Endur Stage 5 - 25.6K Alpine Run

 

We returned to Baden today the rain held off much so Bechtel was out!   Its a great 2.6K loop done 11 times.  Overall elevation was somewhere around 1,100 meters.  Its a great single track only a couple of technical sections ,  two big climbs and one very fast half K or so drop at the end.  At the last minute I grabbed a hand held water bottle.   Planned to drink  2 liters/4 hours but I goofed and it ended up around 1.5 liters.   A wee bit light on the hydration.  Managed 3 gels and 4 s caps.  The run went well,  just a little slower then I expected.  My finish time was 3:53:07 yielding and average 9:06 pace good for 20th place out of 30 participants.  

Splits 

Endur Stage 4 - 10 Mile Hill Run

 

Thats a wrap on stage 4.  Had an OK run ,  negative split finishing 24 out of 33 participants that started in 1:54:56 yielding an average 7:08 pace.   

Endur Stage 3 - 30K Trail Run

 

Had a good day yesterday ,  approached it as a nice lazy little 30K trail run.  Mentally easy ...yes,  physically easy ,  not so much more  a moderate effort.  Had a slightly negative split....

Nailed the hydration and nutrition.  It was 6 laps ,  each lap I grabbed a GU Gel and a 500ml bottle of water.  Did a run walk to the aid station on the loop then disposed of the bottle and GU pack.   

I went out easy intentionally.  Heat came on in the last hour otherwise it was a pretty comfortable day.   Finished 22nd out of 34 starters ,  official time was 3:50:17 yielding a 7:41  pace.   My go to trail race pace is usually 7:30 so I am quiet please  with the 7:41 based on the easy start and moderate finish.  

Unfortunately we dropped 4  participants from the Ultra ,  2 DNS's and 2 DNFs.   Hopefully the still come out as guest runners.  

Endur Stage 2 - 15K Time Trail

 

 Stage 2 was an OK day.  I really tried for a 6:00 pace but fell a wee bit short coming in at 6:03 pace according to the official results.  I finished 22nd out of 34 participants in 1:30:51.   Going out off the start I was breathing like a fish out of water.   After a K I settled in trying to slightly sub 6:00 Ks.  I was feeling good through 5K until after the 7K turnaround.   Around the 8K mark we were running beside a buy road and somewhat exposed.  I got a wee bit hot and a few Ks later noticed the heart rate starting to push into the 150's so I reeled it in a bit heading back into the forest trail.   So yeah ,   another decent day doing what I am capeable of I have nothing to complain about.  One thing I noticed looking at the results is may cadence really picked up over yesterdays 1/2.   Endur is the yearly event where I learn how to run again!  

 

 That was fun , more or less the same as last year just a couple of minutes slower.  I really didnt know what to expect today after the week I had.  Went to bed a 8:00 pm with the alarm set for 4:40 am.   Slept well plus its been 2 days of antibiotics so I woke up feeling like a new man.   It was a pretty simple plan,   run a bunch of 6:00 Ks and see what happens.  Reeled it in a bit on the last of 3 laps when I caught the heart rate rise into the 150s.   Cant sustain 150's last few Ks are OK but otherwise 140's.  Right foot cramped allot on the second lap.  Thought for a bit I may have to stop and massage it but it quieted down on the third lap...I can usually run through it.  

 My official time was 2:16:41 good for 34th out of 46 participants.   7K splits were 

44:13

45:17

47:11

That a wrap on this weird week!

 One more 3K walk on  my meal break.    Got some medical help ,  now on antibiotics.    Came down with a fever again this eve!   Hope to be feeling better by the start of Endur Sunday. 

Eve walk!

 3K again ,  not feeling up to it.   I am fevered and going to see a doctor tomorrow.