[fzlaforge]

fzlaforge on July 24, 2020 at 1:34 pm · in reply to: How fast do I run on race day? #43830

I just invested in one of these, which I’ll get next week:

Ideally, I can just stop, dip the flask in a creek or lake, and then be on my merry way in less than half a minute. If it works out, it could be great.

[fzlaforge]

fzlaforge on July 24, 2020 at 11:06 am · in reply to: How fast do I run on race day? #43815

Thanks, briguy! That’s really helpful. I know everyone is different, but it’s good to see how others approach such runs.

I tend to keep my HR between the top of Z1 and bottom of Z2 on 20+ mile runs. But, as I mentioned before, with HR drift and rising heat, I usually get right up to AeT for the final five miles just to keep the pace going. (I think I also have a bad habit of pushing through dehydration for the last hour or so, instead of taking a couple minutes to filter more water.)

[fzlaforge]

fzlaforge on July 23, 2020 at 3:26 pm · in reply to: How fast do I run on race day? #43805

briguy: Thanks for the response. For the first half of an ultra (let’s say 32 miles+/50km+), any idea what your usual HR are relative to your AeT? And if you’re keeping it around AeT, do you ever temporarily spike higher (e.g., finishing a climb) or do you try to keep it fairly constant?

Side Note: After doing so much Zone 1 and 2 running, I’ve kind of forgotten what it’s like to push myself at a more strenuous pace.

[fzlaforge]

fzlaforge on July 21, 2020 at 6:46 pm · in reply to: How fast do I run on race day? #43765

Any updates, Andreas or Anna? I’d love to see other people’s experience with HR strategy during 10+ hour ultras.

I’m targeting a 55-mile (89 km) self-supported solo mountain run with about 10,000′ (3000m) in elevation gain in the remote High Sierra (the Evolution 100k) in late September.* I’ll be racing the daylight rather than other runners though. I’d like to minimize my headlight time at the end of the run for safety and marital harmony. So, in essence, it’s like a race in that I’d like to complete it as quickly as possible, but the consequences of a blowup are greater.

Anyhow, my current plan is to try to stay at or below AeT for the first two-thirds of the run, which probably means walking the majority of the climbs and trying to run all the flats and downhills. But I’ve done a few 23-24 milers in similar conditions in the past six weeks, and I’ve noticed that I’m right at AeT when slowly running the flats for the final few miles. It’s safe to assume that when the distance is doubled, I’ll eventually have to go over AeT and solidly into Zone 3 on any flats or techy downhills during the last third if I’m to keep running. Hopefully, the cooler temps in late September and the next two months of training will help though.

Anyhow, again, any data points of peoples’ HR experience/strategy in ultras would be appreciated.

*My AeT is around 142. I’ve been doing all sub-AeT runs for the past couple months. But in skimo, I can maintain an HR in the low 170’s during 35-minute max effort climbs, so I figure my lactate threshold is likely near 170. I’m currently running over 57 miles per week in the mountains at or, usually, below AeT. I’m not sure if these specifics are relevant to my inquiry, but everyone else here mentions such stats so I figured I should too.