29 August 2009

30+ Miles?!

In following last week's theme, where I set a new personal high for mileage in a week, I ended up setting a new (probably stupid) personal high for mileage in single training run: 30.56 miles. I was anticipating running for about 4 hours and covering about 25 miles...but I'm not good at math and had no choice but to get back to my car and end up running for 4:32 and covering over 30 miles. Probably not that smart, training-wise, but I actually feel pretty good at the moment sitting here drinking a coke (which I was CRAVING for the last hour of the run) and enjoying the dull muscular aches and twitches in my legs.
After last week's 63 miles, I had a severe case of dead legs this week. I ran a little (4 miles, hating every step of it) on Tuesday, and then ran again Wednesday after work. Wednesday's run was actually a pretty good one, as I ran for about an hour and actually clipped off a couple sub-6 minute miles along the way. Thursday's run was a tempo 9 miles around town followed by a hill workout that I absolutely dreaded and cut short. My legs (specifically, my soleus muscles) were not happy to experience inclines again.
Considering all of that, I decided to approach today's long run with a "must complete" attitude. I had pretty much "tapered" for it throughout the week, so I wanted to get a decent trail run in. The plan was to run steady and easy for 2 hours, then pick up the pace for about 45 minutes, and then finish up with another hour of steady running on heavy legs. My last attempt at a long trail run was cut short by the heat and humidity...and the fact I used my car as my aid station made it far too easy for me to simply quit and drive away. Footfeather's comment has been in my head ever since that run, bothering me:
This workout yesterday taught you how to give up during a race. I know this from experience. Gut through it next Thurs..

It bothered me mostly because it was so true! And knowing that I wanted to make myself finish the run, I parked my car 8 miles away from where the majority of the run would take place. This would allow me to run the first hour 8 miles up to the Greenbush Picnic Area, then the next hour on an out and back from Greenbush, giving me my 2 hours of 'easy' running. At this point I would (hopefully) speed up the pace a bit on the Greenbush trails, before being forced to run another 8 miles back to the car. On my way to Butler Lake, where I parked, I left a cooler with water, SCaps, and Gels/ShotBloks at Greenbush. There. Now my aid station was nowhere near my car and I had no choice but to run/death march/crawl 8 miles back to my car.
The plan worked pretty well!
The first 8 miles from my car to Greenbush on the Ice Age Trail were exactly what my legs wanted. I had been running a bunch more on roads recently in anticipation of the Fox Cities Marathon in late September, and the trails are just flat out BETTER. I kept the pace easy and the HR low and arrived in Greenbush in a little over an hour.
A brief re-load of my water and I continued north on the Ice Age Trail for 4.65 miles before turning around and heading home. Still, the running was really easy and enjoyable.
Once I got back to Greenbush, I again switched out water bottles and ran a 5.1 mile loop. I had run over 2 hours at "easy" pace and now wanted to pick it up. This part got a little difficult, but I'm happy with a 7:31 average pace for my "tempo" part of the run. When I finished that loop I would have quit the run had my car been available. I was pissed at myself but at the same time happy with myself for parking 8 miles away. This part of the run was going to suck...most likely really suck...but I had no choice. I took my dear time at the Picnic Table Aid Station reload, gathered my thoughts, and off I went. According the Garmin, on this last leg of my run I only had a 10 minute/mile pace. While I definitely slowed down, that number is a little high because it includes the big break sitting at the picnic table. Overall, I ran 30.56 miles in 4:32. Not sure how I thought I'd only be running 25ish miles and 4 hours. Also not sure how smart it is to do a 30 mile training run when your peak event is 31 miles.
Final thought:
I really need to get better at taking in calories. I did well with ShotBloks and Gels for the first 2 hours, but after that they are simply barf-inducing to me. For the total run, I took in 4 SCaps, 3 gels and 8 ShotBloks. And the majority of that was in the first 2:30. I'm hoping that the aid stations at the North Face 50K have stuff that will look appealing to me, because I'm finding it VERY difficult to get enough calories from Gels and ShotBloks to keep going.
Any ideas out there?

