Notes
Temp 65 Wind 3 mph. Humidity 98% Dew Point 64°.
Two Hour HAH*Long Run. Ultra training moves into phase two. Several weeks of back-to-back long runs to prepare and adapt for final phase which will entail consolidating 40 miles of running over three days into two days.
*HAH = Hilly as Hell. Mentally map out a route that I believe will get me close to averaging 100 feet of inclines per mile (actually ended up being 90.6 feet per mile).
Testing out two six-hour performance strategy tips solicited from DA during last Sunday's cool-down run:
(1) Hydration - Mild urge to pee is perfect. Stopping often is overhydrated. No urge at all or brown pee is trouble. Warm and humid start and warmed to 69° by 7:00 a.m., so good day to work on this. Drank EFS/water mix at 20:00 minutes, then about every 30:00 minutes thereafter. Worked perfect for about 90:00 minutes. Pretty much lost any urge after that. So, takeaway is to try every 20:00 minutes tomorrow.
(2) Pacing - Even splits with focus point not so much on pace/effort, but finding a stride that is comfortable and letting the chips fall where they may. I'm used to that anyways, so didn't think a whole lot about it, just relaxed, got comfortable, enjoyed the morning, and ran. Was actually expecting be about 20-30 seconds per mile slower, but 8:25 felt just fine and everything was +/- 8:15ish after five miles.
Little less than a mile from the house and was over two hour time limit (but only by 5%) when 15 mile Garmin alert went off. No reason to sabotage tomorrow or trash what has otherwise been a very solid and productive run, so pull the plug and walk on back to the house. Two dimes, two nickels, and seven pennies.