It's Saturday morning, and I'm on a mission. I'm aiming for a 30K today, partly because I need to redeem myself from that previous attempt where I came up short. With six weeks until the 50-miler and about four weeks until the Xterra, these training runs are taking on more significance. I haven't been in the pool once this year, so I'll need to get in a few times this month to shake off the rust.
Consistent Pacing Through 15K
The first 5K was done in 44 minutes and change. I went conservative on pace but tried to trot up the smaller hills I might have walked before. A bit of intensity today feels appropriate since next weekend is my real long run—the 40K.
Second 5K in 44 minutes and change again. The times were just a few seconds apart, showing my consistent pacing. Originally planned to do 10K here, 10K in the other park, and come back for another 10K, but due to a reroute, I've already completed 10K. I might be able to loop in just one park today.
Third 5K completed, again right around 44 minutes. All three segments have been within 20 seconds of each other. I feel strong today, with the pace staying consistent even as I hit mid zone 3 on some hill climbs – whether trotting or power hiking.
Nutrition and Hydration Check
The maple syrup is working well—I just took my second pull and have gone through about half my bottle of fluid so far. It's so chilly that I know I need to drink, but I don't feel thirsty. I'm spacing it out while deciding if I'll have enough fluid for the second 10K or need to stop at the car to refuel.
Another factor affecting that decision might be the rain. I must grab my raincoat from the car if it starts falling harder. I meant to put it in my vest but forgot and left it in a dry bag.
Speaking of vests, this is the new UltraVest from Ultimate Direction—a 12-liter that's a major improvement over my previous version. The fit is much better; it closes on my chest really well compared to the older models, which always seemed too far apart. I generally prefer Ultimate Direction vests over Camelbak. The Camelbak Pro is great for carrying loads, but gets heavy when wet from sweat, making it better for cold weather. As temperatures rise, I want something lighter, which this vest delivers.
Hitting the Wall Around 20K
The fourth 5K took 48:56. I didn't think I'd be able to hold the pace forever, so I'm a bit disappointed but not surprised. That's 20K down with 10K to go, and I will have to return to the car to refuel since I'm nearly out of fluids.
I also need to get my raincoat as I'm getting cold. My shirt and mesh base layer are soaked, so my shorts are soaked too, and the temperature has dropped. By the time I get back to my car, I'll be around 25K, leaving just a short 5K to finish. I'll grab the coat, top off the bottle, and rally for the final push.
I've lost speed—I was holding 4.2 mph until now, but just dropped to 4.1. My mini challenge for the rest of this run is to see if I can get back to 4.2 and hold it. Today isn't a true long run where time on feet is the primary goal, so I'm focusing on maintaining pace.
Rain, Rain, Go Away
The rain is starting to come down harder now. I put on my coat at around 14 miles, which means I need to complete this 5K plus a bit more.
Fifth 5K done in 47 minutes and change. Slowing down as it's getting harder to maintain that 4.2 mph goal. I'm on what would typically be a 5K loop, but I need to go the extra mile because of how today's route is working out – I can't just do the standard loop, or I'll come up short again.
The rain is letting up a little, and it almost feels like the sun wants to come out, though it's still overcast. I stopped at the car and refilled my bottle with LMNT (not Magna), mixed at half strength this time. I figured I needed a little extra salt. I also finished my last shot of maple syrup—that's all I've got for nutrition. It's time to wrap this up.
Mission Accomplished
Last 5K done in 51 minutes and change – definitely slowed down on that one. I tried to hold on, but the primary objective was accomplished: 30K completed. I missed my secondary objective of maintaining pace by just 0.2 miles per hour average, ending up at 4 mph, which is still acceptable.
At this point, I'm walking the rest in. I've reached the point where even though I could trot, my average pace would probably be slower than if I just walked efficiently. So, I'll just walk it out and wrap up back at the car.
Final Stats
Here's the breakdown for those keeping score:
Distance: 19.6 miles
Time: 4 hours, 54 minutes, 57 seconds
Average Pace: 15:03/mile
Elevation Gain: 2,749 feet
Heart Rate Zones:
Zone 1: 6% (≈18 minutes)
Zone 2: 57% (≈2 hours, 50 minutes)
Zone 3: 35% (≈1 hour, 44 minutes)
Zone 4: 0%
Training Effect: 4.7 aerobic, 0.5 anaerobic
Training Status: Productive
Recovery Time: 57 hours
VO2 Max: Still holding the new level
Gear and Nutrition Notes
Nutritionally, I'm starting to find the right balance. I tried paraxanthine again this morning instead of coffee, which will be my choice on long efforts like this or race day. As much as I love coffee, it just doesn't work well before exercise—it doesn't get through my stomach and make room for everything else.
The maple syrup worked fine, though I noticed that when it's in the flask, it gets shaken up and develops air bubbles, which can be challenging. I used Magna for the first 20-25K, then switched to diluted LMNT. I'm not sure which one I'll use going forward—I prefer diluted versions of both, and they seem to work equally well for me.
My feet felt good – the Olympus 6 shoes are finally starting to break in. Used gaiters and didn't have any problems with debris in my shoes. Picked up another set of Leki poles, but aluminum instead of carbon this time. They're expensive but not nearly as costly as carbon and much more durable. I'll continue using them for training efforts like this, though they do feel heavier by the end (and I don't think that's just fatigue). I'm glad I had them today – there were two instances where I tripped and the pole got caught between my legs. Had it been carbon, I might have snapped it.
Tried Saxx running underwear after several recommendations. They're good for preventing chafing, but merino wool is definitely the better choice on a cold, damp day like today. These got soaked along with my shorts, leaving my legs and ass cold by the finish. When temperatures are in the 40s and conditions are raw, merino is probably the right call.
Mission accomplished – 30K in the books, lessons learned, and a free sub with my name on it waiting for me.
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