In review of
the race I will cover my race plan and execution, and things I think worked
well. Or not.
General plan
·
Run
the first hour, then run/walk 4+ miles per hour; keep moving at least 90% of
time
·
Run
the most flat or downhill sections; walk uphill parts. Running 3/4ths of the 1
mile loop.
·
Try
for 200+ calories per hour
·
Get
food/drink mostly at the race provided aid station, eat/drink while walking
·
Keep
stops to a minimum, only for restroom, clothing, stretching, treating/fixing
something
·
Set
up own aid station along the course, preferably on the walk portion.
Run 3/4th of lap - 11:15 to 14:00 minutes per mile. 57 to 46 miles over half of event
Run 2/3rd of lap – 11:45 to 14:45 minutes per mile. 55 to 44 miles over half of event
Run half of lap – 12:30 to 16:00 minutes per mile. 51 to 40 miles over half of event
Assumption of run pace of 10 to 12 minutes per mile, walk pace of 15 to 20 minutes per mile. Expecting the quicker pace earlier and the slower pace later.
Actual performance
I ran the
first 6.75 miles stopping once for water.
From this point I ran only part of each lap, walking some of every lap. Three or four laps I walked the entire
loop. I eventually switched some parts
from run to walk sections. Occasionally
I walked more of a specific lap as I felt it would permit me to keep going
better overall. I didn’t wear a watch,
checking the timing monitor for the time of the current and prior laps, plus
overall average pace, total miles.
I mostly ate
and drank as appetite/thirst dictated.
I stopped
and sat down to prop my feet up 3 times for 10 to 15 minutes. I also drank chocolate milk and ate some of
my own foods: brownies, peanut butter crackers, peanuts, honey/coffee energy
drink.
I took
acetaminophen about 5 times during the race.
I stopped
with 101 miles at 22:55:32.
Regarding
pacing, I basically ran at my easy long run effort level for about 3/4ths of
each 1 mile lap, walking 1/4th.
Analysis
What
worked:
The one mile
loop was good in that I never needed to carry anything except what I was eating
as I left the aid station.
Access to
food and drink every 15 to 20 minutes was enough. Access to my clothing and gear every lap was
a good thing.
The 1 mile
loop also made it easy to identify when to walk or run. No need for a watch to signal walk/run. The default was the same every lap, adjusting
only based on recovery needs.
The run walk
ratio worked well for me. It was never a
longer run portion than I felt I could manage.
To prevent
chafing with rain expected, I used a diaper rash treatment in the “diaper zone”. I rubbed my feet with vasolene before putting
my socks on.
The lighted
course probably helped avoid sleepiness compared to running through normal
nighttime darkness.
I had
practiced walking quickly and easily.
And I practiced run/walk transitions on long runs.
I think I
was able to get close to maximum miles in the race for the training I had done.
Less than
ideal
Being my own
crew cost a little time for each thing I needed to get out. For maximum miles a support crew would be
important. This was true for both my own
aid and the race provided aid station.
Playing it
by ear for nutrition needs probably was not ideal. I think I got behind a little in the first few
hours. If I had figured this out in
advance I could have just been eating/drinking per schedule.
Having a loose goal plan gave me permission to stop before time was out. I had a minimum goal of exceeding my age, then to keep moving the whole time, and a "completely satisfied" goal of 100 miles. I surrendered the keep moving goal after reaching the completely satisfied one.
(Marathon shown as smaller red bar at right of graph, big red bar, far right is 3 Days at the Fair)
