I did 15.35 miles today. At mile 12 my knees were killing me and I had to piss so I stopped for 60 secs to piss. The knee pain went away, but only for 1/4 mile. I alteranated running 1/2m, walking 1/4m the rest of the way. As soon the pain started I walked a bit. Fair enough cause I wanted to see what my mile pace was when walking fast...Even with walking, my slowest mile 12:33.
My average pace for the entire distance was 10:37 MPM. Thats actually right where my long run pace should be per the Mcmillan calculator based on a 1:57 half marathon. I probably ran the earlier miles to fast, but im still learning to run slow (not that I am fast, but its hard to slow it down when you are fresh).
There were two big hills (same hill, out and back course) that climbed about 400ish feet, those were tough but i ran them both the entire way.
On the way back, I expermented with running backwards downhill... it was slow, but easier on the knees.
According to my Forerunner, I ran 15.37 miles/2:42:20 total time/10:37 MPM/2379 calories/average HR 153/max HR 173
To finish the 50k before the cut off time of 8 hours, I have to average a little better than 15:45MPM. I Think I can do that if I keep the knees at bay. I will probably walk up the big hills and walk down the steepest slopes. I will probably take some alieve an hour before the race, that seemed to help on the HM last weekend.
For todays run, my carbo load plan consisted of 6 pale ales friday night, and 6 last night, with 5 hours of sleep each nite.
