Training Log Archive: kzemachIn the 7 days ending Jul 30, 2010:
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Saturday Jul 24, 2010 #
Running race 9:31:36 [5] 50.0 mi (11:26 / mi)
ahr:152 max:172 shoes: Mtn Massochist #1
Lakeland50 Race
Copied from Email:
When I did the recce weekend, my conclusion was “Please God, don’t let it rain during this steep, loose, rocky, boggy race.” 3 hours into it, it rained. Well, rain plus horrific winds for about an hour, followed by basic rain and drizzle.
TIME: 9:31:36, so I both made my (dry) goal of under 10 hours, and never got passed. Winner was 7:45, 2nd at 7:55. If I’d pushed myself at the end, probably could have made 9:15 or a bit less, but seriously doubt I could have broken 9:00 in the rain. Even with the GPS, I made some wrong turns and had to stop sometimes, plus once to change out GPS batteries. Probably lost 5-8 min on all of that. If it had been dry, then I could have broken 9 hours.
PACE:
Started out too fast, and I knew it, but decided to see how that would go for me. I certainly started stronger than I finished, which is not as good as my AR50 approach. Then again, what with all the climbing (~ 10,000ft cumulative), not sure pacing myself would have led to a super strong finish anyway (I’m crap at hills). The last 3 sections I KNOW I could have run faster, but mentally I just wasn’t ready to suffer or trash myself.
EFFORT:
Again, started out a bit too fast. Wasn’t working THAT hard, but my HR goal for the first two hours while running was <140/145, and I was more like 150-155. Still below my LT, but that takes it out of you. By the last three or so sections, when running on the flat (where I had originally planned to FLY and kick some ass), I just didn’t feel like working it that hard. The interesting thing was my pace was still OK (~9:40 on the flats), and my HR was down to about 145. I also climbed the steeps slower with a HR below 150. In theory, I should have been able to speed it up a lot and keep a HR more like 155, but for whatever reason didn’t have it in me. Garmin HR data shows increase in avg HR up to about 4 hours, then decrease all the way until the finish. All that said, my pre-race section predictions were pretty good:
Leg: Predicted / Actual
Leg 1: 1:55 /1:45
Leg 2: 2:03/1:48
Leg 3: 1:27/1:17
Leg 4: 1:28/1:23
Leg 5: 0:50/0:55
Leg 6: 1:14/1:30
Leg 7: 0:55/0:51
TOTAL: 9:48/9:31:26
OTHER:
They weighed us before and after, I gained just a bit of weight during the race. I think that’s due to moderate overeating and overdrinking and possibly the wet shirt and shorts, but not that much. Gained 1.3 lbs. Peed three times during the race, not too dark, but in the middle of the night afterwards (and I only drank one glass after the race) peed four times, and a lot. Wondering if I overdrank, it wasn’t getting absorbed, and then finally when I was sleeping it worked its way in??? Need to be aware of that for the 100 where overdrinking could be a lot more dangerous. Food was half perpetuem (carried) and half checkpoint food which was mostly sweet crap, and some soup. They don’t have things like peanuts or salt and potatoes here.
SUMMARY:
Well trained, very well planned race kit that was totally dialed in and optimized much better than most people. Very happy with the time; should have either slowed the beginning a bit more, or dug deeper for more suffering for the last three hours. Overall, a solid race.
Copied from Email:
When I did the recce weekend, my conclusion was “Please God, don’t let it rain during this steep, loose, rocky, boggy race.” 3 hours into it, it rained. Well, rain plus horrific winds for about an hour, followed by basic rain and drizzle.
TIME: 9:31:36, so I both made my (dry) goal of under 10 hours, and never got passed. Winner was 7:45, 2nd at 7:55. If I’d pushed myself at the end, probably could have made 9:15 or a bit less, but seriously doubt I could have broken 9:00 in the rain. Even with the GPS, I made some wrong turns and had to stop sometimes, plus once to change out GPS batteries. Probably lost 5-8 min on all of that. If it had been dry, then I could have broken 9 hours.
PACE:
Started out too fast, and I knew it, but decided to see how that would go for me. I certainly started stronger than I finished, which is not as good as my AR50 approach. Then again, what with all the climbing (~ 10,000ft cumulative), not sure pacing myself would have led to a super strong finish anyway (I’m crap at hills). The last 3 sections I KNOW I could have run faster, but mentally I just wasn’t ready to suffer or trash myself.
EFFORT:
Again, started out a bit too fast. Wasn’t working THAT hard, but my HR goal for the first two hours while running was <140/145, and I was more like 150-155. Still below my LT, but that takes it out of you. By the last three or so sections, when running on the flat (where I had originally planned to FLY and kick some ass), I just didn’t feel like working it that hard. The interesting thing was my pace was still OK (~9:40 on the flats), and my HR was down to about 145. I also climbed the steeps slower with a HR below 150. In theory, I should have been able to speed it up a lot and keep a HR more like 155, but for whatever reason didn’t have it in me. Garmin HR data shows increase in avg HR up to about 4 hours, then decrease all the way until the finish. All that said, my pre-race section predictions were pretty good:
Leg: Predicted / Actual
Leg 1: 1:55 /1:45
Leg 2: 2:03/1:48
Leg 3: 1:27/1:17
Leg 4: 1:28/1:23
Leg 5: 0:50/0:55
Leg 6: 1:14/1:30
Leg 7: 0:55/0:51
TOTAL: 9:48/9:31:26
OTHER:
They weighed us before and after, I gained just a bit of weight during the race. I think that’s due to moderate overeating and overdrinking and possibly the wet shirt and shorts, but not that much. Gained 1.3 lbs. Peed three times during the race, not too dark, but in the middle of the night afterwards (and I only drank one glass after the race) peed four times, and a lot. Wondering if I overdrank, it wasn’t getting absorbed, and then finally when I was sleeping it worked its way in??? Need to be aware of that for the 100 where overdrinking could be a lot more dangerous. Food was half perpetuem (carried) and half checkpoint food which was mostly sweet crap, and some soup. They don’t have things like peanuts or salt and potatoes here.
SUMMARY:
Well trained, very well planned race kit that was totally dialed in and optimized much better than most people. Very happy with the time; should have either slowed the beginning a bit more, or dug deeper for more suffering for the last three hours. Overall, a solid race.