100 mile: 20:03:46<\/div>\n
\u00a0<\/code><\/p>\nIf you’ve read the race report- my goal was to make 100km in the first 12 hours, and 80km in the second 12 hours. So, 11:55 seems to be right on target. The difference is this- I took a risk in the second 12 hour slot by extending my initial 12 hour plan by a couple more hours. What this means- the plan was to run 55 minutes of each hour and walk 5 minutes of each hour in the first 12 hours. Then I would switch to 45 minutes running and 15 minutes walking. However I felt so good I decided to extend the 55\/5 strategy for as long as I could. This worked brilliantly, but I would only do this again if the circumstances were the same. It’s important to know that you unless you are a much better athlete than me, going faster and hanging on is a recipe for disaster!<\/div>\n
In the few hours that I was able to extend this strategy I was able to bank a few laps and get well ahead of my target. I understand that I’ve told you not to do this, but after 12 hours you will have a good idea how you are going against your target.<\/div>\n
\u00a0<\/code><\/p>\nIn the end, this meant that I was able to make my 180km in 23 hours flat. I walked one more lap and collapsed in a chair. I had worn the wrong shoes (too much arch support) and literally could not walk and had to be carried off the course.<\/div>\n
\u00a0<\/code><\/p>\nSo what is the plan? 100km in 12 hours is 8.3333km\/hr so the average pace you need to make is 7:12 min\/km. On A 400m track that is 20.83 laps per hour. From the start, just keep making those 21-23 laps per hour. it’s fairly soul destroying to see your target reduce by so little each hour, but you need to ignore that and just keep moving.<\/div>\n
\u00a0<\/code><\/p>\nFor the second 12 hour shift you need to make 80km, which is 6.666667km\/h and average pace is 9min\/km or 16.667 laps per hour. Honestly you can walk 6-7km\/h so this is not too hard if you just keep going- see the trend?
\n
\n<\/code>Again- what’s the most important thing? At the risk of repeating myself more than 15 times- KEEP GOING. If you’re using this race as a Cost to Kosci qualifier and you know you won’t make the 180km target- you must keep going. Why? Because if there are 2 equally competent athletes applying for C2K, both failed to make 180km but one gave up- which one do you think the race directors will choose? In 2014 I started the race with Jade Crim and Kurt Topper- both failed to make 180km but both had amazing guts and made huge totals despite being in a lot of pain. It’s a brutal race, but in the end your mind will determine your result perhaps more than your body…….. and Kurt now has 2x C2K finishes….he’s a very determined bloke and difficult to hate because he’s so damn nice<\/em>!<\/div>\n\u00a0<\/code><\/p>\nBack to the results- first marathon was a bit too fast. 50km time was a little quick but I settled down a bit after that. The 100km was just about bang on target- a 5 minute buffer was just fantastic. 100 miles in 20 hours looks pretty good, especially when you realise that it means I had 4 hours to make those golden extra 18km to make 180km.<\/div>\n
\u00a0<\/code><\/p>\nSo- is it possible to make 200km? This time I don’t think so- my preparation hasn’t been great. But George Mihalakelis did 183km and Mark Emr made 185km at Coburg. Not that I’m competitive or anything……<\/div>\n","protected":false},"excerpt":{"rendered":"
Having done this race exactly once, of course I’m an expert! To be honest, I owe my success in this run in 2014 to my Coach, Andy DuBois. So without \u00a0letting go of any of his big secrets, how do … Continue reading →<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_exactmetrics_skip_tracking":false,"_exactmetrics_sitenote_active":false,"_exactmetrics_sitenote_note":"","_exactmetrics_sitenote_category":0,"footnotes":""},"categories":[6,8],"tags":[],"class_list":["post-2330","post","type-post","status-publish","format-standard","hentry","category-running","category-tips"],"_links":{"self":[{"href":"https:\/\/run.dj\/index.php?rest_route=\/wp\/v2\/posts\/2330","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/run.dj\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/run.dj\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/run.dj\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/run.dj\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=2330"}],"version-history":[{"count":13,"href":"https:\/\/run.dj\/index.php?rest_route=\/wp\/v2\/posts\/2330\/revisions"}],"predecessor-version":[{"id":2343,"href":"https:\/\/run.dj\/index.php?rest_route=\/wp\/v2\/posts\/2330\/revisions\/2343"}],"wp:attachment":[{"href":"https:\/\/run.dj\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2330"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/run.dj\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2330"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/run.dj\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2330"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}