Stu's 30K (18.64 miles)
6 March 2011, 11am
Hilly run through Clinton, Sterling, West Boylston, and Boylston in MA
gluten free bagel with peanut butter and half a banana @ 8am
half a banana @ 10am
mint chocolate Gu @ 10:45am
tiny sip of gatorade pro or water ~every 5 min
one gel every 30 min, alternating non-caffeinated with caffeinated
3 endurolytes during each hour
Temps in the 50s. Much wind! There was rain that varied from none to mist to downpour during the entire run, but it didn't ever bother me. Mist from passing cars was refreshing, as was the chill off of piles of snow on the roadside.
Saucony Pro Grid Rides in correct size
CW-X stabylix long tights
mid-weight Zoot half-zip top
some sort of light, waterproof Sugoi jacket
cap with brim
Yeah, I got warm, but I wasn't sure that I wouldn't get chilly if I were out there for like four hours. Finally took the jacket off between miles 16-17.
How I ran a negative split:
9 min run : 1 min walk fastidiously adhered to throughout
did walk briefly through a few aid stations to re-fill fuel belt bottles
yeah, I listen to music...Rush for the first half (Time Machine Tour set list) & hip-hop for the second half...except when chatting with Harold or passing by volunteers on the course
Super awesome race volunteers, course monitors, and policemen throughout the race. Even with the rain, they stayed out there! Of course, being last and alone for much of the run, I got lots of undivided cheers and encouragement. I'm not gonna lie...that was awesome and very helpful.
I felt even in energy and attitude throughout...even though I was last until just after mile 12 and ran alone except for the first 5K during which I chatted with a guy, Harold, who was just out to run to the 5K point. By the end, I had passed 6 people (three in the last 1.64 miles). I finished 5th from last, so one must have dropped out.
This is a run with ~1151 feet of climbing in 18.64 miles (30K). My HR avg was in zn4, but didn't feel like tempo pace. Indeed, it wasn't tempo pace so I chalk it up to the hills and the vertigo I had over the past two weeks (finally really started to turn the corner on Tuesday last week). BUT, I had the same HR avg but 11:24/mi pace at the Derry 16 miler at the end of Jan (~1184 feet of climbing and 30-40 degrees colder). The hills at Derry were more punishing, IMHO.
Am *very* pleased with my splits (by my watch):
5K 39:46 12:47/mi
10K 1:18:57 12:42/mi
15K 1:57:46 12:38/mi
20K 2:33:20 12:20/mi
25K 3:10:17 12:15/mi
30K 3:46:21 12:08/mi
The goal set by my coach for this race when he gave my training plan to me in December was 12:15-12:20/mi. So, YAY!
Smiled the whole way. Yeah, it was that crazy kind of fun!
Some gentle stretching and more vigorous of The Stick.
Water and chocolate milk.
Wore my socks, tights, sushi hat and two layers on top into a very chilly bath once I got home. Need to get a thermometer to get the temps of these baths...to see if they are anywhere near cold enough...but, believe me, it's not the kind of cold you really enjoy. Hot green tea helped me tolerate it. Hot shower. Dried off and struggled into Zoot recovery compression tights.
PB&J on gluten-free bread, Cape Cod potato chips, coconut water snack.
Taped my left knee (I'm out of tape now). Hips and knees did well...only very occasional complaints. That spot low on my left shin began to really bother me on the down hills by mile 15 or so. Blister on left foot "bunion". Blister and purple toenail on right foot middle toe.
Glad this one is done! Just want to mention that I kept close "watch" on my physical status throughout the run and was ready to bail at the first sign of illness. Also, I felt fine during and after a 5 mile test run on Fri, felt fine on Sat, felt fine when I woke up this morning. Hopefully, the trend will continue into tomorrow! Will continue to suck down water and clementines.
Got a last minute email from Thor stating that he and a friend decided last minute to run Stu's, but I didn't see him.
Thank you all for your encouragement and support! I think about you often while I run.
DOR tomorrow, except for walking the dogs.