Here is a list of all the gear/clothes that I will have for the race.
Mandatory:
-tuque, rain jacket, fingered gloves;
List:
- 3 under armour skin tight shirts
- 3 technical running shirts, + 1 long sleeved technical shirt
- 2 spandex running shorts - 1 full length spandex legging
- 1 pair running shorts
- 1 rain jacket - 1 wind breaker
- 2 tuques, 1 woolen skin tight skull cap
- 4 fingered pairs of gloves
- 1 hat
- 3 head lamps - spare batteries for each
- 1 watch - 1 garmin (only has a 10.5 hour battery life)
- 1 pair sunglasses - 1 pair clear glasses
- sunscreen - lip balm
- duct tape - band aids
- vaseline - mole skin
- bear spray
Carry at all times:
-1 under armour shirt, 1 technical shirt, undershorts, shorts, sockes shoes, hat, sunglasses (clear glasses at night), bear spray, watch, garmin, ipod, fingered gloves, tuque, rain jacket
Available at every aid station:
- sunscreen, lip balm, duct tape, band aids, vaseline, mole skin
-dry undershirt, dry shirt, dry under shorts and long leggings, dry socks
For aid station 3 (before leg 4):
-clear glasses, headlamps, batteries
Shoes:
-Road shoes for legs 1/3/5
-Trail shoes for legs 2/4... but I might just keep the trail shoes on once I get them on.
Thursday, July 22, 2010
Food for the race
Finally got around to planning my food for the race...
Leg 1 to Carry:
- 1 bottle perpetuem
- 1 granola bar
- 1 trail mix bar
- 1 clif bar - 3 clif gels
- 1 protein bar
- 2 litres water in pack, plus gatorade bottle of water
At first aid station:
- 2 gatorade, refill water (4 bottles)
- 1 protein bar
- 2 cookies - 50 g beef jerky
Leg 2 to carry:
- 1 bottle perpetuem
- 3 granola bar
- 1 trail mix bar
- 1 clif bar - 5 clif gels
- 1 protein bar
At second aid station
- 2 gatorade, refill water (4 bottles)
- 1 protein bar
- 2 cookies - 50 g beef jerky
Leg 3 carry:
- 1 perpetuem
- 2 granola bar
- 1 trail mix bar
- 1 protein bar
- 1 clif bar - 3 clif gels
At third aid station:
- 2 gatorade, refill water (4 bottles)
- protein bar
- 2 cookies - 50 g beef jerky
leg 4 carry:
- 1 perpetuem
- 1 protein bar
- 3 granola bar
- 1 trail mix bar
- 1 clif bar - 5 clif gel
Drop bag for 4th leg:
- power bar - clif bar - 1 gatorade - 1 clif gel
At fourth aid station:
- 2 gatorade, refill water (4 bottles)
- protein bar
- 2 cookies - 50 g beef jerky
leg 5 carry:
- 1 perpetuem
- 1 protein bar
- 1 trail mix bar
- 1 granola bar
- 1 clif bar - 3 clif gels
That should be enough, maybe even too much. I will make sure to eat all the granola, trail mix, gels, and perpetuem on each leg at minimum. The rest will be as I feel I need. At the aid station I will take in at least all the coookies, the beef jerky, one gatorade. More if I feel I need it.
It should be good.
