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Ran a 10k - Official Thread (7 Viewers)
- Thread starter Ned
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SFBayDuck
Footballguy
And Clare Gallagher goes full beast mode and pulls away on that climb and wins it in 17:23 (2nd fastest time ever), Brittany Peterson comes in 11 minutes later. Talk about a move that just breaks your competition.
Zasada
Footballguy
In other much less-epic Ultra news, Ultra-virgin @Zasada completed his first yesterday. Sure it was just a 50K, and my time was embarrassingly slow (7:28), but I had a lot of fun.
There isn't much of a story to warrant a complete RR, but Coles notes:
[*]Was a much more enjoyable experience than my street marathons, from appreciating nature/views, chatting with aid station volunteers, and discovering that flat Coke is the best thing ever invented for fueling running (most of my fuel was Tailwind, but augmented with Coke at aid stations in the second half)
[*]Don't have results yet (RD having trouble posting them to UltraSignup) but pretty sure my friend and I were in the bottom third
@SFBayDuck was right back in January when he urged me to try an Ultra. I finished the race with a huge smile, unlike my street marathon where I finished in agony. Sure, I didn't push myself nearly as hard on the Ultra, but I can do that in future races.
Feeling sore today and going to lose a couple toenails but mentally I'm in a much better place. Need to start planning my next one!
There isn't much of a story to warrant a complete RR, but Coles notes:
- Raced with my friend, wire to wire
- Trail poop at 25K, resulting in a sticky ### covered with tree sap
- Ran all the downhills and flats, hiked the uphills
- Garmin elevation came in ~300m (1,000ft) short of actual for some reason
- Set only two goals, and they were both soft (waiting for @BassNBrew to stop by with a SHAME SHAME SHAME) -- no DNF and no DFL
Achieved!
[*]Was a much more enjoyable experience than my street marathons, from appreciating nature/views, chatting with aid station volunteers, and discovering that flat Coke is the best thing ever invented for fueling running (most of my fuel was Tailwind, but augmented with Coke at aid stations in the second half)
[*]Don't have results yet (RD having trouble posting them to UltraSignup) but pretty sure my friend and I were in the bottom third
@SFBayDuck was right back in January when he urged me to try an Ultra. I finished the race with a huge smile, unlike my street marathon where I finished in agony. Sure, I didn't push myself nearly as hard on the Ultra, but I can do that in future races.
Feeling sore today and going to lose a couple toenails but mentally I'm in a much better place. Need to start planning my next one!
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Zasada
Footballguy
Congrats.In other much less-epic Ultra news, Ultra-virgin @Zasada completed his first yesterday. Sure it was just a 50K, and my time was embarrassingly slow (7:28), but I had a lot of fun.
There isn't much of a story to warrant a complete RR, but Coles notes:
- Raced with my friend, wire to wire
- Trail poop at 25K, resulting in a sticky ### covered with tree sap
- Ran all the downhills and flats, hiked the uphills
- Garmin elevation came in ~300m (1,000ft) short of actual for some reason
- Set only two goals, and they were both soft (waiting for @BassNBrew to stop by with a SHAME SHAME SHAME) -- no DNF and no DFL
Achieved!
[*]Was a much more enjoyable experience than my street marathons, from appreciating nature/views, chatting with aid station volunteers, and discovering that flat Coke is the best thing ever invented for fueling running (most of my fuel was Tailwind, but augmented with Coke at aid stations in the second half)
[*]Don't have results yet (RD having trouble posting them to UltraSignup) but pretty sure my friend and I were in the bottom third
@SFBayDuck was right back in January when he urged me to try an Ultra. I finished the race with a huge smile, unlike my street marathon where I finished in agony. Sure, I didn't push myself nearly as hard on the Ultra, but I can do that in future races.
Feeling sore today and going to lose a couple toenails but mentally I'm in a much better place. Need to start planning my next one!
The only Shame I give around here is for passing up beer on the course or skipping the pizza and burger for Tailwind.
SFBayDuck
Footballguy
DUDE! Way to just casually drop in here your first 50K! Congrats man, and sounds like you experienced your first one the right way.In other much less-epic Ultra news, Ultra-virgin @Zasada completed his first yesterday. Sure it was just a 50K, and my time was embarrassingly slow (7:28), but I had a lot of fun.
