Notes
Haven't run so well since 2010, which was a 1:33 year. Didn't run all week since the difficult 10 miler. I just thought to myself, half marathon pace, though I have no idea what that would be. It is just an effort level idea and an unsaid bit of advice for Matt who also ran it. I wound up staying ahead of him all race, despite the fact that he destroys me on training runs. I steadily picked off runners through the first 6 miles and held my own petty well from there on. I had a guy trading with me in the last 2 miles on the mountain and left him way behind at the very top.
Coming out to 101 at 8 miles, I had a slight flare up of the cyst in my left foot, and had to adjust my foot strike. Once I got on the mountain, powerhiking seemed to take the pressure off and it wasn't an issue, so hopefully this strategy will help for Washington.
I very productively employed the Wim Hoff breathing technique in a pro-active way. It was usefull to stave off cramps a while back, but I found a place for it in the routine. It belongs just before recovery, cresting a hill and shaking out the kinks on the flat or downhill that follows, and fits very well with sustained power hiking. During a high intensity segment, it really needs to start before you need it. After some recovery effect was felt, I maintained it while adjusting posture and calmed it back to normal pace. When recovered or beyond an extreme grade, I responded well and comitted to a sustained run up the slope. Of course, at the last stretch I broke into an inspired run and maintined it very well to pass 3 or 4 people.
Awesome run. I felt great afterward, not in any dire distress, and held off cramping while descending to the cars. We ran until my calves were twitching, I engaged my breathing and walked agressively, problem solved.