Mile Splits
Lap
|
Lap time
|
Total Time
|
Average Pace
|
1
|
09:51.6
|
0:09:52
|
0:09:52
|
2
|
09:39.6
|
0:19:31
|
0:09:46
|
3
|
09:37.5
|
0:29:09
|
0:09:43
|
4
|
09:52.0
|
0:39:01
|
0:09:45
|
5
|
09:38.3
|
0:48:39
|
0:09:44
|
6
|
09:37.3
|
0:58:16
|
0:09:43
|
7
|
11:17.3
|
1:09:34
|
0:09:56
|
8
|
11:12.0
|
1:20:46
|
0:10:06
|
9
|
10:29.3
|
1:31:15
|
0:10:08
|
10
|
11:11.2
|
1:42:26
|
0:10:15
|
11
|
10:33.7
|
1:53:00
|
0:10:16
|
12
|
11:29.8
|
2:04:29
|
0:10:22
|
13
|
11:59.9
|
2:16:29
|
0:10:30
|
14
|
10:59.9
|
2:27:29
|
0:10:32
|
15
|
10:33.3
|
2:38:03
|
0:10:32
|
16
|
11:38.0
|
2:49:41
|
0:10:36
|
17
|
10:42.0
|
3:00:23
|
0:10:37
|
18
|
11:17.6
|
3:11:40
|
0:10:39
|
19
|
11:48.7
|
3:23:29
|
0:10:43
|
20
|
11:03.9
|
3:34:33
|
0:10:44
|
21
|
13:03.2
|
3:47:36
|
0:10:50
|
22
|
11:54.0
|
3:59:30
|
0:10:53
|
23
|
11:08.3
|
4:10:38
|
0:10:54
|
24
|
12:05.1
|
4:22:43
|
0:10:57
|
25
|
11:15.1
|
4:33:59
|
0:10:58
|
26
|
21:13.7
|
4:55:12
|
0:11:21
|
27
|
13:19.6
|
5:08:32
|
0:11:26
|
28
|
12:12.5
|
5:20:44
|
0:11:27
|
29
|
13:20.2
|
5:34:05
|
0:11:31
|
30
|
13:21.6
|
5:47:26
|
0:11:35
|
31
|
11:23.9
|
5:58:50
|
0:11:35
|
32
|
15:07.0
|
6:13:57
|
0:11:41
|
33
|
12:17.7
|
6:26:15
|
0:11:42
|
34
|
11:49.0
|
6:38:04
|
0:11:42
|
35
|
26:28.1
|
7:04:32
|
0:12:08
|
36
|
11:37.3
|
7:16:09
|
0:12:07
|
37
|
13:41.8
|
7:29:51
|
0:12:09
|
38
|
12:50.7
|
7:42:42
|
0:12:11
|
39
|
14:29.9
|
7:57:12
|
0:12:14
|
40
|
11:27.5
|
8:08:39
|
0:12:13
|
41
|
16:30.4
|
8:25:09
|
0:12:19
|
42
|
12:45.1
|
8:37:54
|
0:12:20
|
43
|
12:49.3
|
8:50:44
|
0:12:21
|
44
|
13:43.8
|
9:04:28
|
0:12:22
|
45
|
14:57.1
|
9:19:25
|
0:12:26
|
46
|
12:09.4
|
9:31:34
|
0:12:26
|
47
|
19:51.7
|
9:51:26
|
0:12:35
|
48
|
12:20.5
|
10:03:46
|
0:12:35
|
49
|
13:26.2
|
10:17:12
|
0:12:36
|
50
|
11:26.7
|
10:28:39
|
0:12:34
|
51
|
39:57.5
|
11:08:37
|
0:13:07
|
52
|
11:40.1
|
11:20:17
|
0:13:05
|
53
|
13:43.8
|
11:34:00
|
0:13:06
|
54
|
11:45.4
|
11:45:46
|
0:13:04
|
55
|
18:10.3
|
12:03:56
|
0:13:10
|
56
|
11:39.5
|
12:15:36
|
0:13:08
|
57
|
15:23.6
|
12:30:59
|
0:13:11
|
58
|
14:02.5
|
12:45:02
|
0:13:11
|
59
|
12:20.2
|
12:57:22
|
0:13:11
|
60
|
13:13.0
|
13:10:35
|
0:13:11
|
61
|
11:46.8
|
13:22:22
|
0:13:09
|
62
|
13:26.7
|
13:35:49
|
0:13:09
|
63
|
16:18.4
|
13:52:07
|
0:13:12
|
64
|
15:44.9
|
14:07:52
|
0:13:15
|
65
|
15:17.0
|
14:23:09
|
0:13:17
|
66
|
14:56.3
|
14:38:05
|
0:13:18
|
67
|
14:47.0
|
14:52:52
|
0:13:20
|
68
|
11:50.9
|
15:04:43
|
0:13:18
|
69
|
13:51.1
|
15:18:34
|
0:13:19
|
70
|
11:36.3
|
15:30:10
|
0:13:17
|
71
|
12:02.7
|
15:42:13
|
0:13:16
|
72
|
14:01.8
|
15:56:15
|
0:13:17
|
73
|
11:34.6
|
16:07:49
|
0:13:15
|
74
|
11:54.8
|
16:19:44
|
0:13:14
|
75
|
17:20.6
|
16:37:05
|
0:13:18
|
76
|
13:22.7
|
16:50:28
|
0:13:18
|
77
|
14:04.2
|
17:04:32
|
0:13:18
|
78
|
12:20.1
|
17:16:52
|
0:13:18
|
79
|
16:29.2
|
17:33:21
|
0:13:20
|
80
|
11:58.5
|
17:45:20
|
0:13:19
|
81
|
13:56.9
|
17:59:16
|
0:13:19
|
82
|
22:47.0
|
18:22:03
|
0:13:26
|
83
|
13:23.5
|
18:35:27
|
0:13:26
|
84
|
12:21.7
|
18:47:49
|
0:13:26
|
85
|
12:44.5
|
19:00:33
|
0:13:25
|
86
|
15:39.6
|
19:16:13
|
0:13:27
|
87
|
14:31.2
|
19:30:44
|
0:13:27
|
88
|
12:35.5
|
19:43:19
|
0:13:27
|
89
|
13:25.0
|
19:56:45
|
0:13:27
|
90
|
16:00.7
|
20:12:45
|
0:13:29
|
91
|
13:14.2
|
20:25:59
|
0:13:28
|
92
|
16:09.6
|
20:42:09
|
0:13:30
|
93
|
14:52.7
|
20:57:02
|
0:13:31
|
94
|
12:48.7
|
21:09:50
|
0:13:31
|
95
|
15:06.9
|
21:24:57
|
0:13:32
|
96
|
15:32.5
|
21:40:30
|
0:13:33
|
97
|
15:13.8
|
21:55:44
|
0:13:34
|
98
|
14:02.7
|
22:09:46
|
0:13:34
|
99
|
15:53.9
|
22:25:40
|
0:13:36
|
100
|
16:24.7
|
22:42:05
|
0:13:37
|
101
|
13:19.4
|
22:55:24
|
0:13:37
|
