Yea, I'm new to this long distance running stuff and not the best strategic planner (don't hire me to invade a hostile country Mr. Bush). But I'm turning a leaf here and mapping out a plan for my first 12 hour race and my first night race. Thanks, fellow CRC member George for your all wise guidance. It's likely necessary to both keep me fresh (as much as you can be) through the night AND for next weekend's PCTR Headlands 50 miler. Ummmm, what am I thinking?!?
So here's my Overall Plan plan:
Finish 5 laps or 45 miles. Have fun and keep it slow. If I feel good and I get in before the cut-off then consider a 6th lap BUT save some for the Headlands 50 miler! Be wise and not ignorant – yes, this is smart Franz leaving a note for competitive Franz!
Lap 1 (7:00 – 9:00 PM) 9 miles
Pace: Start with a run flats/downhill and walk uphill plan as the trail permits. If this doesn’t work transition to a 5:1 run/walk ratio (10 minute run, 2 minute walk). I have a feeling the starting option will work best and it doesn’t require me to monitor my watch! Average pace across 9 mile loop should be 13 min/mile (2 hour lap).
Food & Hydration: Two 20 oz. water bottles per loop – refill at 5.5 mile aid station. Have 28 oz. water bottle in Start/Finish drop bag to switch if hydration is insufficient. Target calorie intake is 200 – 300 calories per hour. Start with Clif Shots (1 per 15 min or 120 calories per hour) and one GU per hour (90 calories)
Lap 2 (9:00 – 11:00 PM) 18 miles
Pace: Continue with the run flats/downhill and walk uphill plan. Average pace across 9 mile loop should be 13 min/mile (2 hour lap).
Food & Hydration: Two water bottles per loop – refill at 5.5 mile aid station. Use the same fueling as lap 1.
Lap 3 (11:00 PM – 1:00 AM) 27 miles
Pace: Continue with the run flats/downhill and walk uphill plan. Average pace across 9 mile loop should be 13 min/mile (2 hour lap).
Food & Hydration: Shift to a single serving bottle of Perpetuem (230 calories) and take 1 Ensure along (250 calories).
(15 min. buffer to 1:00 AM) LUNCH
Eat as tolerated pancackes, bacon, and some coffee.
Lap 4 (1:00 AM – 3:00 AM) 36 miles
Pace: Continue with the run flats/downhill and walk uphill plan. Average pace across 9 mile loop should be 13 min/mile (2 hour lap).
Food & Hydration: Two water bottles per loop – refill at 5.5 mile aid station. Use 5.5 mile stretch to digest. Get food at next aid station. Clif Blocks and/or GU.
Lap 5 (3:00 PM – 5:00 AM) 45 miles
Pace: Continue with the run flats/downhill and walk uphill plan. Average pace across 9 mile loop should be 13 min/mile (2 hour lap).
Food & Hydration: Single serving bottle of Perpetuem (230 calories) and take 1 Ensure along (250 calories).
Lap 6 (5:00 PM – 7:00 AM) 54 miles
Pace: Continue with the run flats/downhill and walk uphill plan. Average pace across 9 mile loop should be 13 min/mile (2 hour lap).
Food & Hydration: Single serving bottle of Perpetuem (230 calories) and take 1 Ensure along (250 calories).
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