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Saturday, September 30, 2017

Vulture Bait 50k Training Update #2

Just an update to my earlier post on my 50km trail run training.

This is a bit of navel-gazing so feel free to skip!!!

The Heat

The temperatures have finally subsided here in the Toronto area - from around +30C (in late September - whyyyyy???) to something more seasonal - +10-15C.

I got in my last long run yesterday in a bit of sprinkling rain and cool weather.

It was fantastic.

It's amazing how much of a difference cool weather can make - I finished over 26km in about 3 hours, and felt like I could have gone a lot longer (finally!).  Not dying at the end of my long training runs is a big plus, my confidence is finally there!

Just in time.

The Terrain

The other thing I did was to try better match the race day terrain.  This is a bit difficult as everything with a trail around here is also very hilly - not much I could do about that.  But I did throw in a bit of road (just like the race) and some gravel, and cut back on the winding single-track.

It was still quite a bit more difficult than Vulture Bait... 521m of elevation gain yesterday over 26km vs 218m of elevation gain I recorded when I did the 25km Vulture Bait.  But at least a bit easier/closer.

The Pace

I'm much more confident now that I can be in the 7:00/km range, maybe quicker.

I ran the 25km Vulture Bait in just over 6:00/km pace back in 2009... I was lighter, so add 20 seconds per km for weight, another 30 or so for pacing for 50km instead of 25km.  I'm also in much better run shape than I was back then (I had just done my first marathon and Ironman, but was a noob).

Ran 6:47/km in my last training run, which I wasn't pushing much and it was harder than the race (as noted above).

So everything is finally lining up for a good day!  Just hope the weather cooperates.

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