There isn't much of a story to warrant a complete RR, but Coles notes:
- Raced with my friend, wire to wire
- Trail poop at 25K, resulting in a sticky ### covered with tree sap
- Ran all the downhills and flats, hiked the uphills
- Garmin elevation came in ~300m (1,000ft) short of actual for some reason
- Set only two goals, and they were both soft (waiting for @BassNBrew to stop by with a SHAME SHAME SHAME) -- no DNF and no DFL
Achieved!
[*]Was a much more enjoyable experience than my street marathons, from appreciating nature/views, chatting with aid station volunteers, and discovering that flat Coke is the best thing ever invented for fueling running (most of my fuel was Tailwind, but augmented with Coke at aid stations in the second half)
[*]Don't have results yet (RD having trouble posting them to UltraSignup) but pretty sure my friend and I were in the bottom third
@SFBayDuck was right back in January when he urged me to try an Ultra. I finished the race with a huge smile, unlike my street marathon where I finished in agony. Sure, I didn't push myself nearly as hard on the Ultra, but I can do that in future races.
Feeling sore today and going to lose a couple toenails but mentally I'm in a much better place. Need to start planning my next one!
You sign up for another one yet? Remember, we give you that first one easy to get you hooked, the gateway 50K. Then you start needing another one, jonesing for it. "Another 50k?" Nah man, I need a bigger high than that, let's try a 50M. "Have you heard about this new ####, the 100K? Get's you real high!" Yeah, yeah, give me some of that!
JAA
Footballguy
tri-man 47
Footballguy
As I recall, I was studying the course map, figuring out how I could take us off course (successfully) in my first mile of pacing. Runners behind us calling us back ruined the ensuing hilarity that we would have enjoyed.SFBayDuck said:
SFBayDuck
Footballguy
Hey, I was the one who had been on that section of course three times before, I should have known better. It's not like I'd been running for 17 hours already or something......
tri-man 47
Footballguy
Hey, I was the one who was silently flustered. I pick you up from an aid station, ready for my small role in greatness ...and you decide to walk a half-mile down a slope of paved road ...easily half-mile on the course, amirite? La-di-da, I’ll take a little stroll, stop and visit with my lady, and then, OK, time for a run with tri-man. Next time, no more “good cop” approach from me, mister.
SFBayDuck
Footballguy
I know you got the short end of the stick and were stuck pacing me during one of the roughest stretches I had. I've run that Cal St section in four different races now, and still haven't run it well. But one of my favorite moments of the entire experience was at the river, when you were done with your pacing duties and Jim was going to take me from there.
Tri-man (lying to me, as a good pacer does at times): "Well done."
Me: "Thank you.
Tri: "Hope it's enough, hope it's enough."
Jim: "We got it."
It was enough.
Still gives me chills.
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gruecd
Footballguy
You get this figured out yet? I heard that Strava was down for a while yesterday. I'd suggest exporting the run from Garmin Connect into a GPX file and then importing the activity into Strava. Let me know if you need help. Future runs should hopefully (fingers crossed) post automatically.So I'm finally synched with Garmin Connect (thanks @gruecd!). But while yesterday's run appears in GC, and while I activated GC in Strava, the run didn't transfer into Strava. Not sure what I missed here.ldguy:
gruecd
Footballguy
Got out this morning for a nice 10-mile run here in Sardinia before it got too hot. I don't know if my legs weren't fully awake yet or what, but I noticed early in the run that I wasn't picking up my feet, and I'll be damned if I didn't trip and fall on the sidewalk shortly thereafter. Tore some skin off the palms of both hands and took a nice little gouge out of my elbow, but thankfully nothing too terrible.
@Zasada, congrats on popping your ultra cherry. Well done.
@Zasada, congrats on popping your ultra cherry. Well done.
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gruecd
Footballguy
@SFBayDuck - My buddy ran WS, and his Strava says 98.41 miles. Is that right? I know that mileage for trail races is always approximate.
tri-man 47
Footballguy
I didn’t, but we left for (and are at) our cottage without WiFi. As I gather run data in the next few days and then stop with my laptop at the local library, I’ll see if it uploads.
