Heart Rate/Elevation Profile
I was actually a bit concerned listening to the weather report driving home from work Friday which said no morning fog and temperatures way above normal for the Bay Area. In fact it turned out to be a summer day in the fall.
Envirosports hosts a fun and casual event that enabled me to start feeling very relaxed. I followed my plan to take it easy for the first few minutes to warm-up because I opted not to do any warm-up running before the event. After the race director gave us our pre-race instructions and we sang God Bless America he had us head down onto the beach for the start. As I stood at the edge of the concrete just before the start of the sand I know I was thinking what everybody else had on their mind. Does he really want us all to start running on the sand? Are my shoes going to fill up with sand before I even start? We all seemed hesitant to head out there and would imagine thinking the same thing. What can I say? Everyone obliged his request and off we went starting at some random line which looked like a tire track which was named the officially certified starting line. I have to admit after we began I felt like I was tiptoeing across that sand.
Sticking to my plan I hit the course, all trail and all up for the first three miles at a comfortable pace, settling into a good rhythm. My legs felt strong so I had to hold back a bit to keep my heart rate below 80%. I know that I am comfortable below 80% for long periods of time at this heart rate and knew I should try to keep it there for the three mile climb up to Pantoll and the first aid station. I was carrying a 20 oz water bottle with the addition of an Elixir electrolyte tablet. At the aid station I refilled my bottle and added another tablet. There was nothing to eat at the first station and I didn’t bring anything else along which in hindsight was something I will change for my next race. I am not sure what I was thinking because this meant 11 miles, over 3500 feet of elevation gain, with no extra calories. In fact, I think that was my only week point in preparing for this race. More experience and miles will make me stronger over this distance but I think for a first race at this distance I came in with a great base level of fitness.
After the first aid station I was ready for the down hill to Muir Woods. I think I had a smile on my face the whole 4 miles. I had never been on the Ben Johnson trail before and was comfortably cruising along until I caught up with a small group who had left me behind near the top of the first climb. I decided to stick with them although my legs really wanted to keep going at a faster pace. I am glad I did cool it down because that party ended after we hit the bottom and started to climb again. It was a bit of a rude awakening adjusting to climbing pace again and my legs didn’t feel as strong any more. I also started to feel a hotspot on the bottom of my foot and began to think it was caused by a load of sand in my shoe. I was a little frustrated for a moment thinking that it might be sand so I decided to stop and take a look. After removing my shoe I discovered it was completely empty so I guess I couldn’t blame the beach start any more.
I was able to get into a good rhythm again and soon caught another small group. I stuck with them as we merged onto the Troop 80 trail and actually got my heart rate down to a comfortable 75% for a while. I got a little too comfortably and actually a bit antsy. We started the final climb back up to Pantoll and I used that slowdown as a launching pad, taking off. Well that didn’t last too long. It was quite a rookie move and about 50 yards later my legs just were drained. I was able to stay ahead of the group although it really didn’t make any sense. I realized that I was very low on energy and would need to stop for a bit to eat at the aid station.
I refilled with Gatorade this time and tried to get some food down. My stomach was not going for it though. I ate as much as I could and grabbed some energy bar bits to eat on the run. At that point I had been running a little under 2 hours. I was very happy with that pace so far but I soon realized I would just be surviving to the finish line. I didn’t have any reserves left to surge ahead and try to gain on anyone. I wasn’t really worried about that either. I just love running feeling strong and I was a bit disappointed that I still didn’t have it left inside. Thinking about that feeling, the race and distance occupied my mind for the run back down to Stinson. I have been consumed recently with thoughts of doing an ultra one day. During this race and in the aftermath it has dawned on me that I need to keep that goal in check. I just love running and want it always to be part of who I am. I want to stay fresh and set goals which will allow me to keep in balance all my work and family responsibilities. I want to continue to stay strong on the bike and don’t really have much more time to allocate to anything more than incremental increases in my endurance level. The thoughts that have stayed with me after this race are I love running strong and want to finish strong, charging all the way to the end.
I remember I had these very same thoughts during the final miles of the Marin Double Metric Century I did a few years back which also stayed with me in the days afterwards. When I sign-up for an event I usually go in with the confidence, experience, and training to know that I can finish and can hang with the stronger side of the crowd. The last few miles of this Double were excruciating. I couldn’t keep a respectable pace going at all and finished less than satisfied. I knew in the back of my head that I hadn’t put in enough training and promised myself I would be better prepared the next time. I need to stick with my gut
I had pretty much nailed this 25k. I knew I had room to improve but I was still having a lot of fun bounding down the Matt Davis trail. With about a mile to go I had my energy back, my thoughts were wondering and then all of a sudden I tripped. Not sure if it was a root or rock but I stumbled hard but was able to stay on my feet. As I screeched to a stop, the force that I used in my legs for braking triggered massive cramping all the way up and down both of my legs. At that point I couldn’t move my legs at all. After a minute of massaging and stretching I started back up again. Very gingerly with all my enthusiasm gone, continuing down the trail, while needing to stop every couple of minutes to relieve the cramping. I was passed by two other runners and then finally hit the bottom of the trail and then the road to the finish line.
Besides that one setback and then plan to bring along more calories next time the race was fantastic. I had thought going into the race that if I my ideal run would take me to the finish in 2:35. So the fact that I did it in 2:37:48 was great. I know that my training plan worked well and that I just need more experience racing a fueling at these longer distances. I am already looking forward to the next one.
Distance 25K
Time: 02:37:29.0
Zone Averages: Max HR 189; Max during 25K race 174.
91% + : 2:30 min
85-90%: 49:50 min
75-84%: 1:28:45 min
74 & below: 16:30 min
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