Runners
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I'm three weeks out from my race and was a little worried about the distance. Decided to do a training run today mimicking the race which consists of three loops at 6.5 km, one 10 km, and the final 7.5 km for a total distance of 24 km's. I just finished the 24.13 km's in 3:03:36. Feel pretty good and not exhausted but know trail running will be a bit different than today's run which was primarily on road/asphalt. Average pace was 7'36"/km and my heart rate was steady at 149 bpm.
Plan to spend the next three weeks at about 50 km/week in training and hopefully that will be enough.
Thank you all for your stories and support. It means a lot and please know that you guys are an inspiration to me.
"I don't give a shit what anyone else is doing, we will do what is best for us and our customers" - Giles P. :)
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@Dmart Thankfully it is hard packed with minimal roots and rocks, but enough that you have to be mindful of foot placement.
Today’s run was where I working out the fuel situation and used gels and a strop waffle. A decent breakfast this morning (almost too much) and took a gel at 1 hour, strop waffle at 1:50, and didn’t need another. Extra’s in my vest just in case along with enough water for today’s conditions. The race has 3 aid stations so not worried about running out of liquids.
Also was working out pacing so I could gauge what I need to run to be steady in the race. 7’30”s felt good and I could easily manage my breathing and heart rate.
"I don't give a shit what anyone else is doing, we will do what is best for us and our customers" - Giles P. :)
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@goosehd If you’ve run the distance at that pace in training, some technical difference due to trail won’t be a problem (so long as you stay on your feet!), especially in race conditions. If you’re not going for a specific time, then just go out and enjoy it, and if you are; good luck. I’d be more than happy to be running those times.
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@goosehd practice carb intake. Depending on intensity, adjust your carb intake. Time 2 below, you can work with 30-60g/hour, anything higher practice higher intake of 70+g/hour.
Since you will be longer than 90 mins out there on race day, I would certainly consider a carb load.
Happy to help if needed. -
I run a lot slower on trails than on roads, and eat more
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@Dmart Thank you and a question regarding carbs. I eat a lot of carbs during the week and wonder if I still need to load when my diet is too heavily focused on them. Normal week has rice, pastas, bread, oats, etc.
"I don't give a shit what anyone else is doing, we will do what is best for us and our customers" - Giles P. :)
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@goosehd I wouldn’t get too hung up on it for a 15 miler: if you have supplies with you on the day, you won’t be hitting the wall. Have fun!
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@goosehd I see it a bit differently and would go more in line with research. Yes, you may not hit the wall but could you benefit, feel better and perform better? Distance to me is not necessarily a good marker. If I run a half marathon in 75 mins I may be able to run it with just the glycogen in my muscles and liver, however if I race for more than 90mins, everyone can benefit from a carb load and consuming carbs during the race.
To me it depends on intensity and duration, so being out there racing at your personal race intensity for two hours, certainly you will benefit from a carb load and fuel during the race.
As a general rule and what we see with the professional athletes we are working with is around 4-5grams of carbs per kilogram of body weight two days out and 8-12g of carbs per kilogram of body weight the day before. Front load the carbs, so you don’t have to eat too much too late.
But please don’t just carb load as prescribed without testing it. Everyone reacts differently and some may be able to absorb more or need to take less. Same goes for in race fueling. Test taking carbs at race intensity during a simulation or intense workout. -
Some triathlon pros are eating 185 grams of carbs an hour on the bike.
And the dude who just won Javelina Jundred and Leadville 100 mile ultramarathons says the only way he can do that stuff is high carb fuelling. -
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About to give my Glycerin Max their first test run!
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Race day on Sunday and putting the final pieces of the puzzle together. Temps will be around 35F at the start climbing to 43F (by finish hopefully). Spent the last week trying out different combinations of running gear/clothing to figure out what will work and not. I spent one day and went to the race site to run the more technical side of the race to find that it is in worse shape than last year with more rocks, roots, and other trip hazards. Today was my last training run and felt pretty good.
Tomorrow is a rest day
"I don't give a shit what anyone else is doing, we will do what is best for us and our customers" - Giles P. :)
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@goosehd What we all want to know is will you be running this race in a pair of UHR with some Wescos on feet?
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@GardenState Great question and sadly, I don’t think I’m ready yet. Maybe next time
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@goosehd Good luck Sunday. Take it easy on the techy parts, and have fun. I look forward to your race report.
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Man I just joined this forum a few days ago, but you guys have threads for everything! I hope to share some runs here...
