Notes
18-22 miles with vertical focus if you can.
Good hydration before and during.
No HR monitor- just run how you feel with the first ~45:00 very easy and relaxed then allow a harder effort over the last half, avoid jogging along. HR would be in the 150- 160 range for this.
Try to get a bit of vertical today, no need to go huge though. The 100k isn't what I would call a severly vertical course.
***
Ran 3 different loops...cross mountain loop was 7.3 and done in 1:09. Around and over loop was 7.3 and done in 1:02 (pr by 8 min) and I pr'ed the first mile ascent with an 8:50 (first sub 9 ascent ever). Over and around loop was also 7.3 and done in a whopping 1:16 and I killed myself on the backside descent. Fucking brutal. I went an 8:50 again for the first mile ascent on that loop which I think is what did me in. Anyway, a good run overall with some cranking work. Only had one gel with me so I bonked severely around 2:15 mark and just held on.
Training Plan Entry
Hill
22 mi
18-22 miles with vertical focus if you can.
Good hydration before and during.
No HR monitor- just run how you feel with the first ~45:00 very easy and relaxed then allow a harder effort over the last half, avoid jogging along. HR would be in the 150- 160 range for this.
Try to get a bit of vertical today, no need to go huge though. The 100k isn't what I would call a severly vertical course.