Notes
. Ran the two harder sections of the Ice Age trail. For the flat sections I did pretty good, but the hills really wore me out. Trail was wet, but not really muddy. I started out feeling tired within 5 miles today, not sure if it was the mileage so far this week or just the hills. Did 4 energy gels, 3 scoops of heed (2L H2O), and a powerbar recovery. Rolled both ankles at least 4 times. Didn't really get to run with anyone because no one was running even close to my pace, and didn't want to go slow today. Overall pretty happy with this but I wish I could have ran faster...
Map says 5000 feet of elevation gain.
Thinking about how this relates to the IAT 50 mile:
First 10 miles of the 50 mile race are easy, little technical difficulty and 100% runnable, only small hills. Should be able to average 8:00-8:30 pace.
The next ~20 mile out and back will be more difficult, more rocks and roots, probably closer to 1.5% grade, with around 5 miles of flat running. Will probably average around 8:45-9:15 pace.
Next ~17 mile out and back will start off/end with a steep climb, most of this section is hilly with constant ups and downs, lots of rocks and roots, 1.5 - 2% grade and maybe 3 miles of flat running. Will probably average 9:00 - 9:45 pace.
Last 3 miles are mostly downhill or flat, little technical difficulty. Should be able to pick up the pace and average 8:00-8:15.
This means I am going to have to really push the pace on the flats, which is only about 18 miles of the race.