Notes
Cramps unbearable after mile 22. The 3:45 caught up with me like the 4:00 pace group did last year, but this time I ran with them until mile 23. That helped. The music did help a little in the last miles but it was so loud, I should've focused on a specific song and looped it. But it probably got me an extra minute where I was able to zone out.
Pacing was really good. Had a slow first mile, a semi fast second but it was down hill. All splits in Garmin were between 8:10 and 8:50 up until mile 22, unoffical average between 8:30-8:34. We'll see when the results come in and I can analyze the data. I think I actually walked before mile 21 but I was able to make it up. Then I walked for a period in each of the remaining miles with mile 26 being the slowest. I was able to tough it out to the finish but like Clarksburg..... It was painful. Very painful. It hurt worse than Clarksburg and lasted longer with the cold. After the race I was in the clinic drinking broth and eating pretzels with the clinicians massagng my leg. But I was finally able to retrieve my bag to put on dry shirts and see Theresa come through at 4:44:ish (Yeah!) She looked a lot better than I did but was experiencing confusion and drug like symptoms afterwards until we ate. NOTE: Decide immediately when you are going to eat. Plan it early and do it. We should've headed to Pyramid afterwards like we planned.
This year was cold. VERY COLD. It was not bad at first with the fog, but the breeze and the finish was not fun with skimpy wet clothes. It was COLD. Next time, pack dry gloves, dry pants and keep them warm. I'm guessing it was barely above 40 at the later miles and finish.
The shoes: they were fine and comortable. I was not running on my toes at first and by the time I realized it was too late so I just ran relaxed. My blister injury was aggravated when I started walking so I had to start landing on my heels. That aggrivated my cramps. But I still think I'm ready to keep venturing down the stability path, and use the motion control shoes for long and easy runs until they are ready to be replaced.
The cramps: Based on the salt outline on my face, it was suggested I'm losing too much sodium. Based on an article I read I'm not stretching enough. Potassium and calcium may also be needed. So first, need to stretch my legs more. Second, I needed more electrolytes and sodium and continue to research salt tablets and potassium/calcium supllements.
The reason why I raked quality a 9, because the first 22 was a PR and shows I can run 22 miles at 7 mph. And I think though I walked I gave it a 10 effort based. Just need to fix my post 30k training and preparation. But it seems 30k is my current limit.