Tuesday, November 3, 2020

4.4.48 DONE


Never say never, but I will never; I don't think I ever need to do that again!

It was EPIC!  Here are my running thoughts.....  
 
- easier than I thought physically
- more mental than physical 
- sleep is overrated
- have a group to do it with, even virtually, we had 7, and the texts were motivating, funny and kept us all going.
- strength training helps!   Between our Gladiator BINGO and Squatober the extra strength was key to feeling solid all the way.  My quads were never blown, just fatigued.
- rest a few days going into it, not off but dial it back a bit
- try and bank sleep, especially the previous night.
- you will have to do laundry
- use multiple shoes; I cycled through 3 pairs
- mix up your surfaces, I did 3 on trails, and those felt so good.
- stay in the moment, don't ask, "how many more runs do I have?" 
- plan your calories, hydration, and then have random things on hand that may sound good when you just don't want to eat.
- take 5 min to foam roll, hypervolt, stretch after each run
- mindful hydration. Post EVERY run, I drank 24oz with 2x NUUN tablets.  
- after the 9:30pm and 1:30am- drank 150 cal Vega protein shake- 30g protein and amino acids
- buy or borrow Normatec's - they definitely helped!
- Epsom salt bath, I took 2, and that was helpful
- don't ever sit more than 30 min or you will regret it
- carb-up / calorie up the week of, as you do for an Ironman

- laugh a lot
- have a good headlamp and reflective gear, its DAF at 1:30, and we had a full moon
- lube your feet.  NO blisters.  I used Aquaphor before every run,
- pace yourself; if you feel restless or like, this is too easy, crush the last 4,8 or 12 miles.   We went hard mile 40-44 and then enjoyed the last 4. 
- We started at 5:30pm on a Friday, so we finished Sunday afternoon. I definitely recommend a start time around this time, finishing midday is great, you can celebrate, go out to eat and enjoy the experience.  Versus starting at 4:30AM and finishing at midnight, you will not sleep right away, and it's anti-climatic to finish so late.
- Plan to do laundry or have 12 outfits + 12 pairs of socks + hats/hairbands - nothing dries out in 3 +hours.  
- know your body, especially your gut.  My running belly is sensitive; you will see by my food log, nothing too crazy, and I had 0 GI issues and no blow outs, which is a slight miracle for me.

Here is how it went down
 
I mostly went for flat runs; I live in all hills and thus drove to many runs.  The night runs, I ran from home.   Pacing, this is around my Ironman run pace, so all-day comfortable pace, I let the fatigue come on its own. 

Time#Pace/MileElevationPost RunCalorieTotal Miles
5:30 PM19:13:00 AM this felt stiff getting toing9524oz w/2x NUUN + 2 cups GF pasta with EVO + daiya cheese5004
9:30 PM29:13:00 AM cool out and legs are feeling better15124oz w/2x NUUN + 1 cup pasta, 2 pieces black licorice + 1 T nut butter5008
1:30 AM39:08:00 AM hill run, legs are feeling good and really enjoyed this33512 oz w/2x NUUN + 12 oz with Vega Sport protein powder13512
5:30 AM49:04:00 AM Full moon, super foggy but legs relaxed and easy8924oz w/2x NUUN + 2 pieces WF Pizza dough cooked as rolls + avocado + Coffee60016
9:30 AM59:33:00 AM hit the trails and this was a nice change, slower pace but worth the soft surface131 trails24oz w/2x NUUN + 1 small WF pizza dough roll + coffee12520
12:30 PM69:07:00 AM super boring run233Candy Corn + York Peppermint Patties + red bull40024
5:30 PM710:03:00 AM back to the trails, careful footiing165 trails24oz w/2x NUUN + 2 pieces WF Pizza dough cooked as rolls with Myokos butter45028
9:3089:16 dodging people in costume in downtown Encinitas. Lookinga the crowds and lines at the bars, What COVID?"11212 oz w/2x NUUN + 12 oz with Vega Sport protein powder13532
1:30 AM99:22:00 AM scary car that slowed and freaked me out, holy shitballs, totally freaked when he passed me stopped. It was either an UBER or a bootie call as someone came out to the car35112 oz w/2x NUUN + 12 oz with Vega Sport protein powder15036
4:30AM (daylight savings)109:46 legs are stiff from sleeping. While the 2.5 hours sleep was great, this was hard to get rolling16724oz w/2x NUUN +bagel with almond butter + candy corn + pumpkin pancake + coffee60040
8:30 AM118:27 - lets see how fast we can go. Why not? HR was in 170's but pace was slow....but we did what we could13124oz w/2x NUUN + 1/2 XO Chocolate Bar + coffee x 4 + red bull35044
12:30 PM1210:20 finished with a group and enjoyed the final run- 100% social and fun!141ALL the food I could find!!!
48


I slept 10 hours Sunday night and woke up stiff and tired. I swam and walked the dogs and felt too much better!  Starving all day, much like post-Ironman.   

Monday night, another 9 hours, and then went for a short run this AM. I am feeling pretty good.  Spin on the bike, and I feel even better.