Chatfield/Highline - 8:00 A.M.
mid 40s, cloud cover, slight North wind
mind/body - eager/strong
easy? effort
Prescribed workout: 6 hours at RR 100 goal race pace with run/walk combo: 28/2
Actual workout: 45 myles 6.01:34 - avg. 8:02 - 3 X 15 mile loop: loop 1 - 2.01:08/ 8:04 avg. loop 2 - 1.59:58/ 8:00 avg. loop 3 - 2.00:27/ 8:01 avg.
Hmmm imagine that - start slow, finish with gas in the tank... what a concept! I felt great the entire time - sure I was tired but relatively speaking. I have never finished a 50 mile race feeling good like this. Confidence is growing. But I will admit the last 5 myles were tough just because of the mindset of almost being done. And with that - the mindset will be key going into RR 100. I put this down as an easy effort and that's to say the avg. pace was easy, 45 myles is never easy but I didn't red line it either. Actually my goal pace is more like 8:30 but I know those last two laps at Rocky are gonna be tough - meaning I will slow down considerably. Ironically the first loop was the slowest because I couldn't get the right pace, my first mile was 8:40! I finally settled in by the end of the first loop. For those of you who live local or know the area click on the hyperlink, this is a pretty good course with mile markers and bathrooms. Two laps down, three to go....
I end the week with 90 myles in 11 hours and 37 minutes. This is rare ground for me as I hardly ever get above 80. The fact that I'm not injured with a muscle injury is a miracle, got my fingers crossed but I feel strong!
9 comments:
Hi, I'm interested in your feedback on run/walk mixing. You listed this workout was 28/2. Do you like that better than 14/1? I'm still new to this and trying to figure all this stuff out still. So far my thinking is that I need a couple minutes when I hit the period to walk in order to really get a bit of recovery, opportunity to fuel, etc. instead of just short breaks more often...wondering what you think. Thanks!
Hey Brett,
Thanks for the question. I actually got that run/walk ratio from Paul Dewitt who has been coaching me for the past couple months - it's new to me too. Paul has used it effectively in flat 100 mile races where walking is inevitable - basically the key is walk before you have to.
I would suspect that a 14/1 ratio would not let you get into a rhythm. For instance, today the first couple minutes after walking were the hardest for me but once I was going for about 10 minutes I felt better.
I'd go out and try a couple different combos and go with what you feel more comfortable. I'd certainly like to know what turns out best for you.
Scott
"For instance, today the first couple minutes after walking were the hardest for me but once I was going for about 10 minutes I felt better."
Yea I know what you mean. I have noticed that before too...I'll monkey around some and try to remember to report back.
Thanks for your feedback...
Wow, helluva run! You're gonna smoke RR! I used to live in Austin and know a lot of the HCTR folks who volunteer out there, I'll make sure they're shouting insults at you the entire way.
Do you use that run/walk thing at HR or just wait 'till you get to a mountain to walk?
Brown-Eye
racial Hispanic insults won't work - just will create an angry mob in Houston as we are the majority...
No combo going on at HR... don't you think if I ran I would have been a little closer to Kyle?
Solid workout, you should have a lot of confidence going into RR.
Regarding the walk/run, do you use it in shorter events too, like 50 milers? I tried the 25/5 but found that 5 mins seemed to take too long. I think 2-3 mins is about perfect, though I have yet to utilise it in a race; it's just so difficult to walk when you know the clock is ticking away. But then, of course, by mile 40 I usually wish I had walked more because I'm usually trashed from the earlier effort.
thanks
tim
Hey Tim,
Paul Dewitt introduced me to the run/walk concept. He used it successfully in Heartland 100 (14.27) last year. I have never tried it in a race yet so it should be interesting at RR 100. I think this combo is something I would only use in a flat 100 mile where walking is inevitable. As Paul puts it "the slowdown towards the end is much less severe if you walk long before you have to"
The first time I tried it in training it was an awkward feeling walking when I felt so good. Also in training I have always skipped the first break at 28 minutes - that one is too hard for me to justify. So my walk breaks really start at 58 minutes or 1 hr 28 mins. In a race, it's gonna be that much harder as I will probably be running in a group so I will have to be disciplined after my walk break not to try to make up time and get back to the group - they will come back to me if I am diligent with my walk breaks.
Time is always the issue during a race because it's well "a race" But look at my overall mile average - just above 8 minutes/mile. I was shooting for 8:15-30 considering the walk breaks. I had gas in the tank and really didn't experience a slow down. A couple times I caught myself trying to make up time and quickly slowed down.
It's certainly something you have to train with if you're gonna use it. I'd be interested to know if you use it and what combo works for you.
Thanks Scott
Just to add a bit to Scott's comments, I think he is right that a rigid/structured run/walk routine only works at a flat(er) race such as Rocky or a 24 hour race. In a more mountainous event, it makes more sense to let the terrain dictate when to run vs. when to walk. However, remember that in the earlier stages of the race just because you can run up a hill doesn't mean you should! I try to ask myself if I would run up it at 90 miles and if not, then I walk. Earlier in a run, it is very easy to elevate your HR on a climb but then when you get back to flatter ground it tends to not go back as low as it was before.
To use LT as an example for those who are familiar with the race, the first 30 miles are very runnable but with a few key exceptions. I always walk the hilly section going up to the dam (mile 6 or so) and also I walk several sections on the CO trail between Mayqueen and Hagerman Pass Rd. Particularly on that first one I mentioned, it blows me away how many of the runners in the first group hammer up that hill and you can just hear them from 30 feet back huffing and puffing. No reason for that 50 minutes into a 20 hour event!
Also as Scott mentioned, you don't want to wait till race day to try anything, whether it is a new sports drink or a run/walk mix so just find out what works best for you. On hills, I find some grades feel very good no matter how tired I am, but others always seem to bother me so I just walk.
- pauld
Nice run...
Post a Comment