Aaaahhhh....that was a lot more like it.
Last week I was kind of bummed about feeling pathetically slow for a not super hilly 20 miler in which I fore-went coming home across the mesa trail because I was already so slow and lethargic that I just wanted to be done running after 15.
Today I got retribution for last week, and it felt really good.
16 Miles - 2:01:07 - 7:34/mile avg - HR: 157 Avg - 2006' vertical.
I wanted to simulate the moab 55K course to some degree today in a tempo-ish pace for 90+ minutes. And the route and day worked out perfectly.
The Moab 34 Mile course claims to have 4500' of climbing. So today's run was just shy of half that mileage and vertical...close enough. And I felt really solid. The trail conditions weren't ideal in some spots for speed,with lots of snow pack and icy spots. But it wasn't too bad, and didn't slow me down too much I don't think.
I started the run by joining Nan on her 14 miler (so she could jump start me to a faster pace). It was really great, we ran out marshall road and up to Eldorado Springs. We turned around at the end of the pavement and I bid her farewell after 6.85 miles so I could head up the mesa trail while she ran back on the roads. I had averaged 7:05/mile for those first miles with Nan with a 154 avg HR. Just where I wanted to be, and feeling very comfortable.
I then ran the mesa trail all the way to Chataqua, then down Baseline, across Broadway back to Table mesa and home.
53:17 was my split for the Mesa trail, from South Trailhead to the Ranger Cottage at Chataqua. But I cut the course slightly by running bluestern rather than staying on the mesa trail up toward shadow canyon and looping back. So my exact mileage from trailhead to cottage was 6.04. Pace for that section was 8:49 avg. Not horrible considering the ~1500' of net gains and icy/snowy conditions. HR: 158 avg for that section.
I learned that it is exactly a 5K from the ranger cottage at Chataqua to my house. And as I looked at my watch I realized if I could go just under 6 min pace to home I could get 16 miles in 2 hours even.
And I wanted to finish out a solid tempo effort for the day, so I pushed it pretty hard at the end. The last 5K is half down hill, in which I was at a slight recovery pace at 5:30/mile and 150HR, and then flat or slightly uphill for the final 1.5-2 miles. I did the 5K in 6:11 pace at 19:12.
I didn't quite pull off the 2 hour even...but pretty close.
I'm really satisfied with how good the body felt today over that speed/distance/terrain. I think I'm on track for a big PR and solid race at the 50-55K distance in Moab coming up. Just a couple more weeks of similar training/mileage, then I'll taper down over the next 2. I'm getting pretty excited to race, even though its still a month off. If I can remain healthy, this will be the first time I will race an ultra feeling prepared and properly trained.
That said, I'm a really new runner/racer and there is a pretty stacked field at Moab. So I don't have any grand visions of placing high or anything like that. I'm just going to run my own pace the first 2/3, and then run down as many suckers who went out too hard in the last 8-9 miles of net down hill, and just see where that gets me. Should be a blast. I'm also really looking forward to the 3 day trip with the family, and hanging out with everyone down there. I think I know about 15 people racing it personally, so it will be a really cool trip to hang out with everyone.
But, I am curious to know, from those who have run Moab, what kind of time you think I could shoot for there? It seems possible for me to shoot for 4:30 or so. 4:33 would be an 8:00/mile avg, which seems reasonably doable compared to todays effort. Granted, its double the distance...but I'll be tapered etc. So, I'm not really sure what to expect/shoot for really. But I feel pretty confident if the course conditions are favorable that under 4:45 is realistic for me, and that it's within the realm of possibility to get it done faster than that if I play it right the first 2/3 of the race.
Any input from anybody with experience there?
And to finish...a special note for Cody (to continue on the ribbing theme that is completely ridiculous for me to be directing toward him based on our respective race histories but what the heck). You may want to watch your back those last 8 miles of downhill in Moab...cause there will be 178 pounds coming at you at near sound barrier speed ;)
Weekly summary
46 Miles - 6 hr 44 min - 5900' vertical - HR: 150 avg
