Tim Cronk 2015 Pemberton 50k My first Ultra
The Results- 50k but measured 30.7 miles on Garmin... Was told there was 100 starters with 80 finishers.... Placed 6th OA and 1st in M50-59AG with a 4:10:54.... Both laps are exactly the same... Lap 1- 2:05:29... Lap 2- 2:05:26.... Yes that is a 3 second negative split! Having looked at past results I thought I might actually have set a course record for my AG.... I had to go back all the way to 2004 but yes someone was faster with a 4:08...
https://connect.garmin.com/activity/697555584
https://app.strava.com/activities/255003072
The Why - To concentrate on a run focus block , do something different, have fun , and hopefully reap the fitness rewards later this year with improved run economy and durability.
The Training - Raced a lot in 2014 with 3 IM's , 3 HIM's , and many shorter Tri's/Run events averaging over 30MPW running through out the year with several peak weeks of 50 miles... Took 14 days off with ZERO running after last IM in 2014.... Couple of low mile weeks to gradually re-introduce training....Then started the mileage build with MPW progressing 28, 36, 39, 45, 52, 57, 62....Then a recovery week of 41...Then a volume block of 66, 70, 75, 61....During the volume block the back to back weekend long runs were 24/12 , 22/17, 26/13, 20/20....A recovery week of 49....Taper week was 19, 12, 8, 4, miles every other day leading up raceday.... I structured my plan as a hack from the Book Relentless Forward Progress and EN's Ultra plan (they are very similar)... Almost all of my run's were on trails and in Z1-Z2 (this was my EP + 30-90sec per mile)... Very minimal speed work was rolling strides 1-2 times per week done as 30"/30"s... Bike maintenance of 30-80mpw and Swim maintenance of 5-6000yds.... Was a good plan , felt "good" through out , absorbed all the miles with minimal issues of 1 black toenail , 1 face plant, some fights with cactus, and a near miss with a Rattlesnake.... Legs felt great.....
The Weather and Course- starting temps in the mid 50's with midday highs in the low 80's, sunny and dry... Perfect for me... Unseasonably warm and lots of people complained about the heat... Located in McDowell Mountain Park , Fountain Hills Arizona...The course has some elevation but the trail is wide single track, firm , gradual elevation changes , minimal rocks sand or technical area's....Well marked and easy to follow.... Very fast and very easy as far as trails go! Great race venue for running and mountain biking!
The Race Plan- Can't run by pace with the hills... I don't use HR... So Run by RPE with a run/walk strategy... Walking only a few steps every mile to eat and drink... Easy on the 1st lap...Push it on the 2nd lap....Had an idea about avg pace since the course was very similar to the trails I trained on with each lap being gradual uphill for half and then a down....My training paces were 9-9:30 on the ups and 8-8:30 on the downs.... Figured an easy minimum avg would be 9min pace and a very good race would be around 8:30 avg pace... But again was just going by RPE...
The Race-Got up at 3am left the house at 3:30 for the 2:10 drive....arrived around 5:45... picked up packet... Heather was volunteering so we separated and she went to work handing out packets and then going to her aid station... 6:30 got ready at the car .... left car at 6:45 for the 6:45 briefing.... so nice and laid back... after the brief- ok we'll start in about 5 min.... a low key ready set go came in at 6:58... wow an early start....Off we go....For the most part everybody faster than me was already in front and everybody slower than me was behind... I had maybe 7-8 guys visible for a few miles and that dwindled to 1-2 by mile 8-9.... After that it was mostly solo... Started the walk/run at mile 1.... Stop running , walk , 1 breath, drink , 1 breath, start running (maybe 10 steps)....Was tapered and feeling really good, pace was a little fast , stayed focused on RPE...
Shaugn Simmons asked me what I think about while on long training runs and I came up with this and used it to race with....The idea came from Brent Sutton but I expanded on it... I call it REN... There are actually 3 R's (from Sutton) 3 E's and 3 N's which is what I added...Some is redundant or over lapping but it makes you think and concentrate....So this is what I thought about ...I try to incorporate all three through out but its a natural progression starting with the R's in the early miles and finishing with the N's in the late miles....
