We have this nice little trail marathon that will be going for 5th year this October. Probably less than 50 people but it is gaining momentum.
I did it last year and totally blew up. I didn't have running watch and had no idea about HR and pace. I led up until mile 20 which coincided with turn around spot way the hell back this valley. I was alone and bonking and didn't know how far to turn around. so tired.
I got passed right at turn around and then fell to 4th at the finish. Major hamstring cramps at mile 25. Didn't drink enough water.
My time was 4:20 which is basically 10 min/mile. The winner was 4:08. Course record from certified fast guy is 3:56. Technical trail with about 2000 ft climb throughout.
I think I could break 4:00 this year. Best reference of my fitness is 1:19 HM.
I've been out cruising sections of trails and it is surprisingly hard to hold a 9:30 pace over about 75% of trail.
My question: On the flat fast sections of trail and a little bit of pavement should I up the pace to something like 6:30- 7 min/mile to buy time for slow sections or should I just steady 9:15min/mile through out?
I did it last year and totally blew up. I didn't have running watch and had no idea about HR and pace. I led up until mile 20 which coincided with turn around spot way the hell back this valley. I was alone and bonking and didn't know how far to turn around. so tired.
I got passed right at turn around and then fell to 4th at the finish. Major hamstring cramps at mile 25. Didn't drink enough water.
My time was 4:20 which is basically 10 min/mile. The winner was 4:08. Course record from certified fast guy is 3:56. Technical trail with about 2000 ft climb throughout.
I think I could break 4:00 this year. Best reference of my fitness is 1:19 HM.
I've been out cruising sections of trails and it is surprisingly hard to hold a 9:30 pace over about 75% of trail.
My question: On the flat fast sections of trail and a little bit of pavement should I up the pace to something like 6:30- 7 min/mile to buy time for slow sections or should I just steady 9:15min/mile through out?