Dress Rehearsal Race run 16-miler (1:55:46) 7:15 ave pace
Splits: [6:46, 7:02, 6:52, 7:02, 6:47, 6:57], [8:18, 7:45, 7:40, 7:46, 7:33, 7:17], 6:57, 7:02, 6:40
We began at the StGM race start. Our goal, as advised, was to run the first 7 miles hard. I was suppose to hold a 6:40-6:45 pace so I could get a 3 minute lead by the end of mile 7. I ended up with a 2 minute lead. The beginning rollers were just killing me today! But I was pleased just to get that today!! I am going into this run with a very sore upper body from heavy strength training sessions this week. I'm suprised that the hundreds of squats and deadlifts I did this week didn't take out my legs?!
Veyo hill was what ever I could do. I felt good running into it and didn't seem to struggle up the hill. I think I could have ran faster, but worried that going too fast on this hill would wipe me out for the 3 miles of rollers through Dammeron Vly. My two mile splits on that hill were an adaquate pace of 8:18 & 7:45.
Dammeron Vly was tough!! I really wanted to hold a 7:30 average pace , but just did what I could do. I ended up running a 7:40, 7:46, 7:33 through the rollers. My little 1 mile downhill decent to the half-way point was a 7:17 pace. The next 3 miles after the 13 mile mark was more enjoyable. I averaged a 6:57, 7:02, 6:40 down to snow cyn. I tried to use the big drop to snow cyn as a recovery, but felt I needed the time to make up so I pushed the last mile a little harder. On race day I need to avoid this area to make up time. It's just too much drop and it chews the legs!! I felt a little tired after the run. I think my pace may have been a little slower on to winchester hills if I was continuing on. I finished right on the exact time for mile 16 if this was race day (3:10 time).
Nutrition: I ate a very small snack before I left the house of water, apple sauce and cashew squares. I sipped on energy drink from home to the start. May have drank a total of 8 oz. I carried the remainder of the drink with me at the beginning of my run. I sipped at mile 3 and 5. I was sweating VERY heavy! At mile 7 I drank 12 oz of G2 all at once. That didn't bother me at all and I knew I was slowing down for the hill. Grabbed another G2 at mile 10 and carried it with me to sip on all the way to mile 13. I took a gel at mile 13 and carried another G2 with me to mile 16. I felt good nutrition wise, but I think I'm still under hydrated through the run. I'm not sure I can get any more fluids in me without causing stomach and side ache issues.