Monday, November 24, 2008

big 11 miler

I did better with pacing yesterday during my big 11 are my mile times....
9:53 ( a little fast)
10:26(slight uphill)
10:02 (slight downhill)
10:02 (slight downhill)
9:58 (downhill)
10:10 (slight uphill)
10:18 (UPHILL)
11:40 (UPHILL)
12:29 (pooped....big uphill)
so I did better with my pacing. My legs got tired on a downhill and then couldnt answer the uphill challenge for the rest. The good news is I went 11 miles and for about 7 of them I was on pace. I hope I can keep it up for the race. The good news is my time for this 11 compared to my time for disneyland (3-4 months ago) was 15 min faster. WOW.....

I swam today. 25 laps in 40 minutes. I couldnt get my flip turn in. Water in my nose and ears messed with my head and breathing. In case you think in meters that is 1250 meters. A sprint is 500-600 depending on the race. I cant wait for a ready.

A THOUGHT: Is it possible non-fat chocolate milk has the same physiological response as gatorade? I read that in a few unrelated amongst yourselves.


Karl Stutelberg said...

Ron, nice run. Two weeks to go and I think you are ready. Now you have to work on all the little things. Sleep, fueling without gaining weight over the holiday,and maintaining fitness without overdoing it. You are ready man. I would make sure you plan you food for race morning. Even though it is an early start you must eat. I still think that is part of the reason you are slowing down so much at the end of your runs (fueling before and during). Oh, and chocolate milk is a better recovery drink than gatorade due to the protein. Gatorade is great during a workout but a drink with a carb:protein ratio of 4:1 has been shown to help with recovery. Chocolate milk is the poor man's accelerade. There is little difference, unless you are lactose intolerant.

Karl Stutelberg said...

Also...I plugged in your mile time to three calculators and they each predicted a different time.
Remember these times do not take into consideration course difficulty and they are an estimation of potential with training only. But it gives you a ballpark to use with your other training times for goal setting.

Karl Stutelberg said...

Where did you do this 11 mile run with all these late hills?
Also, you can get nose plugs for swimming which might help you on turns and help you work on your breathing pattern when swimming.
Enjoy your Thanksgiving and don't eat too much...only one week to go.

Karl Stutelberg said...

What has happened in the last week? I need more blog posts! How are you feeling with 4 days til the race?