My strategy was simple - run 3 miles and walk for a minute, during which I would take a drink/gel. The run was split in 2 phases with phase 1 fuel consisting of gels (6 in all) and water and phase 2 a " High-5" 4:1 (Carbs:Protein) Endurance drink. I also took 2 cereal bars along but did not eat them until I had finished. It was cold at 7 in the morning and I dressed appropriately - compression top and tights, a fleece cycling jersey (handy back pocket), gloves & hat and shorts over the tights (with the gels in the pockets) I set off shortly after 7 with a loooong playlist on the iPOD (another record). Despite the cold the roads were mainly dry, with just a few shaded icy spots to negotiate. With 6 gels in the larder I was planning on returning home after 18 to 21 miles to pick up my carb/protein drink before heading out for the phase 2 leg. The phase 1 route took me from Ballincollig into town via the Model Farm Road, the South Quays, Horgans Quays, Sundays Well (first real hill) and out the Lee Road for about 5 miles back to Ballincollig Regional Park where I did a 2.35 mile loop before returning home to collect my drink and down a half can of coke. I had no problem resuming running after the short walking breaks, although I looked forward to them more and more as the miles went by. 21.5 miles in the bag - now for the challenging bit. My average pace for phase 1 was 8:11 miles. As the Connemara Ultra i'm training for has a two mile hill close to the end I head west to Curraghbeg for the climb up onto the ridge overlooking the Inniscarra Reservoir. I reach the base of the hill at mile 23.3 and plough away up the hill at 9 minute pace and feel quite good. I crest the hill and descend for over half a mile before doubling back. I pass the imaginary 26.22 miles in 3:36 (8:14 pace). I figure I lost 75 seconds on the climb and try to make it back up on the final descent clocking a 7:15 mile to mile 27.7. As it's too early to head for home I run along the Wood Road to the Park covering the 2.35 mile frozen circuit one more time. I stop for my last walking break at mile 30.8 and find it relatively easy to resume running although fatigue is creeping in. There are less than 18 minutes on the clock, however I chose a route home that will get me over the 33 mile mark. During the last mile I spot Pete running against me (did a few Triathlons with him during the summer) - we stop for a quick chat and he said that he had been meaning to call me to organise a run today - I show him the 32.5 miles on the clock - "maybe not today". I finally stop the clock at 4:31:50 with 33.22 miles covered (8:11 pace) - just 10k short of race distance. Conscious of the fact that my legs could cease up I take the dogs for a mile walk after downing the remainder of the can of coke (certainly a must have for Connemara) and eat the 2 cereal bars I had carried for 33 miles. The chart below shows the fairly even pacing with a few deviations for the climbs/descents and for the obvious walking breaks. All I have to do now is watch my recovery and avoid doing too much over the coming days as the inevitable DOMs sets in. Surprisingly I had no blisters, chafing (no vaseline) , nipple issues (no plasters). My heart rate was well under control with a high of 152. The average pace of the combined running section was 8:02, although something tells me that that pace would not have been possible over the last 10+ miles had I not included walking breaks from the start. Time to read up some more on Jeff Galloway's ideas. Sat 2nd Jan 33.23 miles in 4:31:54 (08:11 pace @ 134HR) Base Week #6 - 63.92 miles (Don't think i'll run tomorrow) .
Saturday, 2 January 2010
10 Minutes of Walking........
............ helped me sustain a relatively even pace today on my longest run ever which lasted just over 4 and a half hours. Most of the run/walk was on roads with just under 5 miles in the park across frozen grass and gravel paths - so not much benefit.