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Generally a 100 is going to be 100-105 miles. Often people turn down their gps accuracy to get enough battery life for the entire event. Instead of taking a data point every second, it's every 6 secs or even up to a minute in some cases. Curves and switchbacks get cut so you lose distance there.
Zasada
Footballguy
Walmsley's Strava log of the run came up a little short, too. I'm not sure how many switchbacks there are on the course, but if there are lots then corners are definitely going to get cut.
Zasada
Footballguy
280km (174mi) run in June. Down from prior months.
But that's OK because I logged 8,128m (26,667ft) in elevation gain! A new monthly record (not counting treadmill elevation) and back to what I love!
At the halfway point of the year, I've put in 1,705km (1,059mi) and 21,629m (70,0961ft). 3,000km might be possible for the year, but 2,000mi probably isn't -- given that the first half of the year was focused on street running, and for the rest I'll be more on trails, trading distance for elevation.
Looking back at the goals I set early in the year:
Completed #2 and the bonus goal.
#3 I'm going to replace with my 50K (how convenient!) -- while I'm still going to run this race, the course has been significantly changed (not even on Moose Mountain anymore!) due to a trail closure so it's not the same metric.
#4 is still on but could be tough given my focus on trails for the rest of the year.
#5 needs to be done. Still doable.
#6 I'll call this my Calgary marathon which was an offshoot of #2.
Which seems to leave the 2nd half of the year a bit empty. Maybe @SFBayDuck's wisdom is sound, and I should try to find a fall 50-miler?
But that's OK because I logged 8,128m (26,667ft) in elevation gain! A new monthly record (not counting treadmill elevation) and back to what I love!
At the halfway point of the year, I've put in 1,705km (1,059mi) and 21,629m (70,0961ft). 3,000km might be possible for the year, but 2,000mi probably isn't -- given that the first half of the year was focused on street running, and for the rest I'll be more on trails, trading distance for elevation.
Looking back at the goals I set early in the year:
#1 the CR has been reset and now out of reach but I'm still going to try to cut two minutes off my PR.
Completed #2 and the bonus goal.
#3 I'm going to replace with my 50K (how convenient!) -- while I'm still going to run this race, the course has been significantly changed (not even on Moose Mountain anymore!) due to a trail closure so it's not the same metric.
#4 is still on but could be tough given my focus on trails for the rest of the year.
#5 needs to be done. Still doable.
#6 I'll call this my Calgary marathon which was an offshoot of #2.
Which seems to leave the 2nd half of the year a bit empty. Maybe @SFBayDuck's wisdom is sound, and I should try to find a fall 50-miler?
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TripleThreat
Footballguy
Catching up from a weekend in the Northeast Kingdom, playing mountain bikes ... LOVE those trails.
@-OZ- all the good thoughts your way.... she's adorable.
congrats to @Zasada @tri-man 47 and everyone else who put on a race bib.
of the 15 or so 100 mile mountain bike races I've done, I'd say my garmin recorded over a 100 once maybe twice, and as low as 96.
Today is week 1 day 1 of Hanson for NYC.
@-OZ- all the good thoughts your way.... she's adorable.
congrats to @Zasada @tri-man 47 and everyone else who put on a race bib.
of the 15 or so 100 mile mountain bike races I've done, I'd say my garmin recorded over a 100 once maybe twice, and as low as 96.
Today is week 1 day 1 of Hanson for NYC.
If I get any slower I may start going backwards. Pace for my 9 miler dropped below 13 min/mi yesterday and most of that was in zone 3 after a rest day. That was coming off a Friday fail where I puked up lunch after a mile and ended up walking the rest of the way. This morning I made it a about a half mile before quitting.
beer 30
Footballguy
Sounds like you are more than prepped for a 100 miler
Don't over do it GB, leave a little in the tank fro crying out loud!
The Iguana
Footballguy
Good idea @Zasada...
First, June update was less than stellar. With taking some time off, I ran fewer miles this month than all year. Considering I wanted to get my heel healthy, it wasn't a terrible idea taking a little time off but since the real solution was around stretching, I could have fixed that without missing a couple weeks...
