Training Log Archive: prthiessenIn the 1 days ending Apr 12, 2019:
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Friday Apr 12, 2019 #
Long Run 13:21:00 [3] 63.0 mi (12:43 / mi)
Zion 100k. First 35 miles in about 730 so just under 13 per mile. Was able to run at the end moved up places throughout race
Split Rank Clock Time Split Time
St-GBump1 181 7:17:40.6 1:17:30.6 mile 5
GBump1-Wire1 163 8:47:51.8 1:30:11.1 mile 13 more or less
Wire1-Wire2 111 10:14:55.3 1:27:03.4 mile 22
Wire2-GBump2 67 13:11:43.5 2:56:48.2 mile 35
GBump2-GBump3 56 16:04:58.2 2:53:14.7 mile 45 (hardest part of course)
GBump3-Virg 28 17:53:10.1 1:48:11.8 (miles 53)
Virg-Fin 55 19:21:57.4 1:28:47.2 (miles 62)
Analysis of these splits isn't really necessary. As a general rule, I moved up in the field throughout the race. I thought I was managing my nutrition well with 200 calories an hour. Mile 35-45 was the hardest part of the course and I bonked even on this amount. I quickly ate about 400 calories and then went back to this schedule and came around after about 30-45 minutes.
Mile 45-46 was a 1000 foot drop in 1 mile and it was really nice to pass about 6 people who were slowly walking down this section. I ran! From 46 to the end I continued to pass people but there just weren't that many to pass any more. I kind of neglected my nutrion and just went to coke at this point as it was easy. The last 10 miles I was still running the flatter sections and the downhills and walking the uphills. I think I could have continued to do this for a while if I had a 100 miles to go but it is always hard to say. My nutrition needs to be better.
As I write this a week later, no back pain at all! Yeah and looking forward to the summer.
Split Rank Clock Time Split Time
St-GBump1 181 7:17:40.6 1:17:30.6 mile 5
GBump1-Wire1 163 8:47:51.8 1:30:11.1 mile 13 more or less
Wire1-Wire2 111 10:14:55.3 1:27:03.4 mile 22
Wire2-GBump2 67 13:11:43.5 2:56:48.2 mile 35
GBump2-GBump3 56 16:04:58.2 2:53:14.7 mile 45 (hardest part of course)
GBump3-Virg 28 17:53:10.1 1:48:11.8 (miles 53)
Virg-Fin 55 19:21:57.4 1:28:47.2 (miles 62)
Analysis of these splits isn't really necessary. As a general rule, I moved up in the field throughout the race. I thought I was managing my nutrition well with 200 calories an hour. Mile 35-45 was the hardest part of the course and I bonked even on this amount. I quickly ate about 400 calories and then went back to this schedule and came around after about 30-45 minutes.
Mile 45-46 was a 1000 foot drop in 1 mile and it was really nice to pass about 6 people who were slowly walking down this section. I ran! From 46 to the end I continued to pass people but there just weren't that many to pass any more. I kind of neglected my nutrion and just went to coke at this point as it was easy. The last 10 miles I was still running the flatter sections and the downhills and walking the uphills. I think I could have continued to do this for a while if I had a 100 miles to go but it is always hard to say. My nutrition needs to be better.
As I write this a week later, no back pain at all! Yeah and looking forward to the summer.