Leg 1 to Carry:
- 1 bottle perpetuem
- 1 granola bar
- 1 trail mix bar
- 1 clif bar - 3 clif gels
- 1 protein bar
- 2 litres water in pack, plus gatorade bottle of water
At first aid station:
- 2 gatorade, refill water (4 bottles)
- 1 protein bar
- 2 cookies - 50 g beef jerky
Leg 2 to carry:
- 1 bottle perpetuem
- 3 granola bar
- 1 trail mix bar
- 1 clif bar - 5 clif gels
- 1 protein bar
At second aid station
- 2 gatorade, refill water (4 bottles)
- 1 protein bar
- 2 cookies - 50 g beef jerky
Leg 3 carry:
- 1 perpetuem
- 2 granola bar
- 1 trail mix bar
- 1 protein bar
- 1 clif bar - 3 clif gels
At third aid station:
- 2 gatorade, refill water (4 bottles)
- protein bar
- 2 cookies - 50 g beef jerky
leg 4 carry:
- 1 perpetuem
- 1 protein bar
- 3 granola bar
- 1 trail mix bar
- 1 clif bar - 5 clif gel
Drop bag for 4th leg:
- power bar - clif bar - 1 gatorade - 1 clif gel
At fourth aid station:
- 2 gatorade, refill water (4 bottles)
- protein bar
- 2 cookies - 50 g beef jerky
leg 5 carry:
- 1 perpetuem
- 1 protein bar
- 1 trail mix bar
- 1 granola bar
- 1 clif bar - 3 clif gels
That should be enough, maybe even too much. I will make sure to eat all the granola, trail mix, gels, and perpetuem on each leg at minimum. The rest will be as I feel I need. At the aid station I will take in at least all the coookies, the beef jerky, one gatorade. More if I feel I need it.
It should be good.
Tuesday, July 13, 2010
Smoke... oh no!
I work 3 pm - 11 pm most days now, and with it being so hot out I've decided to run at night after work. A couple nights ago I was running through some mountain trails and got scared out of my mind by some animal eyes that I couldn't see what they belonged to; but I didn't panic and kept running along the trail, hoping it was just a deer... that's all I ever see where I run. That night I ran the first mile of the run in 6:52
Today I was running and it was so smoky, I thought I had smelled smoke in the air earlier in the day when I was out shopping, and reading the news today it turns out there was a forest fire that started around Peachland. There are some pretty intense images of the flames right beside the highway on drought hill between Peachland and West Kelowna, one house was already destroyed. They said the fire is now considered 'contained' at 30 hectares, I hope they get it out; for the people living near it... and for my asthma.
Today I ran the roads (and in the middle of them cuz there's less camber there) for 17 km at night. Stopped and talked with a couple drunk folks that seemed amazed I was out running.
Ran the first mile in 7:36, hit 5 k at 22:42; did the second 5 k in 22:44 for a 10 k time of 45:26, and hit 10 miles at 1:12:40.
The 1 mile time from a couple days ago was the fastest I've timed myself at so far, and the 10 k and the 10 mile are the fastest that I've recorded. The ten mile time is 20 minutes faster than the race I did at that distance last May, that feels pretty rad. I'm pretty sure right now at this fitness level I could maintain that pace for a half marathon... maybe even a full marathon. I know it's a long way away, but I was thinking about the Kelowna Marathon in October and maybe, just maybe I could get under 3:30.
Keep on running
Nazzer
Today I was running and it was so smoky, I thought I had smelled smoke in the air earlier in the day when I was out shopping, and reading the news today it turns out there was a forest fire that started around Peachland. There are some pretty intense images of the flames right beside the highway on drought hill between Peachland and West Kelowna, one house was already destroyed. They said the fire is now considered 'contained' at 30 hectares, I hope they get it out; for the people living near it... and for my asthma.
Today I ran the roads (and in the middle of them cuz there's less camber there) for 17 km at night. Stopped and talked with a couple drunk folks that seemed amazed I was out running.
Ran the first mile in 7:36, hit 5 k at 22:42; did the second 5 k in 22:44 for a 10 k time of 45:26, and hit 10 miles at 1:12:40.
The 1 mile time from a couple days ago was the fastest I've timed myself at so far, and the 10 k and the 10 mile are the fastest that I've recorded. The ten mile time is 20 minutes faster than the race I did at that distance last May, that feels pretty rad. I'm pretty sure right now at this fitness level I could maintain that pace for a half marathon... maybe even a full marathon. I know it's a long way away, but I was thinking about the Kelowna Marathon in October and maybe, just maybe I could get under 3:30.
