Tuesday, November 20, 2012

The Keys to Success to Run" One Day"

I haven't run many 24 hour races, but I feel confident in my race strategy. The three keys are pace, diet, and body temperature.

I find an aerobic pace that allows me to run as efficiently and with as little extra movement as possible. This will allow me to put little stress on my stomach which allows me to digest food and put less stress on those running muscles to delay the build-up of lactic acid.

I like to alternate salt, fat, and sugar every twenty minutes or so. I prefer eating more often as opposed to a lot every hour. This has worked for me and keeps my energy levels pretty even the duration of the race. Vespa every two hours is key also.

As nighttime draws near, putting on the right clothing is key. Keeping your core temperature consistent keeps the blood flow to the muscles and stomach which need it. When you get hot or cold the body diverts some of your blood flow to deal with regulating your body temperature.

Lastly, I have found that running more and walking less keeps me looser and more uccessful. I thought mixing in walking early would help rest my running muscles and help me late in the race, however I found it did the opposite. Finding a pace I could run a long with was the key.

At Across the Years, I'm going to build in a faster paced ile every ten miles to help with the lactic acid build up.....I will let you know how it goes.

 I hope this helps.

Sunday, November 4, 2012

The Light in the Tunnel is a Little Further Away

I guess that light is a little further away:) After running an intelligent race and forced to stop at 16 hours due to a left groin issue, I am signed up for Across the Years on the 29th of December. I need a full 24 hour to build my confidence for the 2013 World Championships in May. Mileage is not the goal....it is all about the time. The thing is if I run the majority of the 24 hours, the miles will take care of themselves.

What went right at 24 Hours The Hard Way? I had zero stomach issues and I was we'll hydrated throughout the race...peeing every 45 minutes or so. Also, I finished 100 miles in 14:00:50. That was about 15 minutes off my time at NorthCoast but the groin was tightening up big time the last ten miles and this course was much more challenging.

I will build on these positives and focus on heeling the groin and focusing on long race paced runs with long tempo runs built in once my body heels. I am excited about the opportunity to get better for Worlds and enjoy the nice Arizona sun:)