201 comments:

1 – 200 of 201   Newer›   Newest»
Helen said...

Nice run. I like the planning... never make it easy to cut it short!

But what's this about -

"Also not sure how smart it is to do a 30 mile training run when your peak event is 31 miles."

You have like EIGHT weeks until the race - that's loadsa time to completely tire yourself out and recover and do it all over again and still have time to taper... whatever that means. Remember - it ain't called ULTRA running for nothin'

Matthew Patten said...

30 mile run is child's play. Now 31, that is bad ass.

In my ignorant opinion, you are eating too much.

8 bloks is a lot for 4 hours. I consume 1 per hour during an ultra.

Just hold back on the mileage the last 2 weeks, and you should be fine.

nwgdc said...

Matt- do you mean a single Blok...30 calories and all, or do you mean a single pack of Bloks?
A single ShotBlok seems like very little caloric intake.
Don't get me wrong, I hope that's what you mean, because, as mentioned, I stink at taking food in!

Richard said...

That 30 miler sounds like my dream run. The problems I have with running for that long are firstly getting time away from the family, then being bio-mechanically sound and finally the nutrition.

I am convinced that the transition from marathon to ultra (successfully) is that you have to crack the nutrition. I can't stand the sugary sweetness of energy food after 20 miles. I've found myself stopping in my local coffee/petrol station and drinking warm sugary coffee and Mars bars to keep going at mile 20.

Keep up the good work.

footfeathers said...

Great effort - easy week next week...

I really hope Matthew's not racing ultras on 33 cals per hour.

As for you not tolerating the foods after a couple hours, I've been playing around with additives to water. I used to really just like plain water but have been finding that ultrafuel (about 200 cals in a 20oz bottle) works really well as a constant, steady source of energy. The unflavored version makes it almost unnoticeable compared to plain water.

Also, maybe try some baby sized Clif bars; just chew them very well to aid digestion.

Again, great training run! You taught yourself how to FINISH.

nwgdc said...

Richard- Thanks for the comment! Currently, my wife and I are "DINKS." Dual Income, No Kids. That will be changing in our future at some point, but at the moment, if I give her enough of an idea of where I'll be and how long I'll be gone and yes I'll have my cell phone and no I won't get any ticks on me or contract Lyme Disease (again)...then she's okay with it. Oh yeah, and coincidentally (or not) she was in Milwaukee shopping at the same time.
Sugary coffee (or anything with caffeine, for that matter) and candy would have been perfect. I'll keep that in mind :)

Dug said...

Nic, been a while hasn't it? I'm stopping by to let you know I'm back at it; both running and blogging about it. Sounds like your running has been treating you well, with the 30 miler and all!

What races do you have on the horizon?

Carolina John said...

wow, that's a lot of planning. you're nuts nic! good job.

KimsRunning said...

I see you're still at it...lol! I love reading your posts and wondering if you realize that a 30 mile training run is soooooooo unbelievable!!! 30 miles!!! AWESOME!

My friend mixes a protein powder into her water for her long runs. She swears by that.

My muscles twitch 24/7. Irritating, huh???

Matthew Patten said...

Just to clarify, I get most of my calories from Succeed! Clip-2 sports drink. One packet, diluted into 20oz = 152 calories. I probably average 1 of those per hour + the 1 shot blok + 1-2 scaps.

That is under 200 calories per hour. After 6-8 hours I start ingesting "real" food.

I think people don't take in account how many calories the sports drink has, and they eat to many solids as a result.

Also, simple sugars take a lot more water to break down than slightly starch foods (I may be mistaken in there somewhere). The concept behind Long Chain Maltodextrine in drinks like Clip 2 is to give you easily digestible carbs.

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