Sunday, November 30, 2014

North Coast 24 Hour Run Splits

It's taken awhile to get these posted, but here they finally are! A few highlights, I only had a few laps faster than 8 minute pace, and a huge number between 8 and 9 minute pace. That's great! It is good to see I was so consistent. I took some longer walking breaks after milestones like 50 miles, 100k, 70 miles, 12 hours and 100 miles and a few others that show up with a much slower lap soon after the milestone. That was on purpose. I would walk a few minutes to eat and drink more than I could running strait. Here is my race report if you haven't already read it. Also, here are a couple thousand pictures of the race, a bunch of good ones with me in them. Thanks photographers!

Lap Time
Start: 
8:59:29 AM
Mile Pace
Total Miles
 07:25.0
 9:06:55 AM
8m 14s 33ms
0.95075
 07:30.0
 9:14:25 AM
8m 19s 584ms
1.8515
 07:34.0
 9:22:00 AM
8m 24s 24ms
2.75225
 07:35.0
 9:29:36 AM
8m 25s 135ms
3.653
 07:33.0
 9:37:10 AM
8m 22s 914ms
4.55375
 07:33.0
 9:44:43 AM
8m 22s 914ms
5.4545
 07:55.0
 9:52:38 AM
8m 47s 338ms
6.35525
 07:32.0
 10:00:11 AM
8m 21s 804ms
7.256
 07:23.0
 10:07:35 AM
8m 11s 812ms
8.15675
 07:23.0
 10:14:58 AM
8m 11s 812ms
9.0575
 07:13.0
 10:22:12 AM
8m 0s 711ms
9.95825
 07:34.0
 10:29:46 AM
8m 24s 24ms
10.859
 07:11.0
 10:36:57 AM
7m 58s 490ms
11.75975
 07:15.0
 10:44:12 AM
8m 2s 931ms
12.6605
 07:26.0
 10:51:39 AM
8m 15s 143ms
13.56125
 07:23.0
 10:59:03 AM
8m 11s 812ms
14.462
 07:28.0
 11:06:32 AM
8m 17s 363ms
15.36275
 07:19.0
 11:13:52 AM
8m 7s 372ms
16.2635
 07:30.0
 11:21:22 AM
8m 19s 584ms
17.16425
 07:19.0
 11:28:42 AM
8m 7s 372ms
18.065
 07:19.0
 11:36:02 AM
8m 7s 372ms
18.96575
 07:15.0
 11:43:17 AM
8m 2s 931ms
19.8665
 07:29.0
 11:50:47 AM
8m 18s 473ms
20.76725
 08:05.0
 11:58:52 AM
8m 58s 440ms
21.668
 07:19.0
 12:06:11 PM
8m 7s 372ms
22.56875
 07:13.0
 12:13:25 PM
8m 0s 711ms
23.4695
 07:42.0
 12:21:08 PM
8m 32s 906ms
24.37025
 07:20.0
 12:28:28 PM
8m 8s 482ms
25.271
 07:07.0
 12:35:36 PM
7m 54s 49ms
26.17175
 07:08.0
 12:42:44 PM
7m 55s 160ms
27.0725
 06:56.0
 12:49:41 PM
7m 41s 837ms
27.97325
 06:58.0
 12:56:39 PM
7m 44s 58ms
28.874
 07:20.0
 1:03:59 PM
8m 8s 482ms
29.77475
 07:24.0
 1:11:24 PM
8m 12s 923ms
30.6755
 07:15.0
 1:18:40 PM
8m 2s 931ms
31.57625
 07:54.0
 1:26:34 PM
8m 46s 228ms
32.477
 07:17.0
 1:33:52 PM
8m 5s 151ms
33.37775
 07:10.0
 1:41:02 PM
7m 57s 380ms
34.2785
 07:34.0
 1:48:36 PM
8m 24s 24ms
35.17925
 07:21.0
 1:55:58 PM
8m 9s 592ms
36.08
 07:25.0
 2:03:24 PM
8m 14s 33ms
36.98075
 07:18.0
 2:10:42 PM
8m 6s 261ms
37.8815
 07:21.0
 2:18:04 PM
8m 9s 592ms
38.78225
 07:55.0
 2:25:59 PM
8m 47s 338ms
39.683
 07:30.0
 2:33:29 PM
8m 19s 584ms
40.58375
 08:09.0
 2:41:39 PM
9m 2s 881ms
41.4845
 08:24.0
 2:50:03 PM
9m 19s 534ms
42.38525
 07:39.0
 2:57:42 PM
8m 29s 575ms
43.286
 08:31.0
 3:06:14 PM
9m 27s 305ms
44.18675
 08:05.0
 3:14:19 PM
8m 58s 440ms
45.0875
 08:29.0
 3:22:49 PM
9m 25s 85ms
45.98825
 08:02.0
 3:30:51 PM
8m 55s 110ms
46.889
 08:27.0