So, miles this month was a paltry 47.7... But the last week of the month did kick off a 20 week plan to run a marathon in November. Also, it wasn't a great month for weight, etc. I've actually slid back a bit early/mid month and was back up to about 202/203 for much of the month but with recent efforts and re-focus on skipping junk food, did get back to 199 before month end...
So, half year in review along with goal info...
Completed first the Carmel HM in 1:44:08, then the Indy Mini in 1:43:22.
Changed the 2nd one and signed up for the full instead of the half in November.
Ran the Fast Flash 5k in 21:20... would like to run one in under 21 before the end of the year...
And as mentioned, I have gotten down to around 200 lbs - been bouncing between 197 and 202 for the last 2 months+. As I ramp up training to add more miles, I should start to drop some more weight just cause I'm still carrying plenty of extra...
First, June update was less than stellar. With taking some time off, I ran fewer miles this month than all year. Considering I wanted to get my heel healthy, it wasn't a terrible idea taking a little time off but since the real solution was around stretching, I could have fixed that without missing a couple weeks...
So, miles this month was a paltry 47.7... But the last week of the month did kick off a 20 week plan to run a marathon in November. Also, it wasn't a great month for weight, etc. I've actually slid back a bit early/mid month and was back up to about 202/203 for much of the month but with recent efforts and re-focus on skipping junk food, did get back to 199 before month end...
So, half year in review along with goal info...
I've run 530 miles so far this year.
Completed first the Carmel HM in 1:44:08, then the Indy Mini in 1:43:22.
Changed the 2nd one and signed up for the full instead of the half in November.
Ran the Fast Flash 5k in 21:20... would like to run one in under 21 before the end of the year...
And as mentioned, I have gotten down to around 200 lbs - been bouncing between 197 and 202 for the last 2 months+. As I ramp up training to add more miles, I should start to drop some more weight just cause I'm still carrying plenty of extra...
SFBayDuck
Footballguy
The climb up to Devil’s Thumb alone has 36 switchbacks, and GPS can definitely get a little wonky down in all three canyons.
I didn’t charge my garmin mid-race when I ran it, so don’t have my own data on it.
I do know the course was short in the first few years, but as they’ve made a few modifications the past 20-25 years I’m pretty sure it’s 100.2 now
-OZ-
Footballguy
Halfway check (today is day 182)
The first half has been good overall, improving in the pool and on wheels. Run needs to get better in the fall.
Run - 605.6 miles, 79:35 hours
Bike - 1309.8 miles, 105:45. Distance doesn't include trainer although time does. Probably another 850 on the trainer, let's call it 2150 total.
Swim - 117,967 yards (67 miles), 34:55.
So, 2,822 miles, 220:15 hours, just over 9 days training.
Looking ahead, next race is end of August, Olympic tri. Then a duathlon in September. Then I think I'm open until the Memphis marathon in December. So I'll be running more, riding and swimming less although I think I'll try to keep cross training.
The first half has been good overall, improving in the pool and on wheels. Run needs to get better in the fall.
Run - 605.6 miles, 79:35 hours
Bike - 1309.8 miles, 105:45. Distance doesn't include trainer although time does. Probably another 850 on the trainer, let's call it 2150 total.
Swim - 117,967 yards (67 miles), 34:55.
So, 2,822 miles, 220:15 hours, just over 9 days training.
Looking ahead, next race is end of August, Olympic tri. Then a duathlon in September. Then I think I'm open until the Memphis marathon in December. So I'll be running more, riding and swimming less although I think I'll try to keep cross training.
MAC_32
Footballguy
One's objectives constantly change when they aren't clearly defined on the front end. Where I am right now reflects that from the above. I'm a lot stronger and in better balance, but I'm nowhere near the weight goal. I think a function of stage 1 has led me to believe 175-180 isn't what the goal should've been though. 185-190 is about right outside of training. Drop to 180-185 in the few weeks leading into a training cycle. Then try to race 175-180.
I'm happily surprised to see 918 miles at the midpoint and another year of 2K may be in play, but that's because I did more in Spring than expected. Which is also why racing went well late Spring. But as I suspected there isn't going to be the summer base needed to consider a full. After the last week plus I'm feeling comfortable with managing the inflamed achilles. For now anyway. We'll see how it does when I get back to 40+ MPW in a few weeks. As long as it doesn't get worse I'm going to target a half sometime in fall. Not going to identify one until I get where I need to be to begin training though.