R's- Relax,Rhythm, RPM's- 1. Relax -think about body from head down to toes then back again, 2. Rhythm- just listen to your breathing and find your rhythm, 3. RPM's- cadence short quick easy turn over
E's- Easy, Efficient, Effort - 1. Easy- just go easy, are you going easy enough? 2. Efficient- think about your movement head to toe being as efficient as possible with no wasted movements while choosing the most efficient line, 3. Effort- think about your effort and where you are is it easy enough for the beginning ? Is it hard enough for the end?
N's- Nothing, No Pain, Never Stop- 1. Nothing- This is Nothing I can do this all day, 2. No Pain- I feel nothing , yes a little uncomfortable but NO Pain, 3. Never Stop - Never Ever Stop Moving Forward!
Aid stations were every 5 miles, I carried 20oz of fluid and gels.... drank to thirst every mile.... 1 gel every 5 miles starting at zero.... caffeinated gels starting at mile 10...Total fluid consumed 90oz or 22oz per hour.... 6 gels- 4 of them caffeinated.... total cals 1200 just under 300 per hour..
Heather was working aid station #2 at mile 11 and mile 26... The jokers there had a fake rattlesnake coiled up on the side of the trail... They got me both loops and scared the crap out of me.... Got my Valentines Day kisses from Heather on each Lap.... She told me I was 17th on lap one and 6th on lap two... But they had early starters and some relay's so didnt really know...And so it went easy on the first lap and buried myself on the second lap... Slowest mile was #2 and the fastest miles were #28 and #29... Just let it happen and was pleasantly surprised with a 8:10 pace completely blowing my best case scenario of 8:30 pace away...Couldnt be happier... This could be my first and last negative split race ever.... They just dont happen very often... And when they do I always wonder if they left something on the table... IMO a perfectly paced race will show just a tiny fade at the very end showing the wheels were just getting ready to come off... But hey thats racing and theory about things you will never know the outcome to?
Awards- I won a big jug of Black IPA from a local Microbrewer (for Heather) and was lucky enough to score a $110 wind jacket from Saucony....
Body Comp- I raced at 126.8lbs and carried 1lb of fluid.... this totals 8lbs above my normal IM race weight ... So I definitely left something on the table 5-10 min most likely.... Just can't seem to get disciplined for a running race.... I will show up at IMLP 120lbs ! I guess the good news is all this training with the extra weight will make me stronger!
Next up is a 50 mile trailrun- Its much longer.... The course is much more difficult.... I'm scared, I respect the distance.... I will be slower... much slower...Absolute ZERO idea of pace but I'm guessing at least 3 min per mile slower... at least.... I will use a run/walk with more walking and slower running... I will eat real food for the 1st half....No caffeine until the 2nd half... Goal will be to keep moving forward and finish....
After that a bike focus!
Thanks for reading
Questions comments thoughts advice ideas are all welcome on anything!
https://connect.garmin.com/activity/697555584
https://app.strava.com/activities/255003072
The Why - To concentrate on a run focus block , do something different, have fun , and hopefully reap the fitness rewards later this year with improved run economy and durability.
The Training - Raced a lot in 2014 with 3 IM's , 3 HIM's , and many shorter Tri's/Run events averaging over 30MPW running through out the year with several peak weeks of 50 miles... Took 14 days off with ZERO running after last IM in 2014.... Couple of low mile weeks to gradually re-introduce training....Then started the mileage build with MPW progressing 28, 36, 39, 45, 52, 57, 62....Then a recovery week of 41...Then a volume block of 66, 70, 75, 61....During the volume block the back to back weekend long runs were 24/12 , 22/17, 26/13, 20/20....A recovery week of 49....Taper week was 19, 12, 8, 4, miles every other day leading up raceday.... I structured my plan as a hack from the Book Relentless Forward Progress and EN's Ultra plan (they are very similar)... Almost all of my run's were on trails and in Z1-Z2 (this was my EP + 30-90sec per mile)... Very minimal speed work was rolling strides 1-2 times per week done as 30"/30"s... Bike maintenance of 30-80mpw and Swim maintenance of 5-6000yds.... Was a good plan , felt "good" through out , absorbed all the miles with minimal issues of 1 black toenail , 1 face plant, some fights with cactus, and a near miss with a Rattlesnake.... Legs felt great.....
