Training Log Archive: prthiessenIn the 7 days ending Apr 13, 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.
Thursday Apr 11, 2019 #
Easy 20:00 [3] 2.0 mi (10:00 / mi)
Shakeout with strides
Wednesday Apr 10, 2019 #
Walking 30:00 [3] 2.1 mi (14:17 / mi)
Tm uphill walking
Tuesday Apr 9, 2019 #
Progression Run 50:00 [3] 5.7 mi (8:46 / mi)
Easy progression run
Monday Apr 8, 2019 #
Easy 50:00 [3] 4.6 mi (10:52 / mi)
Easy miles running and walking at lunch. No pain no issues from yesterday. Had to walk some of this due to unrelated bloody nose.
Sunday Apr 7, 2019 #
Long Run 1:58:00 [3] 9.1 mi (12:58 / mi)
Loop around N. Table with a little extra. Pretty much wearing my race kit with hydration pack with full bottles. Never felt anything bad in my back and I was able to perform the whole time without a break. I also did a pretty steep section, up and down, at ultra race pace in the last 20 minutes since Zion will contain a number of those up and downs throughout the race. I don't fee great, but I certainly feel more than okay. I guess that means I feel good. I also stumbled several times and never had an issue. Also, I am really able to stretch to nearly normal levels at home after the run. The foam roller really doesn't hurt anywhere in my back. I can "make" the lacrosse ball hurt if I get it just in the right spot on the right side of my back. I think the race is a go.