To begin training - goals for the next 4 weeks are to increase the consecutive days ran in a given week then finish with an 80-90 min run. I did back-to-back this weekend, so this week will be 3 straight finishing with 6 straight in front of vacation July 27. Post vaca as soon as I drop to 185, begin training. I'm going to train as if a sub 80 half is the goal, but will be smart about pulling back if I think I need to.
gianmarco
Footballguy
The Iguana
Footballguy
bushdocda
Footballguy
Half way point -
166 miles in June and about 40 away from 1000 for the year. Looking for a July around 180ish miles including some 5k race prep and a couple races in the next 8 weeks or so. Will be seeing if can take a big bite out of my PR and gunning for 19
x. This week is about getting my vacation sore feet back from too much time in flip flops. First non-tropical heat run this morning was just awesome. Back 40ish per week with more strides and some McMillan stuff to see where I am 5k pace-wise.
Auto paste from every month - I need to do more sqwats and swings.
Happy July all!
166 miles in June and about 40 away from 1000 for the year. Looking for a July around 180ish miles including some 5k race prep and a couple races in the next 8 weeks or so. Will be seeing if can take a big bite out of my PR and gunning for 19
x. This week is about getting my vacation sore feet back from too much time in flip flops. First non-tropical heat run this morning was just awesome. Back 40ish per week with more strides and some McMillan stuff to see where I am 5k pace-wise.Auto paste from every month - I need to do more sqwats and swings.
Happy July all!
Brony
Footballguy
You might want to wait until it's freakishly hot for that PR. Don't settle for simply toasty weather.Half way point -
166 miles in June and about 40 away from 1000 for the year. Looking for a July around 180ish miles including some 5k race prep and a couple races in the next 8 weeks or so. Will be seeing if can take a big bite out of my PR and gunning for 19
bushdocda
Footballguy
Yeah I will suffer. I got a bit lucky last July that it wasn’t hella hot race morning. Just gonna get ready in the near term and take a couple swings at it before too far into marathon prep.
SFBayDuck
Footballguy
That's called "The Killian", after he did just that at the Speedgoat 50K a couple of years ago. Apparently it's allowed on many courses in Europe, not so much here in the US.
MAC_32
Footballguy
If you don't get lucky don't rule one out amidst marathon training. If one hits on a Saturday during a step back week then long run Sunday and just make sure you don't do any SoS after Tuesday that week. You may be able to do it even without any sorta taper. You'll enter the race feeling sluggish, start the race still feeling sluggish, then look at your watch a mile-in and say what the #### to yourself when you see a 6:20.
MAC_32
Footballguy
Perhaps you could speak to specifics, but from a high level I'd think it would be very difficult to make progress when you race as many ultra's as you do. The recovery time alone just evaporates growth potential. By the time your body may be ready to develop you have another ultra.
bushdocda
Footballguy
pbm107
Footballguy
My goal race in the fall is a half marathon in November. My weakest PR is in the half so I should be able to PR if I have a decent training cycle. I am also running the Rehoboth Marathon in December but my training will be focused on the half.
Right now I am loosely following a 5K training plan trying to re-gain some speed ahead of my fall training. It’s going okay, skipping more runs than I’d like due to work travel, kids activities, too much drinking, and other surprises (neighbor’s 1st floor flooded and my training didn’t prepare me for emptying a 16 gallon shop vac 10 times an hour- this caused tight hamstrings and then knee pain.) I am not getting in all the mileage I'd like but I'm getting in most of the quality workouts.
I am in decent shape, but I will get a better indication on 7/13 when I race the quarter marathon I run every year.
gianmarco
Footballguy
Halfway point (2018 totals in parentheses):
Miles: 560 miles (910 miles)
Time: 88.5 hours (142.75 hours)
Elevation: 26,568 ft (36,847 ft)
I'm on pace to better last year for sure and at least hit my goal of 1000 miles for the year. My elevation is markedly increased as well. My racing results so far, however, have not been as good as last year. Of course, I've only done 3, but the relay and subsequent 5K left a lot to be desired. I was happy with my 1.5 mile x 2 relay result so there's that. I've made a couple "breakthroughs" with improvement in my cadence and staying healthy so far this year. My weight is also finally down to 200 so I'm happy with that.
