Distance: 50.1 km
Time: 5 hrs 22 mins 14 secs
Rate: 6' 26" per km
Altitude gain/loss: 650 metres
Calories used: 3590
Weather: nice autum day, sunny, temp 3- 17 degrees, humidity 45%, wind calm
Week: 120.5 km, May: 55.85 km, Year: 1607.45 km
Met Liz at the start behind the War Memorial at 8:00 am. A good chance to catch up with ultra running stories, plans, training, and all the other bits and pieces that make us run. I was needing to cover another 50 kms, similar to last week with a short long run next week.
The easiest way to describe where I went was 1. the 25km Bush Capital course, 2. the 16 km Bush Capital course in reverse with slight variation near Campbell Park offices and 3. a loop going to past the gun club to the Mt Ainslie base track, then down the vet's January handicap course back to Campbell Park offices, back to near the start but adding an extra bit over to the CSIRO and the high school to make up the distance required.
While 500 metres over 50 kms doesn't sound, much, 49.6 kms doesn't look as good as 50.1 kms. Personal I know, but many runners are just the same.
A definite training plan of run for about 30 minutes then walk a few minutes or up anything that looked like a hill. Therefore plenty of walking especially after Liz had left me after 27 km, but walking practice in ultras is just as important as running.
A bit of a down patch near 30 kms, up to the ridge and the saddle above Hackett, came good after that when the chocolate creamed rice kicked in. Sounds terrible, but it is quite nice. Later a fruit bun and a banana replenished the calorie deficit a bit more, no where near enough but it had to do. Calories used, 3590 is a hell of a lot of GUs.
Although not hot, I seemed to get though plenty of drinks, must have been sufficient as there were no camps or signs of dehydration. Delirious, not me, I always talk to the kangaroos and the birds.
A bit slower than last week, 700 metres shorter in distance but only 30 seconds difference in time. Time out there is the important part of today's effort. Two weeks time it will be much longer.
Thanks to Liz for her company today, it was great. A long time to run on your own.