 3:39:18 PM
9m 22s 864ms
47.78975
 07:46.0
 3:47:05 PM
8m 37s 347ms
48.6905
 08:34.0
 3:55:39 PM
9m 30s 636ms
49.59125
 07:38.0
 4:03:18 PM
8m 28s 465ms
50.492
 07:56.0
 4:11:14 PM
8m 48s 449ms
51.39275
 11:03.0
 4:22:17 PM
12m 16s 53ms
52.2935
 07:23.0
 4:29:40 PM
8m 11s 812ms
53.19425
 07:16.0
 4:36:57 PM
8m 4s 41ms
54.095
 07:52.0
 4:44:50 PM
8m 44s 8ms
54.99575
 07:40.0
 4:52:30 PM
8m 30s 686ms
55.8965
 07:46.0
 5:00:17 PM
8m 37s 347ms
56.79725
 07:40.0
 5:07:57 PM
8m 30s 686ms
57.698
 07:36.0
 5:15:34 PM
8m 26s 245ms
58.59875
 07:45.0
 5:23:20 PM
8m 36s 236ms
59.4995
 07:48.0
 5:31:08 PM
8m 39s 567ms
60.40025
 07:43.0
 5:38:52 PM
8m 34s 16ms
61.301
 07:40.0
 5:46:32 PM
8m 30s 686ms
62.2017
 11:15.0
 5:57:47 PM
12m 29s 376ms
63.1025
 09:00.0
 6:06:47 PM
9m 59s 500ms
64.00325
 08:04.0
 6:14:51 PM
8m 57s 330ms
64.904
 08:04.0
 6:22:56 PM
8m 57s 330ms
65.80475
 07:24.0
 6:30:20 PM
8m 12s 923ms
66.7055
 08:34.0
 6:38:54 PM
9m 30s 636ms
67.60625
 08:36.0
 6:47:31 PM
9m 32s 856ms
68.507
 08:55.0
 6:56:26 PM
9m 53s 949ms
69.40775
 07:38.0
 7:04:05 PM
8m 28s 465ms
70.3085
 10:35.0
 7:14:40 PM
11m 44s 968ms
71.20925
 08:08.0
 7:22:48 PM
9m 1s 771ms
72.11
 07:48.0
 7:30:37 PM
8m 39s 567ms
73.0107
 08:35.0
 7:39:12 PM
9m 31s 746ms
73.9115
 09:20.0
 7:48:32 PM
10m 21s 704ms
74.81225
 08:11.0
 7:56:43 PM
9m 5s 101ms
75.713
 08:03.0
 8:04:46 PM
8m 56s 220ms
76.61375
 08:07.0
 8:12:54 PM
9m 0s 661ms
77.5145
 08:23.0
 8:21:18 PM
9m 18s 424ms
78.41525
 08:26.0
 8:29:44 PM
9m 21s 754ms
79.316
 08:25.0
 8:38:10 PM
9m 20s 644ms
80.21675
 08:32.0
 8:46:42 PM
9m 28s 415ms
81.1175
 07:46.0
 8:54:29 PM
8m 37s 347ms
82.0182
 10:26.0
 9:04:55 PM
11m 34s 976ms
82.919
 10:06.0
 9:15:02 PM
11m 12s 773ms
83.81975
 07:45.0
 9:22:47 PM
8m 36s 236ms
84.7205
 08:08.0
 9:30:56 PM
9m 1s 771ms
85.62125
 08:12.0
 9:39:08 PM
9m 6s 211ms
86.522
 09:19.0
 9:48:28 PM
10m 20s 594ms
87.42275
 08:19.0
 9:56:47 PM
9m 13s 983ms
88.3235
 08:29.0
 10:05:16 PM
9m 25s 85ms
89.2242
 07:44.0
 10:13:01 PM
8m 35s 126ms
90.125
 08:40.0
 10:21:41 PM
9m 37s 297ms
91.0257
 08:39.0
 10:30:21 PM
9m 36s 187ms
91.9265
 07:40.0
 10:38:01 PM
8m 30s 686ms
92.82725
 07:44.0
 10:45:46 PM
8m 35s 126ms
93.728
 08:03.0
 10:53:49 PM
8m 56s 220ms
94.62875
 07:50.0
 11:01:40 PM
8m 41s 787ms
95.5295
 07:50.0
 11:09:30 PM
8m 41s 787ms
96.43025
 08:28.0
 11:17:59 PM
9m 23s 974ms
97.331
 08:10.0
 11:26:09 PM
9m 3s 991ms
98.23175
 07:24.0
 11:33:34 PM
8m 12s 923ms
99.1325
 07:17.0
 11:40:51 PM
8m 5s 151ms
100.03325
 11:58.0
 11:52:50 PM
13m 17s 114ms
100.934
 08:21.0
 12:01:12 AM
9m 16s 203ms
101.83475
 08:56.0
 12:10:09 AM
9m 55s 60ms
102.7355
 08:33.0
 12:18:42 AM
9m 29s 525ms
103.63625
 08:46.0
 12:27:29 AM
9m 43s 958ms
104.537
 08:28.0
 12:35:57 AM
9m 23s 974ms
105.43775
 07:43.0
 12:43:40 AM
8m 34s 16ms
106.3385
 08:16.0
 12:51:56 AM
9m 10s 652ms
107.23925
 08:19.0
 1:00:16 AM
9m 13s 983ms
108.14
 07:49.0
 1:08:06 AM
8m 40s 677ms
109.04075
 08:53.0
 1:17:00 AM
9m 51s 729ms
109.9415
 09:48.0
 1:26:48 AM