Looking forward, I'm excited about continued MAF training. The geeky science stuff about running is part of the draw for me and I'm interested to see what kind of improvements I'll see in my aerobic performance by doing this.
Miles: 560 miles (910 miles)
Time: 88.5 hours (142.75 hours)
Elevation: 26,568 ft (36,847 ft)
I'm on pace to better last year for sure and at least hit my goal of 1000 miles for the year. My elevation is markedly increased as well. My racing results so far, however, have not been as good as last year. Of course, I've only done 3, but the relay and subsequent 5K left a lot to be desired. I was happy with my 1.5 mile x 2 relay result so there's that. I've made a couple "breakthroughs" with improvement in my cadence and staying healthy so far this year. My weight is also finally down to 200 so I'm happy with that.
Looking forward, I'm excited about continued MAF training. The geeky science stuff about running is part of the draw for me and I'm interested to see what kind of improvements I'll see in my aerobic performance by doing this.
Brony
Footballguy
Looks like I've recovered OK from my calf issue a couple of weeks ago. I had my 3rd steroid injection in mid May and was expecting this one to go just like the prior two. I was wrong. The initial injection pain was higher and I'm guessing that I put in more miles in early June than the leg was ready for.
After a week's rest and a slow mileage build-up, the right leg is doing pretty good, but far from perfect. Still getting some very mild strains in the hammy and some tenderness at the usual spot in the calf, but getting this on both legs. I think worst case is that the injection did nothing and my mileage limit is back to 3-4 miles per day and best case is that it is helping and will allow me around 6 or 7 miles per day.
I'm signed up for a 5K this Sunday. Our town's biggish event that I've done several times before. I recalled that I did pretty good (for me) in this a couple of years ago which was before steroid injections, so I looked back on my preparations in 2017. Back then I was running more days of the week, but shorter duration and generally faster paces. Basically the complete opposite of slow and long usually advocated here. That definitely has me thinking about my current approach.
I'm waiting for a good spot to get back to more routine running (vs. the 1 on, 1 off I do now). I'm also painfully aware that I've never been able to string together more than 2 months without injury so expectations are in check.
After a week's rest and a slow mileage build-up, the right leg is doing pretty good, but far from perfect. Still getting some very mild strains in the hammy and some tenderness at the usual spot in the calf, but getting this on both legs. I think worst case is that the injection did nothing and my mileage limit is back to 3-4 miles per day and best case is that it is helping and will allow me around 6 or 7 miles per day.
I'm signed up for a 5K this Sunday. Our town's biggish event that I've done several times before. I recalled that I did pretty good (for me) in this a couple of years ago which was before steroid injections, so I looked back on my preparations in 2017. Back then I was running more days of the week, but shorter duration and generally faster paces. Basically the complete opposite of slow and long usually advocated here. That definitely has me thinking about my current approach.
I'm waiting for a good spot to get back to more routine running (vs. the 1 on, 1 off I do now). I'm also painfully aware that I've never been able to string together more than 2 months without injury so expectations are in check.
MAC_32
Footballguy
Quantity, quantity, quantity. Whatever the method, you increase the quantity and the late fall race goals will take care of themselves. I get your frustration, but remember your best training period in 2018 was Spring. Despite the increase in YTD volume your Spring volume actually decreased year-over-year. You ran a lot more miles in January and March, but ran less in the two months preceding the relay - I get there was some injury maintenance, so I'm sure it's justified. Don't forget that though.
But now you're healthy and you bested June 2018 despite basically losing a week recovering from the relay. You logged 76 miles last July. Get over 100. You logged 100 miles last August. Do 130. You logged 104 miles last September. Do 150. Hit those marks and you'll do head turning stuff when the weather eventually breaks in October.
MAC_32
Footballguy
If you have it handy, mind sharing your half plan? I'm not going to fill mine out for at least a few weeks, but the more references the better. I haven't updated any of my half notes since the last time I prepared for one in summer 2017.
pbm107
Footballguy
I will be following the Hanson's plan but adding miles and starting with week 4 of the plan.
