Another IMFL RR1
Here's the slowest EN IMFL RR: 
Up at 5:45. Bagel w/ Nutella for b-fast. (Fairly standard) Drive to RR location (flat, paved Canal line trail) Wheels rolling around 7:10. Wasn't sure how many miles I'd get in in the 6 hours. I really wanted to hit 100 but didn't end up happening. Anyway, first 50 was .68 IF. That was my target so good there. I figured I could hit .70 on the 2nd half if I had it in me (didn't BTW). It was COLD when I started out and was glad I had a sweatshirt in the car. Wished I had gloves and toe covers but I survived. I adjusted fluid intake due to cooler temps and since I peed twice before I hit 50 miles. I had more other non-fluid calories to compensate. Had a little over 200 cal/hour w/ Infinit, GU, Powerbar and Clif Blok.
One change from my "usual" routine was the absence of 1/2 Red Bull before WKO. Decided to try to hold off until I needed it more. I also decided to try 5 Hour Energy instead since it is easier to carry. Had 1/2 and felt much better for the next 20 miles! 2nd 40 miles at .666IF (is that bad???) SO much for having more for the 2nd half. Avg speed was around 14.5 and its pretty flat. During my training in FL, my avg. speed was closer to 16 so I think we had some wind today, plus more frequent slowing at crossings, etc. A bit dissappointed in the mileage I managed to get in in 6:20 (moving) but I stuck with the plan and even undershot it. (Not really on purpose, that was really the best I could do). I don't know how much faster the extra few points of IF would have gotten me, or at what cost on the run... So it is probably OK?? Had the other 1/2 of the 5 Hour Energy (which by the way, tastes like Pomegranate Dirty Sweat Sock) with about 15 mins to go on the bike so I'd be amped to run!
Surprisingly, felt decent on the run. Better than my long run the other day. Go figure. Right on target with my pace 12:44ish. (LRP + :30) Got in 4 miles in about 51 mins. Perform and a little water on the run.
So overall, nothing really exciting, either great or horrible. (Seat STILL needs tweaking though. Ugh) I did miss the caffeine early on the bike but I think the 2nd half of the 5hr crap (plus the caffeine in the GU and Bloks) put me over. I'm still flying and not in a good way. In the race, it might be OK, but not good for trying to chill. Speaking of chill, may be time to break out the EN jacket. Also, my bladder doesn't necessarily feel the urge when there is a porta-potty.... Gotta time that better, or just go when I pass it to avoid off-trail nature hikes.
Next time, I will do at least 100 mi, regardless of time, unless that is unnecessary. (Input please!) May be just psychological.... It was a long day for me though, (7am-3pm) but the race will be about double that so its all good hay in the barn.
Comments
Stick with a max ride of 6 hours Kim. DOn't worry about the mileage. You'll be ready race day, all your workouts multiply together to create the fitness you require.
I have been wearing toe covers for all of my outside rides lately. This weekend, I wore toe covers And leg warmers AND arm warmers. I might have booties and arm warmers available for IMFL, just in case...
That webinar by Jesse mentions holding off on the caffeine until about 4 hrs into the race. If you haven't taken the time to listen to that, make sure you do. It really motivated me to pay better attn to what I was doing with my cals. Look, we can't control things like the weather or the other athletes but we have total control over nutrition and pacing. Just a thought.
Also, don't get caught up in everyone else's times or progress. In my experience, it often leads to a bunch of negative self talk and we don't have any time or energy left over for that!
Finally, I agree with the others...6 hours serves its purpose. That's why R & P are specific about it.
Keep up the great work. Keep the focus! You'll get it done!
great job....
What's going through my head in the RR is to be really focused the last 90 minutes of the bike and ride strong (steady), Am I mentally still in the game after being on the bike for so long. Am I coasting on the down hills or am I changing gears to keep the watts up...It tells me if I paced the earlier part of the day correctly and did I get the nutrition part right...Of course, once you start running is a really good indicator as well.