Some notes from my run on 5/16. 45 miles in 13:12. Down South Kaibab, up North Kaibab, Down North Kaibab, up Bright Angel. 6:10 across. 23 minute rest at North Rim. 6:48 back across.
Bright Angel campground (7) in 1:45
Cottonwood campground (14.8) in 3:30
Leave Manzanita (16.2) @4:10
North rim (21.x) in 6:10
Leave North rim @ 6:23
Walk in to Phantom (35) at 9:45
Leave cottonwood campground (35.4) at 10:00
1.5 mile rest house (43.4) at 12:35
South rim (45)by 13:12
4200 calories consumed
10000 calories burned
Brought in pack:
1800 calories of efs (stopped using at North rim)
6 liquid shots (400 cal each) only ate 4
4 stinger waffles
4 clif bars- only at 2
Lots of salt stick pills
10x 200mg ibuprofen (took 8) for altitude sickness
Drop bag at phantom ( 1 liquid shot, 1 clif bar, 1 bag of efs, extra socks) didn't need/use it. Animal found it and ate half of it anyway.
Temp: 37 at start on south Rim
100 at Phantom at 2:00pm
Training:
worked way up to 60 miles/week
1 long run a week
3 longest runs at 20 (2 trail, 1 road)
Crowders mtn run 2x (16.5, 20 miler)
Ran everyday for durability
Did big sets (50-100 reps) of body weight lunges, squats, step ups for strength.
Myrtl routine for hip girdle stability and glute strength
Training mistakes:
- needed more consistent strength training for legs. 2-3x a week for months
- Needed to train more eccentric loading on quads. Needed to do that 2-3x a week for months along with running.
-More consistent hip girdle/glute training (Myrtl routine)
Gear:
Altra Olympus shoes
Altra gaitors
Sls3 compression socks
Compression spandex shorts
Old Nike running shorts with good pockets
Dri fit tshirt
Arm warmers
Long sleeve t
Toboggan
Visor
Sunglasses
Buff bandana
Gloves
Ear buds w music downloaded onto phone
Added:
180 lbs at start
2 liter bladder/ 24 ounce bottle
10 day taper/ last long run 17 days out
No speed training
Garmin 305 w/ HR monitor
Bright Angel campground (7) in 1:45
Cottonwood campground (14.8) in 3:30
Leave Manzanita (16.2) @4:10
North rim (21.x) in 6:10
Leave North rim @ 6:23
Walk in to Phantom (35) at 9:45
Leave cottonwood campground (35.4) at 10:00
1.5 mile rest house (43.4) at 12:35
South rim (45)by 13:12
4200 calories consumed
10000 calories burned
Brought in pack:
1800 calories of efs (stopped using at North rim)
6 liquid shots (400 cal each) only ate 4
4 stinger waffles
4 clif bars- only at 2
Lots of salt stick pills
10x 200mg ibuprofen (took 8) for altitude sickness
Drop bag at phantom ( 1 liquid shot, 1 clif bar, 1 bag of efs, extra socks) didn't need/use it. Animal found it and ate half of it anyway.
Temp: 37 at start on south Rim
100 at Phantom at 2:00pm
Training:
worked way up to 60 miles/week
1 long run a week
3 longest runs at 20 (2 trail, 1 road)
Crowders mtn run 2x (16.5, 20 miler)
Ran everyday for durability
Did big sets (50-100 reps) of body weight lunges, squats, step ups for strength.
Myrtl routine for hip girdle stability and glute strength
Training mistakes:
- needed more consistent strength training for legs. 2-3x a week for months
- Needed to train more eccentric loading on quads. Needed to do that 2-3x a week for months along with running.
-More consistent hip girdle/glute training (Myrtl routine)
Gear:
Altra Olympus shoes
Altra gaitors
Sls3 compression socks
Compression spandex shorts
Old Nike running shorts with good pockets
Dri fit tshirt
Arm warmers
Long sleeve t
Toboggan
Visor
Sunglasses
Buff bandana
Gloves
Ear buds w music downloaded onto phone
Added:
180 lbs at start
2 liter bladder/ 24 ounce bottle
10 day taper/ last long run 17 days out
No speed training
Garmin 305 w/ HR monitor