Saturday morning. One week out from my first 50-miler, and I'm heading out for what should be my last longish training run. The plan is simple: 30 to 35K at an easy effort, maybe throw in a few pickups if I'm feeling it. Nothing fancy. Just time on feet.
The morning hits differently when it's in the low to mid-50s with a light breeze. Early enough that the trails still belong to you and the occasional deer. This is why we do morning miles.
The First 15K: Everything Clicking
First 5K splits at 39 minutes. Heart rate sitting comfortably in high zone two. The pace feels a touch faster than I planned, but my legs aren't arguing with it. Sometimes you fight your watch. Today, I'm just following what feels right.
Second 5K drops to low 38s. Still cruising, barely tickling zone three. The kind of effort where you can hold a conversation with yourself without getting winded.
At 10K, I pop my first energy block and wash it down with one electrolyte pill. Just water in the bottles today—keeping it simple. My stomach feels heavy with fluid, but that's the price of staying ahead of thirst.
By the third 5K—another low 38—I'm starting to think this might be one of those days. Two weeks ago, I had what I thought was the perfect running day. But this morning is rewriting that definition. The humidity feels non-existent, the breeze keeps me cool without being cold, and my body seems to have found its rhythm without any input from my brain.
When the Hills Show Up
The fourth 5K ticks by at high 39s, and for the first time, I feel the terrain pushing back. Short, steep climbs that force a few walking breaks. Nothing dramatic—just the hills reminding me they're there. However, when I check my average pace, it remains steady, even climbs a bit early on before settling back down.
Keep going. This is working.
Fifth 5K at 39:30, and I'm facing a decision I didn't expect to make. The original plan called for 30K, maybe 35K if everything felt dialed. But I'm moving faster than anticipated, heart rate staying low, and my legs feel like they have more to give.
The math is simple: I could easily tack on another 5K. But there's something to be said for finishing strong when your body's cooperating. One week out from race day, smart might be better than heroic.
The Call: Good Legs Saved
I make the call at 30K. Not because I have to, but because I want to bank these good legs for next Saturday. Sometimes, the best training decision is knowing when to pull back, even when everything is clicking.
That final 5K comes in at low 39s. Consistent. Controlled. Exactly what a shakeout run should feel like.
What the Numbers Tell Me
The watch doesn't lie, even when the effort feels easy. 18.61 miles in 3:54:26. A 12:36 average pace—much, much faster than I was expecting for an easy long run.
Heart rate distribution tells the real story: 72% in zone two (2:49:45), 19% in zone one (46 minutes), and just 6% in zone three (15:47). That's textbook aerobic base building, even at a pace that surprised me.
2,257 feet of elevation gain. Training effect of 4.6 aerobic. Status: productive. Recovery time: 53 hours, which takes me almost exactly to race week.
The timing couldn't be better.
Fueling Lessons for Race Day
Today's nutrition strategy felt dialed: energy blocks every 10K, one electrolyte pill with each feeding. Simple. Clean. No stomach issues. But I'm second-guessing whether it's enough calories for the 50-miler.
At today's pace, I was burning over 800 calories per hour. Taking in maybe 200. That deficit works for three hours and change, but eight to ten hours? That's a different conversation.
For the 50-miler, I'm expecting to burn somewhere between 400 and 600 calories per hour—a more sustainable pace means a more manageable fueling equation. Still, 200 calories per hour might be all my stomach can handle when things get real.
The simplicity appeals to me: a little food, water, and electrolytes taken with the fuel instead of mixed in. No complicated bottles, no sticky hands, no wondering if I mixed the ratios right.
One Week Out
Next Saturday feels both impossibly close and comfortably distant. I've work travel early in the week, returning by Thursday, then it's all about race week logistics. Taper time. The hard work is done.
This morning didn't just give me good miles—it gave me confidence I didn't know I was looking for. Sometimes your body surprises you right when you need it most.
Final Stats
Here's the breakdown for those keeping score:
Distance: 18.61 miles
Time: 3:54:26
Average Pace: 12:36/mile
Elevation Gain: 2,257 feet
Heart Rate Zones:
Zone 1: 19% (≈46 minutes)
Zone 2: 72% (≈2:49:45)
Zone 3: 6% (≈15:47)
Training Effect: 4.6 aerobic
Training Status: Productive
Recovery Time: 53 hours
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