Keep on running
Nazzer
Thursday, July 8, 2010
PB's
Today while I was running I ran a half marathon in 1:53... in 33 degrees, and horribly hungover. It got me thinking about where I was as a runner a year ago. In March 2009 I ran a half marathon race in 2:12, and in May 2009 I did on in 2:02. I run a half marathon feeling like absolute crap in 1:53 today, heck I eve walked for at least 3 km from the heat today. It's amazing how much easier you run when you do it regularly... and I think doing so many hills helps my speedwork, but I don't really do any flat speedwork.
I think I will try and test myself at distances of 1 mile, 5 km, 10 km, 10 mile, half marathon, and full marathon at least once a month. Then I can use it as a barometer of my improvements. Until then I thought I would compile a list of pb's; for both races and training runs. The info for the training runs is skewed to more recent stuff as a month ago my garmin log got wiped clean somehow and I have to go off my runninglog which isn't very accurate sometimes.
Race Personal Bests: (number of races at that distance in parenthesis)
1 mile:
5 km: March 5, 2009 - 27:01 (1)
10 km: April 5, 2009 - 56:43 (2)
10 mile: May 11, 2009 - 1:32:44 (1)
Half marathon: March 28, 2010 - 1:42:30 (9)
Marathon: October 11, 2009 - 3:58:10 (3)
50 km: May 2, 2010 - 4:47:28 (1)
50 mile: June 26, 2010 - 10:05:09 (1)
Training Runs:
1 mile: July 8, 2010 - 7:02
5 km: June 6, 2010 - 22:05
10 km: January 31, 2010 - 48:30
10 mile: July 8, 2010 - 1:25:54
Half marathon: January 31, 2010 - 1:49:30
Marathon: February 21, 2010 - 4:05:02
50 km: May 20, 2010 - 5:40:04
50 mile:
Tomorrow or Saturday I will break a sub 7 minute mile, and will also try and do a sub 1:47 half.
I think I will try and test myself at distances of 1 mile, 5 km, 10 km, 10 mile, half marathon, and full marathon at least once a month. Then I can use it as a barometer of my improvements. Until then I thought I would compile a list of pb's; for both races and training runs. The info for the training runs is skewed to more recent stuff as a month ago my garmin log got wiped clean somehow and I have to go off my runninglog which isn't very accurate sometimes.
Race Personal Bests: (number of races at that distance in parenthesis)
1 mile:
5 km: March 5, 2009 - 27:01 (1)
10 km: April 5, 2009 - 56:43 (2)
10 mile: May 11, 2009 - 1:32:44 (1)
Half marathon: March 28, 2010 - 1:42:30 (9)
Marathon: October 11, 2009 - 3:58:10 (3)
50 km: May 2, 2010 - 4:47:28 (1)
50 mile: June 26, 2010 - 10:05:09 (1)
Training Runs:
1 mile: July 8, 2010 - 7:02
5 km: June 6, 2010 - 22:05
10 km: January 31, 2010 - 48:30
10 mile: July 8, 2010 - 1:25:54
Half marathon: January 31, 2010 - 1:49:30
Marathon: February 21, 2010 - 4:05:02
50 km: May 20, 2010 - 5:40:04
50 mile:
Tomorrow or Saturday I will break a sub 7 minute mile, and will also try and do a sub 1:47 half.
Hot weather musings.
Today I ran a half marathon (didn't plan a specific distance but it turned out to be exactly 21.1 km). I ran with a horrible hangover, in 33 degree heat. Running in the heat is a great way to get rid of a hangover, and in general I just love running in the heat, it's like you're doing a cleanse by sweating everything out. Growing up in the Okanagan it's all I've ever known is the heat. Yeah you can't really do really long runs in the heat, and you often have to adjust your runs to make sure you can always refill your water bottle plenty of times (and even better if you can take a dip in the lake or a creek).
Yep, keep running.
Nazzer
Yep, keep running.
Nazzer
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