I set up this blog (Oct 06) to record my training and thoughts in preparing for the 2007 WHW Race – a 95 mile ultra race from Milngavie to Fort William.
I have now run 44 ultras over the past eleven years including the whw 6 times and you can read all about them, watch my race videos and lots more by using the tabs at the top of the blog.
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Next ultra race …Hardmoors 55March 17th, 20193 months to go.
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Up early and out for a run on the Braes this morning. I know I’m in good shape when I can run for almost 2hrs before breakfast and it feels fine. Not just physically but mentally. The time just flew by this morning and before I knew it I was heading home very satisfied with my run.
So mission accomplished this week. I was aiming for 35-40miles and I ran 37.4miles!
I’ve been thinking some more about the pace I should be working on for the whw race which is less than four weeks away.
I decided to have a closer look at the pace I ran at over the three times I have run the race.
In 2007 I really struggled from Kingshouse onwards with very sore, trashed quads and you can see how my average pace rose pretty steeply from 72miles onwards.
In 2008 and 2009 when I broke 20hrs each time my pace was pretty similar. In 2009 my pace was better at Inversnaid but similar by Auchtertyre. Then again I was ahead by Kingshouse but evened out again by Fort William.
I think everyone slows down through the race but the key is to try and slow down less than others. This means for me starting off steady and hopefully holding my pace for as long as I can and slowing down as slowly as possible.
I want to avoid the steep rises in pace. If I could keep the line just underneath the green line from last year I’ll be very happy!! Or maybe even better be above it to Auchtertyre but then below it to it the end.
I also decided to compare my pace line with Richie who came third in 16hrs 24mins and Neal who ran a superb 18hrs 42mins last year. Not that I’m aiming for sub 19hrs and certainly not sub 17hrs but I thought it might be interesting to see the shape of their pace lines and see if I can learn anything.
Richie’s line is very impressive. He ran the second half of the race at the same pace and Neal, too, didn’t slow down that much.
Paul asked for the splits from the last three whw races so I thought I’d post them here as they are no longer on the whw web site. If you find this sort of thing helpful here they are ….
10.82miles in 1hr 48mins 03secs (10.00pace)