After my 75 mile beach week, I took it easier last week and will back off even more this week prior to the Heartland 100 on 10/13. I have never run a 100 before where it was being used as a "long run" but that is sort of the way I'm approaching this one. This will be my only run over 3.5 hours, so it is an opportunity to experiment with a few things. In particular, I am going to try to mix walking in right from the beginning. For the 24 Hour race, I know there is no way to run the whole way (for me anyway). In previous 100s (LT100, Vermont, and WS100 DNF) I have let the course dictate where I walked, but that obviously won't work at a flat race like ATY. Also, I have found that 8:30 pace just isn't comfortable for me, so while that is about the average pace I'm shooting for at ATY, I think it makes more sense for me to run a bit faster than that, and then mix in walking.
Heartland Prediction: 14:29, which would be about goal pace for ATY, and Eric Clifton's CR is 14:30 so I'd love to get one of his records. When I think of Kansas I think of wind, so that could be a factor.
Notes on Training below:
Palmer Lake is .83 miles around. I have started doing laps around it on some of my runs just to get used to running on perfectly flat dirt.
Treadmill Hill workout. I normally do one hill workout and one flat workout a week. I will start that up after the 100 mile race but just did a moderate hill workout this week to see how my hamstring would hold up. The min on/off means I ran the whole time at 8:00 pace, but for 25:00 I alternated a minute of flat with a minute of 6% hill. My normal hill workouts are either 4 miles at 8:00 pace/7% hill, or 30:00 on/off at 8:00 pace and an 11% hill.
Mon 10/01 – 0
Tue 10/02 – 1:50:00, including 10 miles in 71:55 around Palmer Lake
Wed 10/03 – 0
Thu 10/04 – 1:10:00, including 5 miles in 37:20 around Palmer Lake
Fri 10/05 – 1:05:00 @ 8:00 pace on Treadmill, with 25:00 of min on/off (6% hill)
Sat 10/06 – 1:50:00 slow/rolling/windy. Greenland Open Space.
Sun 10/07 – 50:00 Greenland Open Space.
Week – 6:45:00 / 55 miles