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Discussion Starter · #1 ·
<p>I did this race last summer, my first time ever going over 5:45 hours, btw ... it reached 93F that day ... I made 43+ miles ...</p>
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<p>.. since then I've pr'd the 50K in 5:18 but still hang between 5:40-5:45 for all others I did in the past year ... I pulled out another < 3:30 marathon from my arse, somehow ... and have done 2 50 milers  (first in 10:22 and last month in 9:43)  ...</p>
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<p>I want to be aggressive on this non-tech course and hopefully will get more reasonable weather than last year  ...</p>
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<p>my best 5k was around 6:40 pace ... best 10k  just shy of 7 MM  ... not sure my speed is quite 'there' right now but not sure how much that matters in such things as 8 hour races, lol</p>
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<p>sooooo... what say the peanut gallery?  what's a realistic yet challenging goal for my upcoming 8 hour?</p>
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<p>thanks ...</p>
 

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Discussion Starter · #3 ·
<p><br><br>
you have 8 hours to do as many 3.29 mile loops as possible ... 1/2 hour before cutoff time you start a 1/4 mle out and back to record 1/2 mile increments to add to your loop total milage ... it's a fairly simple course reminding me of a HS XC course with very little hills, no real technical areas and maybe 1 - 1 1/3 miles of road  ... lots of grass and a little 'trail' that is wide and not nearly like single track I am used to  ...</p>
<div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>trailz92</strong> <a href="/forum/thread/69221/challenging-but-realistic-goal-for-my-8-hour-on-aug-14#post_1929073"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border-bottom:0px solid;border-left:0px solid;border-top:0px solid;border-right:0px solid;"></a><br><br><p>How does this work?  They give you a time limit and you run as far as you can?  I'm assuming this is a loop course or some sort.  Is that even close to being correct?</p>
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Discussion Starter · #5 ·
<p>that'd be cool, jen  ... I am torn between running a pace I 'know' I will be able to maintain the entire time and just pushing things and risking having to stop early  ... it'll be 9 weeks before my goal race and first 100k at Oilcreek ....  decisions, decisions, decisions .....</p>
 

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<p>I would target (If decent weather)</p>
<p>1)  A PR</p>
<p>2) 48 miles = 10:00</p>
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<p>I would strategically pick what ever the biggest up area (I know you said flatich, but I would still think there is some hill) or what ever the most difficult area to run and walk 2-3 minutes each loop.  When you run, run a pace you feel you could keep up for 8 hours, but still walk each look weather you want to or not.  You could run the whole 1st loop to see which area you are going to walk.</p>
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<p>My 2-cents</p>
 

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<p>With 9 weeks until your goal race I think you can safely push it as hard as you like, unless you have a history of being slow to recover. But then again, you don't want to get hurt before the 100 either...</p>
 

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Discussion Starter · #8 ·
<p>flounder ... the biggest up area is a paved hill right after the midway AS  ...  I would grab some boiled potatoes after getting my fluids replenished and sponging off and hike that sucker while chomping on my taters  :) </p>
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<p>last year I walked a lot more of the flat areas than I might have needed ... but it was hot and also the longest race I'd ever done by over 2 hours, so I was being fairly cautiously competitive, lol ...  I bruised the heck out of my toenails/toes and had some considerable blisters, partially due to not being careful enough in my sponging efforts and running in very wet socks  *yikes*</p>
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<p>when I was first studying/learning about ultras I read that 50k pace might be something like 30/sec/mile slower than marathon pace ... mine is MUCH slower, but mine is also on trails rather than roads!   but this 8 hour race is the least technical/hilly race I've done on trails so I think I might be able to push the pace more than any other I've done ... </p>
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<p>I'm just trying to decide whether I want to risk failure this time or play it safe ... like I always do.</p>
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<p>I would run a comfortable / relaxed 8 hour pace -</p>
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<p>To me the difference between pushing the red line and backing down a bit to comfortably hard, but relaxed is 15-20 seconds per mile at that distance - I am not talking about dogging it, just make sure the 1st 4-5 hours feel real easy and follow your plan for walking, drinking & eating.</p>
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<p>My challenge to you is to pick an effort level (Don't care about pace - heat effecte pace too much) that you can sustain the whole 8 hours - I would love to see your 1st 4 hour distance and 2nd 4 distance within 5% of each other.</p>
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<p>You can work hard in the race - but make sure you can race hard your whole last hour.</p>
 

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<br><br><div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>Flounder</strong> <a href="/forum/thread/69221/challenging-but-realistic-goal-for-my-8-hour-on-aug-14#post_1929778"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border:0px solid;"></a><br><br><p> </p>
<p>You can work hard in the race - but make sure you can race hard your whole last hour.</p>
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<hijack> :) You certainly know something about that!  </hijack></p>
 

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Discussion Starter · #11 ·
<br><br><div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>Flounder</strong> <a href="/forum/thread/69221/challenging-but-realistic-goal-for-my-8-hour-on-aug-14#post_1929778"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border-bottom:0px solid;border-left:0px solid;border-top:0px solid;border-right:0px solid;"></a><br><br><p> </p>
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<p>My challenge to you is to pick an effort level (Don't care about pace - heat effecte pace too much) that you can sustain the whole 8 hours - I would love to see your 1st 4 hour distance and 2nd 4 distance within 5% of each other.</p>
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<p>You can work hard in the race - but make sure you can race hard your whole last hour.</p>
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I hope that can happen ... fairly even splits ... the temperature differential last year made that unrealistic but hopefully this year will be more hospitable  :)</p>
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<p>I did my 50 miler at Mohican really well, imho and did race hard the last split (approx 5 1/2-6 miles) barely walking and wish I had the split for it ... I think you'd have been proud of me and my effort on that day  :)     I was!    that's the part I am most proud of.</p>
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<p>I have not mastered negative splits and don't know if I will ... once I lock into a pace it's very difficult for me to rev into a higher gear  ... I suppose I need to practice that more ... have been wanting to include some 2-3 mile tempo pick ups in the middle of a 15-20 mile LR  ... like 3-4 x 2  mile tempo  in the body of the run ... maybe will do that while building to oilcreek in October ..thoughts?<br>
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Discussion Starter · #12 ·
<br><br><div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>Jensparks</strong> <a href="/forum/thread/69221/challenging-but-realistic-goal-for-my-8-hour-on-aug-14#post_1929804"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border-bottom:0px solid;border-left:0px solid;border-top:0px solid;border-right:0px solid;"></a><br><br><br><br><p><br>
<hijack> :) You certainly know something about that!  </hijack></p>
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:)    as I was struggling (mostly mentally) to keep running w/o walkbreaks that last section at Mohican I kept reminding myself of the magnificent FLOUNDER DOPPLEBACH    ....  very inspirational!</p>
 

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Discussion Starter · #14 ·
<p>thanks, flounder ... I make pace bracelets but don't really pace myself by them ... I use them to guage whether the reality of my race is matching up within the timerange I thought my training was leading me  ... if I'm ahead or behind I do NOT alter what I'm doing in the run, I just make a mental note of how I'm feeling and ponder why that may be and keep on trucking ...</p>
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<p>I'm thinking of trying, for once, to set an aggressive pace goal and see if maybe I can meet it rather than running by feel ... I never feel nauseous/worn out/spent at the end of my races and think maybe I'm being a slacker and afraid of failure by pushing my limits  ...  sometimes I feel beaten up and my bones/joints hurt so badly I slow due to that, but worn out doesn't happen ...yet.</p>
 
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