Macro view of what I am doing until December :
12 weeks 5K training plan (race 5K)
2 weeks recovery
10 weeks Half training (half marathon)
3 weeks of marathon training
1 week taper (marathon)
-OZ-
Footballguy
Curious - Why not 13 weeks of marathon training, slightly modified? Iirc, there's a test race scheduled in the training.
ETA- I'm contemplating going back to Hanson starting in September, if I jump into week 5 I'll let on track.
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SFBayDuck
Footballguy
Yeah, this is a hard one for me. There are really three ways I can get faster at the 100K/100M distances, and they aren't necessarily mutually exclusive but it's tough to figure out how to do them simultaneously.
1. Get more fit, so that my "easy pace" is faster. That ties into what you're saying, I think. That's going to happen with a good training block, with some intensity mixed in with a steady volume. And a good training block of 18+ weeks would mean no racing, at least not above a 50K.
2. Increase the percentage of the race I'm running vs hiking. But this is tough to work on in training because there is really is no way to "practice" what it's like in the latter stages of a long ultra, whether it's the ability to continue to run the downs (quad conditioning) or the flats (just pain and tired). There is a physical component to it, whether you want to call it strength or muscular endurance, but it's probably mostly mental. In training I think the closest you can get is back-to-back long runs, forcing yourself on that second day to run on tired legs. I talked to my pacer Surf about that during those last 10 miles at San Diego, as while he didn't have a good day he has run a handful of sub-24 hour 100Ms. He said he gets so used to the pain of running on tired legs in training on that second long run that it just doesn't bother him anymore and he can do it indefinitely during the race. I need to do that more. But even that is nothing like actually experiencing mile 58 or 94, and I know I've gotten better at running more, and later, the more races I've done.
3. Execute the "non-running" parts of the race. Nutrition, hydration, blisters, electrolyte balance, and managing aid stations. Again, you can "practice" your nutrition in training, but finding something that I works for even 5-6 hours doesn't mean it's going to work at 15+ hours. The aid station one is a tricky one for me. I spent a ton of time during San Diego in aid stations, even though I was doing something the whole time, not just sitting and resting. Eating, drinking, filling everything with ice, refilling my pack, cleaning my feet and re-lubing, dealing with blisters, etc. And doing those things leads to fewer problems out on the course, and I think overall I executed SD pretty well. So if I cut 30-40 minutes off my aid station time that's great, but does it end up costing me an hour on the course due to other issues getting worse? And oh yeah, every race is different because of the conditions, so what works once may not work the next time.
In the end, it's a constant internal battle for me. I know I could train differently (more flats to work on turnover, more intensity, etc), and that I could get more fit, and that would likely make race day an even better experience for me. But I don't love running. I love being outside, on the trails. I love the community at races. I love the planning and problem solving that are such a huge part of a 100M. I love the community and the volunteers and the aid stations. I love the sunset and the sunrise when I'm out on the trails. And most of all I love that feeling at the finish, a feeling you can only get on race day.
gianmarco
Footballguy
350 miles ytd, 165 of those are race miles 
Excludes any treadmill miles. Moves count says 376 miles.
62600 in elevation but I doubt that's entirely accurate. Moves counts says 13500
Given how slow I am, the 66 hours of training is probably a better barometer. Moves counts says 114 hours for all activity.
Goals:
1. Improve my Mt. Mitchell Mary time relative to the last three years - check
2. Complete the back to back half and full mary challenge - check
3. Complete Umstead 100 and have a Western States qualifier - check
4. Resolve my pain issue - still working on this
5. Drop 45 lbs - only 15 lbs into this goal
6. Finish Burning River 100 -
Excludes any treadmill miles. Moves count says 376 miles.62600 in elevation but I doubt that's entirely accurate. Moves counts says 13500
Given how slow I am, the 66 hours of training is probably a better barometer. Moves counts says 114 hours for all activity.
Goals:
1. Improve my Mt. Mitchell Mary time relative to the last three years - check
2. Complete the back to back half and full mary challenge - check
3. Complete Umstead 100 and have a Western States qualifier - check
4. Resolve my pain issue - still working on this
5. Drop 45 lbs - only 15 lbs into this goal
6. Finish Burning River 100 -