10m 52s 789ms
110.84225
 07:58.0
 1:34:47 AM
8m 50s 669ms
111.743
 08:30.0
 1:43:17 AM
9m 26s 195ms
112.64375
 08:09.0
 1:51:26 AM
9m 2s 881ms
113.5445
 08:56.0
 2:00:23 AM
9m 55s 60ms
114.44525
 09:01.0
 2:09:25 AM
10m 0s 611ms
115.346
 09:50.0
 2:19:15 AM
10m 55s 10ms
116.24675
 08:25.0
 2:27:41 AM
9m 20s 644ms
117.1475
 08:45.0
 2:36:26 AM
9m 42s 848ms
118.04825
 08:21.0
 2:44:48 AM
9m 16s 203ms
118.949
 09:08.0
 2:53:56 AM
10m 8s 382ms
119.84975
 10:06.0
 3:04:03 AM
11m 12s 773ms
120.7505
 09:05.0
 3:13:08 AM
10m 5s 51ms
121.65125
 08:50.0
 3:21:59 AM
9m 48s 399ms
122.552
 08:08.0
 3:30:07 AM
9m 1s 771ms
123.45275
 08:47.0
 3:38:55 AM
9m 45s 68ms
124.3535
 08:55.0
 3:47:51 AM
9m 53s 949ms
125.25425
 08:05.0
 3:55:57 AM
8m 58s 440ms
126.155
 12:11.0
 4:08:08 AM
13m 31s 546ms
127.05575
 08:44.0
 4:16:53 AM
9m 41s 737ms
127.9565
 08:47.0
 4:25:40 AM
9m 45s 68ms
128.85725
 09:06.0
 4:34:46 AM
10m 6s 162ms
129.758
 09:19.0
 4:44:06 AM
10m 20s 594ms
130.65875
 09:21.0
 4:53:27 AM
10m 22s 814ms
131.5595
 09:33.0
 5:03:01 AM
10m 36s 137ms
132.46025
 08:49.0
 5:11:50 AM
9m 47s 288ms
133.361
 09:34.0
 5:21:24 AM
10m 37s 247ms
134.26175
 09:51.0
 5:31:16 AM
10m 56s 120ms
135.1625
 10:20.0
 5:41:37 AM
11m 28s 315ms
136.06325
 09:36.0
 5:51:13 AM
10m 39s 467ms
136.964
 09:20.0
 6:00:34 AM
10m 21s 704ms
137.86475
 11:01.0
 6:11:36 AM
12m 13s 833ms
138.7655
 11:12.0
 6:22:48 AM
12m 26s 45ms
139.66625
 10:27.0
 6:33:15 AM
11m 36s 87ms
140.567
 10:50.0
 6:44:06 AM
12m 1s 621ms
141.46775
 11:25.0
 6:55:31 AM
12m 40s 477ms
142.3685
 11:04.0
 7:06:36 AM
12m 17s 163ms
143.26925
 09:15.0
 7:15:52 AM
10m 16s 153ms
144.17
 09:13.0
 7:25:06 AM
10m 13s 933ms
145.07075
 10:35.0
 7:35:41 AM
11m 44s 968ms
145.9715
 10:10.0
 7:45:51 AM
11m 17s 213ms
146.87225
 11:11.0
 7:57:03 AM
12m 24s 935ms
147.773
 08:39.0
 8:05:42 AM
9m 36s 187ms
148.67375
 07:38.0
 8:13:21 AM
8m 28s 465ms
149.5745
 07:30.0
 8:20:52 AM
8m 19s 584ms
150.47525
 07:56.0
 8:28:49 AM
8m 48s 449ms
151.376
 07:33.0
 8:36:23 AM
8m 22s 914ms
152.27675
 07:52.0
 8:44:15 AM
8m 44s 8ms
153.1775
 08:44.0
 8:52:59 AM
9m 41s 737ms
154.07825
Sorry for the milliseconds and ten-thousandths of a mile formatting, I tried to change it but Pages was struggling with me. You can see how I really struggled the last five hours. At the time I didn't notice it too much until the last two hours and certainly from 7AM to 8 AM those are not pretty splits. That was the hour was the longest. A big part of this was mental, getting to 135 miles was a guarantee that I would at least be on the possible list to go to the world championships, and you can see that in general I slowed down after that. Plus, at that point I knew that I was going to get quite a few more miles, and over 150 and I was somewhat resigned to not getting 160. It's good to see that even in my debut I never even had one lap at an average pace of 14 minutes per mile. I would have been fine with a couple on my celebration laps, but it never happened. 

