Race Week 4/21/14

This is the week of my 6th Promise Land 50k.  Previous best was in 2010 in a time of 5:41:26.  I think I am in better shape that when I last ran this but my training so far this year has been broken up 3 times due to some back issues.  Also, 90% of my training has been with a HR at or below 142 (train slower to run faster).
4/22/14 - Ran the 6 mile loop with at HR below 142.
4/23/14 - Ran 4.2 miles around Raleigh Court at HR below 142.
4/26/14 - 2014 Promise Land 50k.  The best case scenario would be to break 5:30, settle for finish would be to PR, worst case scenario, break 6 hours.  I also had a goal of having less than 5 minutes not moving on the course.  Garmin gives you a moving time and total time.  This is where you can see how much time you lost at Aid Stations and bathroom breaks.
Here is a rundown of my 2010 splits and what I ended up running this year.

		Next	2010	2014	diff.
AS 1	2.74	7.21	30.15.00	28.30	1.45
AS 2	9.95	3.88	1.37.02	1.33.00	4.02
AS 3	13.83	3.98	2.14.26	2.12.42	1.44
AS 4	17.81	3.1	2.49.09	2.48.00	1.09
AS 5	20.91	5.18	3.17.23	3.15.10	2.13
AS 6	26.09	3.33	4.07.38	4.05.40	2.18
AS 7	29.42	2.1	5.01.00	4.56.50	4.1
AS 8	31.52	2.75	5.22.40	5.19.32	3.08
Finish	34.27		5.41.26	5.37.53	3.33

The Yellow highlighted cells are where I lost ground on the 2010 race. 

Start to AS1 - This is a gravel road that climbs and then gets steeper and steeper.  I ran to about the 2.2 mile mark and then hiked to the water stop topped off my handheld and moved on quickly.
AS1 - 2 - This around 2 miles climbing on trail that then dumps you on a grassy fire road that rolls, mainly downhill to AS3.  I took it easy on this section but it would be a good place to make up some time in the future.  I filled my bottle up with GU Brew and grabbed 4 PB and J squares.

AS2 - AS3 - I felt off on this sections and hiked a good portion of this climb.  I did stop and tighten one of my shoes along this route.  This is a mostly uphill climb to the BRP that finishes with a nice gravely road decent to AS4.  I grabbed 3 more PB and J squares and topped of my bottle with GU.

AS3 - AS4 - this is almost all downhill on mostly rocky technical trail.  There is a short section on grassy fire road but otherwise it is down down down.  I hit this downhill pretty well but stayed conservative.  I did have to stop of a Nature Calls moment but other than that this section went well.  Grabbed a couple potato wedges and salt and was off. 

AS 4 and 6 are the same.  My original goal was to conserve to this point and let the race start here.  And have legs for the climb up Apple Orchard.

AS4 - AS5 -  This is a 2 mile mild downhill gravel road decent to the White Tail Trail across from the North Creek Campground (I took 2 ecaps on this section).  I was feeling pretty good and the weather was perfect.  I ran almost all of this section minus the beginning of the White Tail Trail and the steep grassy road into AS5.  Here I grabbed a few more PB and J squares and topped off my bottle.

AS5 - AS6 - I ran this entire section and gained ground on a number of people that has passed me earlier.  Things were right on track.  Topped of my bottle and grabbed a few more potato wedges and salt.

AS6 - AS7 - This is an all uphill section that gradually ascends until you get to some rock steps and then wooden stairs at the Falls (I took 2 ecaps at the beginning of this section).  It's a ball buster and the point in which you will either gain ground and time or lose it quickly.  I was able to run everything until it got pretty steep and then was able to power hike to the BRP.  Any point that the trail sort of leveled out I would go back to running.  Filled my bottle and grabbed a few potatoes and was off.

AS7 - Finish - As soon as I left the AS and ran across the BRP I began to get quad and sartorious cramps.  From feeling great to walking in a split second.  I was able to shake them off shortly and got back to a slow jog until they subsided.  I did feel like I had to "nurse" my legs until hitting the last road and 2.8 miles to the finish.

This section is almost all downhill, minus a short .25 mile steep section.  One back to Overstreet Falls Road I felt pretty good and was able to hit this section in a under 7min/mile pace.  I finished 21st in 5:37:51

Here are all the details.  I did wear my HR and was pretty happy with those numbers - http://connect.garmin.com/activity/487682355

I think that the "Dark Side" of the course is still the place to make up time.  From AS 4 to the finish there is a lot of climbing and places you feel like you should hike but runnable.  This was a really good race day in which I felt good almost the entire time.  My prerace strategy went as planned and there really isn't anything else I could have done differently.  We'll see how many year's it take before I come back. 

I did get in 2 extra miles going back out to meet Gina on here way in to the finish.  That last downhill mile didn't feel good at all.

Ended the week with 44.83 miles running.