The Weather and Course- starting temps in the mid 50's with midday highs in the low 80's, sunny and dry... Perfect for me... Unseasonably warm and lots of people complained about the heat... Located in McDowell Mountain Park , Fountain Hills Arizona...The course has some elevation but the trail is wide single track, firm , gradual elevation changes , minimal rocks sand or technical area's....Well marked and easy to follow.... Very fast and very easy as far as trails go! Great race venue for running and mountain biking!
The Race Plan- Can't run by pace with the hills... I don't use HR... So Run by RPE with a run/walk strategy... Walking only a few steps every mile to eat and drink... Easy on the 1st lap...Push it on the 2nd lap....Had an idea about avg pace since the course was very similar to the trails I trained on with each lap being gradual uphill for half and then a down....My training paces were 9-9:30 on the ups and 8-8:30 on the downs.... Figured an easy minimum avg would be 9min pace and a very good race would be around 8:30 avg pace... But again was just going by RPE...
The Race-Got up at 3am left the house at 3:30 for the 2:10 drive....arrived around 5:45... picked up packet... Heather was volunteering so we separated and she went to work handing out packets and then going to her aid station... 6:30 got ready at the car .... left car at 6:45 for the 6:45 briefing.... so nice and laid back... after the brief- ok we'll start in about 5 min.... a low key ready set go came in at 6:58... wow an early start....Off we go....For the most part everybody faster than me was already in front and everybody slower than me was behind... I had maybe 7-8 guys visible for a few miles and that dwindled to 1-2 by mile 8-9.... After that it was mostly solo... Started the walk/run at mile 1.... Stop running , walk , 1 breath, drink , 1 breath, start running (maybe 10 steps)....Was tapered and feeling really good, pace was a little fast , stayed focused on RPE...
Shaugn Simmons asked me what I think about while on long training runs and I came up with this and used it to race with....The idea came from Brent Sutton but I expanded on it... I call it REN... There are actually 3 R's (from Sutton) 3 E's and 3 N's which is what I added...Some is redundant or over lapping but it makes you think and concentrate....So this is what I thought about ...I try to incorporate all three through out but its a natural progression starting with the R's in the early miles and finishing with the N's in the late miles....
R's- Relax,Rhythm, RPM's- 1. Relax -think about body from head down to toes then back again, 2. Rhythm- just listen to your breathing and find your rhythm, 3. RPM's- cadence short quick easy turn over
E's- Easy, Efficient, Effort - 1. Easy- just go easy, are you going easy enough? 2. Efficient- think about your movement head to toe being as efficient as possible with no wasted movements while choosing the most efficient line, 3. Effort- think about your effort and where you are is it easy enough for the beginning ? Is it hard enough for the end?
N's- Nothing, No Pain, Never Stop- 1. Nothing- This is Nothing I can do this all day, 2. No Pain- I feel nothing , yes a little uncomfortable but NO Pain, 3. Never Stop - Never Ever Stop Moving Forward!
Aid stations were every 5 miles, I carried 20oz of fluid and gels.... drank to thirst every mile.... 1 gel every 5 miles starting at zero.... caffeinated gels starting at mile 10...Total fluid consumed 90oz or 22oz per hour.... 6 gels- 4 of them caffeinated.... total cals 1200 just under 300 per hour..
