|Destination||Total||25-Hr||27-Hr*||Actual||25-hr Delta||27-hr Delta*|
|May Queen||13.5||2:10||2:20||2:32||+22 min||+12 min|
|Fish Hatchery||23.5||4:05||4:25||4:34||+29min||+11 min|
|Halfmoon||30.5||5:25||5:55||5:55||+30 min||+0 min|
|Twin Lakes||39.5||7:15||7:55||7:37||+22 min||-18 min|
|*Winfield||50||10:30||11:30||11:21||+51 min||-9 min|
|Twin Lakes||60.5||14:00||15:00||15:22||+82 min||+22 min|
|Halfmoon||69.5||16:15||17:55||17:53||+98 min||-2 min|
|Fish Hatchery||76.5||18:00||19:50||19:52||+112 min||+2 min|
|May Queen||86.5||21:00||23:30||23:13||+133 min||-17 min|
|Finish||100||24:59||27:00||26:44||+105 min||-16 min|
Notice how consistent I was around my 27-hour split times the entire day. The sections around Winfield (Hope Pass) ate up some time, but that is where the course added something like 2 - 3 miles and an estimated 30 minutes of distance. I just wasn't ever able to make the jump from the 27-hr column over to the 25-hr column in the second half of the race like I had hoped. My second 50 was done in approximately an 18 min pace. I need to trim that to sub-16 min pace to get a big buckle. Perhaps more telling, I would need to run the last 40 miles in 15 min/miles flat.
Obviously there wasn't much I could do about the timing of my knee inflammation. That said, I did push pretty hard in the month of July with a 60 mile jump in mileage and an 8 hour jump in total running time. Capping that off with a huge weekend of training in Leadville may not have been wise. The blisters on the bottoms of my feet are the biggest concern I have going forward. I don't really recall when they started hurting exactly. My guess is that changing shoes wasn't the best idea. And I probably should have stopped to put some mole skin or duct tape on long before they got as bad as they did. Perhaps some barefoot running will make them a bit more calloused as well? My inability to run is something of a concern. But I wasn't too surprised given it was my first attempt. I was disappointed I couldn't at least manage a jog downhill, but downhill is when my knee hurt the most. I think the big summer of training (two 50 milers) and altitude may have contributed here as well. Given that it was my first attempt at 100 miles, I am not too concerned that I couldn't run much in the second half. However, I probably need to get a little tougher mentally if I am ever going to break through to the big buckle.
What Went RightHonestly, the list of what went right is almost too long to name. But here are a couple of things that stand out:
- A great summer of mostly injury free training
- My crew and pacers were top notch
- I absolutely crushed my nutrition and hydration execution (at least 10K of Kcals consumed between food and beverage in a rough 50/50 split, probably more like 12K)
- I checked off both my B and C goals, sub-27 hours and finish, respectively
- I stayed motivated and continued working as hard as I knew how for 95 of the 102 miles
- Redbull mixed with water in a handheld may be the most amazing thing ever!
What Went WrongThis list is hard because you really need coaching or experience to accurately diagnose what went wrong. That said, I've compared notes with others and here is what I think went wrong:
- A last minute knee injury that prevented me from running downhill effectively
- Terrible blisters on the bottoms of my feet, something I was not at all expecting
- Shin splints (or tendonitis) from all the fast walking
- An inability -- or was it unwillingness? -- to run during the last 35 miles
- Perhaps having a "B" goal created a self-fulfilling prophecy?
- Lack of experience and perhaps a poor training approach (maybe?)
- I don't think the "Peterson Pattern" is a good one for this race unless you are highly, highly trained and experienced with the distance and altitude. In fact, I think Coach Weber is actually recommending the "Buckler Pattern" to his sub-25 athletes.
How I can ImproveI had already given this some thought before I even raced the LT100, but was too late to do much about it then since my training was in full motion and three-quarters over. I think I over-trained in some areas thinking I should train like the big volume, mountain goat elites do. I re-read Matt Carpenter's wonderful piece on his 2005 Leadville run and I think I would like to work on a few things:
- No more huge mileage training runs -- up to 25 or 30 miles, but no more 50 milers as training runs
- I may consider backing off total mileage a shade to where I am more comfortable 50 - 60 MPW
- Shorter B2B efforts in an attempt to improve quality
- More runs like this one where I hammer some intensity with some recovery instead of just slogging around and calling it long-slow-distance.
- General improvement in intensity, including running some easier hills (those under 10%)
- Possibly consider some double runs in the same day