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Training Log Archive: bill_l

In the 7 days ending Jun 1:

activity # timemileskm+mload
  Run5 8:37:22 49.36(10:29) 79.44(6:31) 4081503.3
  Walking1 1:28:17 3.78(23:21) 6.09(14:31) 5625.4
  Total6 10:05:39 53.14(11:24) 85.52(7:05) 4641528.7
  [1-5]6 9:00:01
averages - sleep:6 weight:167lbs

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Saturday Jun 1 #

Event: The Full MO
 
4 AM

Run race 5:27:49 intensity: (27 @0) + (1:51 @1) + (34:46 @2) + (3:11:59 @3) + (1:38:46 @4) 49.58 km (6:37 / km) +60m 6:34 / km
ahr:131 max:147 slept:6.0 weight:167lbs shoes: Hoka Skyward

The Full Mo 50K

Sheridan, IN - Downtown Indy on the Monon Trail (asphalt rail to trail)
Laura went to crew and help with the drive home.
Pre-race plan: 75-90g carbs per hour, 24+ oz per hour hydration. SBegin with belt, switch to vest at mile 8 or 12. Start with wet shirt/hat and stay wet. Put ice in vest hydration packet.
Pre-race time goal: sub 5
Race had 7 aid stations. Planned to see Laura 4 times @ 3 different locations - mile 8, 12, 19, and 24. Last spot moved to 25.3 due to another 5K race w street closures at mile 24.
Forecast: 58 at start, 70 at finish, chance of showers late morning + t-storms

Stayed in Carmel night before, had dinner with friends (Rob and Brenda) who live in the area.

Pre-race calories: Pkg of poptarts, most of a 500 Cal Boost, and a 30g/100mg caffeine gel 10 min before start.
During calories: 4 90g gels, 4 cups of tailwind
Total fluids during: between 4 and 5 liters

6AM start, sun just coming up, enough light to see clearly. Weather at start, partly cloudy, 63F, humidity comfortablish.
SS top, 2xu compression shorts, running hat, ultraspire speedgoat 3 belt, Hoka Skyward X. Got shirt and hat wet at 5:55.

The Good:
-- First 8 miles went by quickly. Ran with another guy, chatted the whole time.
-- Kept belt for the 4 mile out-n-back section
-- Switched to vest at mile 12, ice in mesh bag stashed in the hydro-bladder pocket. The ice melted slowly, kept my back and butt very cool for entire run.
-- The Precision gels remained palatable for the full race **see below
-- Having a crew was more helpful than I expected, especially for the mental outlook. The race was only 100 runners, so after 12 miles, it was really spread out. I was running alone from mile 12 to about mile 22 when I got a surprise pacer. And then from 28ish to the finish.
-- Surprise pacer! Rob hopped of a car at a road crossing at about mile 22 (I think). Perfect timing as I was going through a mental low stretch - it was warm, my gut was not happy, and I'd been running alone for a couple hours. Was definitely ready for some company! Laura said a lot of runners picked up pacers at mile 19.
-- 15 minute post-race stretch session provided by a local PT company
-- stayed in the Hoka's for the full distance. Running with couch cushions on your feet works well on pavement.

The Bad:
-- Was on track for a sub 5 up until lower GI issues started at mile 19. Lost 10 - 12 minutes for bathroom stops at 19 and 25.
-- My homemade hydration recipe didn't mix well with the Precision Gels. Use LMNT next time. This affected my hydration after mile 20 with the GI issues forced some walking and maybe caused some mild cramping in the last 2 miles.
-- Hammie cramp within a half mile of the finish line.
-- The knees weren't liking 31 miles of pavement.

The Ugly:
-- Right Achilles started to ache around mile 20, built to the finish. It was tolerable while I was moving, but after I stopped, it was clear that it was really pissed-off. It's not separated, but I hope it's not torn.

Never say never, but no plans to do another ultra on pavement.

Friday May 31 #

7 AM

Run 31:11 intensity: (7 @0) + (2:42 @1) + (24:03 @2) + (4:19 @3) 4.91 km (6:21 / km) +50m 6:03 / km
ahr:113 max:135

Thursday May 30 #

Note
(rest day)

Wednesday May 29 #

10 AM

Run 52:53 intensity: (53 @0) + (9:35 @1) + (16:52 @2) + (25:26 @3) + (7 @4) 7.63 km (6:56 / km) +80m 6:35 / km
ahr:115 max:136 shoes: Hoka Skyward

Tuesday May 28 #

7 AM

Run 48:20 intensity: (32 @0) + (32 @1) + (20:28 @2) + (23:15 @3) + (3:23 @4) + (10 @5) 8.01 km (6:02 / km) +108m 5:39 / km
ahr:120 max:154 shoes: Hoka Skyward

Monday May 27 #

Note
(rest day)

9 AM

Walking 1:28:17 intensity: (1:03:27 @0) + (24:15 @1) + (35 @2) 6.09 km (14:31 / km) +56m 13:52 / km
ahr:80 max:106 shoes: Olympus 5 black

Sunday May 26 #

10 AM

Run 57:09 intensity: (12 @0) + (3:17 @1) + (14:39 @2) + (37:10 @3) + (1:51 @4) 9.31 km (6:08 / km) +109m 5:48 / km
ahr:121 max:143 shoes: Torin 7 Red

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