Heather was working aid station #2 at mile 11 and mile 26... The jokers there had a fake rattlesnake coiled up on the side of the trail... They got me both loops and scared the crap out of me.... Got my Valentines Day kisses from Heather on each Lap.... She told me I was 17th on lap one and 6th on lap two... But they had early starters and some relay's so didnt really know...And so it went easy on the first lap and buried myself on the second lap... Slowest mile was #2 and the fastest miles were #28 and #29... Just let it happen and was pleasantly surprised with a 8:10 pace completely blowing my best case scenario of 8:30 pace away...Couldnt be happier... This could be my first and last negative split race ever.... They just dont happen very often... And when they do I always wonder if they left something on the table... IMO a perfectly paced race will show just a tiny fade at the very end showing the wheels were just getting ready to come off... But hey thats racing and theory about things you will never know the outcome to?
Awards- I won a big jug of Black IPA from a local Microbrewer (for Heather) and was lucky enough to score a $110 wind jacket from Saucony....
Body Comp- I raced at 126.8lbs and carried 1lb of fluid.... this totals 8lbs above my normal IM race weight ... So I definitely left something on the table 5-10 min most likely.... Just can't seem to get disciplined for a running race.... I will show up at IMLP 120lbs ! I guess the good news is all this training with the extra weight will make me stronger!
Next up is a 50 mile trailrun- Its much longer.... The course is much more difficult.... I'm scared, I respect the distance.... I will be slower... much slower...Absolute ZERO idea of pace but I'm guessing at least 3 min per mile slower... at least.... I will use a run/walk with more walking and slower running... I will eat real food for the 1st half....No caffeine until the 2nd half... Goal will be to keep moving forward and finish....
After that a bike focus!
Thanks for reading
Questions comments thoughts advice ideas are all welcome on anything!
0
Comments
I've been getting a new education the last few winter months on what it means to run on trails.
Let me just say that 30.6 miles on its own is a damn long way to run...........completing this on trails is extremely ambitious and superman stuff. The trails, roots, rocks, twist and turns basically shred your legs on the way up and more so on the way down.
Humbling winter training for me and motivated watching Cronk train through it.
Way to represent and lead!
KMF!
That is some serious mileage you were putting in with recovery weeks at 41 and 49. As mentioned it will be interesting to see the results for IM later this year. I don't have all of the 3's to the REN and will need to add a few.
I'm looking forward to the 50 miler report.
Gordon
And what I REALLY can't wait to see is how this improves you as an ironman runner.
Congrats! I am so happy that you enjoyed your experience! What a story to tell. (Rattle snake and all).
@Matt and Bruce... Yes how this effects my IM results will be the real test and totally remains to be seen but keep in mind I'm only looking to gain a couple more slots on the run maybe 5min relative to the comp... I'm looking forward to getting some speed work in after the 50 miler to see where I stand...But one thing for sure I can honestly say is it definitely has not hurt me any... I believe the speed of my longrun has not suffered at all....Strength and Durability is off the charts .... 3 days after running that hard and I feel great....I even biked the next day , and on day 2 started running again with a 2 miler.... I remember my first HM in 2009 and how I was absolutely crippled for an entire week.... Consistency is huge in this game your body really does adapt.
@ Dave Tallo.... I been dreaming up some EPIC stuff for your visit.... But an Ultraman ? Are you serious ? 6.2 mile swim and 90 mile bike on day one , 170 mile bike on day two , 52 mile run on day three ? That sounds like a perfect wrap up to an EPIC training camp. I'm in ! Planning a little something special this friday so I'll let ya know how it goes!
Congrats and looking forward to hearing about the 50 miler!
Cheers!
looking forward to seeing the dividends this pays later this year
It will be interesting to see what this does to your IM run later in the season. I suspect any declines in speed will be more than made up for in durability which will serve you well at the end of the IM marathon. Not to mention the mental advantage you will gain when your IM marathon is "only" 26.2 miles. The change in perspective in terms of how you view the distance and the corresponding confidence boost may end up outweighing any physical gains.
Keep up the work and will be following you as you get ready for your 50miler!