It's interesting to see that right after 100 miles I seemed to slow down by 30+ seconds per mile over the 16th hour compared to the 15th hours. It's similar to how I slowed after 135 miles. This all must be mental. I mean, nothing physically changes between being at 98 miles versus 102 miles. I think this is where experience counts. I mean, passing all of these various milestones, having never passed them before, I didn't know what to expect. Now I know for sure I can still throw down 8:20 pace running after running 150 miles in around 23 hours. 

A few notable splits: 50 miles in about 6:59, 100k in 8:47:03, 12 hours about 82.4 miles, 100 miles in 14:41:22, 200k in 18:39:26, and 150 miles in about 23:17. I think a big cause for my slowing down in the last five hours was probably due to not getting enough calories in the middle of the night, particularly from midnight to about 4 AM. Nutrition I feel is my biggest opportunity for improvement. Now, what exactly I plan to change in my nutrition plan I am not sure yet. 

Side note, why am I writing this now? Well, I've got a little lower leg injury, like peroneal tendonitis or something, and I also have a marathon next weekend. So I'm freaking out a little that I will not be healthy for it and not be able to finish it, or even start it. Thus I'm reliving the glory of past running accomplishments. It's pretty standard for runners to think more about running when we are injured and can't run as much as we would like. I usually only go back and read my running log when I'm having a setback in my training. This injury shall pass, God knows when, and hopefully I will once again learn something from it.

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