog around the parks on easy trails. Fairly tired I guess but as expected. No niggles and nothing seems particularly tight. 7 x strideouts
9 AM

Note

60' massage after running
4 PM

S&C 40:00 [1]

2 sets:
Cobra push ups x 14
Reverse plank with leg lifts 60s
Forward plank routine (forwards, circles, pikes) 2’
Kneeling side plank routine - swings, leg raises, dips
Reverse crunches x 30
90-90 hamstring bridge - single leg x 18
Side plank oblique twist x 10 each side
Straight leg bridge

Monday May 31 #

6 AM

Running (Specific endurance) 5:05:00 [3] 28.1 mi (10:51 / mi) +1836m 9:01 / mi
slept:6.0 shoes: Salomon ultra 3

Out and back on South & North Kaibab again. I started earlier as it was Memorial Day and was worried about queues and parking. The downhill felt good. I was faster than last time (but not according to the Strava segment as I stopped to take photos). On the gentle climb after the river I felt great. So good I couldn’t quite bring myself to turn around at the same point I did last time so carried on a bit. I stupidly ran out of water on the way back down to the river so got a bit dry, but drank a lot when I got there, swam in the river then started the climb with 1750ml (1500 of which was spring endurance fuel). It was ‘only’ 36C at the bottom today so I thought that would be plenty.
I felt reasonable at the start of the climb, then started to suffer a few miles in. I felt very very hot. Uncomfortably hot for the whole climb. I don’t know why it seemed so much hotter. I think there was a slight breeze last time but this time there was nothing. And I was really thirsty. I managed to make my fluids last til a mile from the top but probably could have drunk 1L more. I didn’t quite realise how much carb was in the spring drink (60g/500ml vs 40g in mountain fuel). I wonder if it was just too sweet, encouraging me to drink more. I plan to use MF for WS anyway. I managed to run the first 5 miles of the climb, then ran out of willpower when I ran out of fluids so hiked a fair bit in the final 1.5 miles. I also got stuck behind a mule train in the final half mile and got told off when I tried to overtake.
About 70g /hr today (again, I didn’t weigh the dates).
To be honest I felt pretty zonked yesterday afternoon and was a bit concerned about how I’d feel today. But despite getting hot and thirsty it was much better than I was expecting.

Sunday May 30 #

7 AM

Running (Specific endurance) 4:48:00 [3] 21.5 mi (13:24 / mi) +1520m 10:59 / mi
slept:7.0 shoes: Salomon ultra glide

Up Humphreys with Jess, Courtney & Keely. Most of the climb was runnable, but got steeper and more technical towards the top. That side was largely snow free though. I could feel the altitude but still felt generally good and didn't have trouble keeping up with the others. The others then decided they didn't want to do the full loop after all so I did the rest on my own. Going down the other side of the mountain there was a lot of snow, so it was quite slow. There were parts where I would have been much happier with crampons. I actually felt less good going down. Just a little drained despite eating well. As I got lower I started to feel good again. Then in the last few miles on Kachina (technical again) I was getting bad stomach cramps and had to slow up. No idea why, but that settled when I finished.
Started with 1500ml and drank it all. Some gels, mountain fuel and dates. I think around 60-70g/hr but I wasn't counting the dates!

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