Comrades Training: Part 3 of 6 parts, 56k run

3rd Long Run : 56k at Khadakwasla, outside Poona.

Terrain : Rolling hills throughout. Total elevation climb and descent is 1,508 meters as per Garmin 305.

Date : 21st March 2010

Now its getting tougher. The heat in March has set in and this is the second back to back 56k we are running. Early starts are a must to be able to counter the heat.

Time : 12am : Have my pre meal to be able to run at 2am.

2am : Dannny, Satish and i are ready for our run. At 1.30 am, i had to wake up Satish as he overslept. God help him if he forgets getting up for the Comrades run. As a runner, you get tuned to wake up any time.

My Garmin took over 15 minutes to catch the signal and the light switch did not seem to work while running in total darkness. This caused chaos in pacing our run and i had to keep falling back to our car and check my pace under the headlights. Grrrrrr.

This run was slower than the first 56k and took me 6 hours 16 minutes. I guess its ok considering the heat build up and the lack of pacing info. Anyways, at the end of the 56k, my body was totally gutted. I wonder what lies ahead for each of us for the 89k. On seeing Satish and Danny finish later on, their look was one of pain and suffering. I guess the quads were hurting real bad.

Meal timing break down for the day :

Meal 1 : 7am

Meal 2 : 8:30 am

Meal 3 : 11 am: Lunch, Pasta

Meal 4 : 1pm : Peanuts

Meal 5 : 3 pm : Soya Milk

Meal 6 : 5:30 pm : Dinner, Pasta

Meal 7 : 7:30 pm : Protein Shake

Meal 8 : 12 pm : Handful of Muesli plus skim milk

2am : 56k run. Glycogen topped up.

Details of our run from Garmin site, given in km over 56 k.

Overall

Time:	06:16:46
Distance:	56.00 km
Elevation Gain:	789 m
Calories:	4,149 C

Timing

Time:	06:16:46
Moving Time:	06:13:31
Elapsed Time:	06:16:48

Avg Pace:	06:43 min/km
Avg Moving Pace:	06:40 min/km
Best Pace:	04:55 min/km

Speed

Pace

Elevation

Elevation Gain:	789 m
Elevation Loss:	769 m
Min Elevation:	579 m
Max Elevation:	673 m

Laps 56

View Splits

Split Time Distance Avg Pace Summary 06:16:46 56.00 06:43 1 00:06:21 1.00 06:21 2 00:06:25 1.00 06:25 3 00:06:19 1.00 06:19 4 00:06:52 1.00 06:52 5 00:06:43 1.00 06:43 6 00:06:41 1.00 06:41 7 00:07:11 1.00 07:11 8 00:07:10 1.00 07:10 9 00:06:47 1.00 06:47 10 00:06:39 1.00 06:39 11 00:06:38 1.00 06:38 12 00:06:41 1.00 06:41 13 00:06:23 1.00 06:23 14 00:06:37 1.00 06:37 15 00:06:20 1.00 06:20 16 00:06:29 1.00 06:29 17 00:06:49 1.00 06:49 18 00:06:36 1.00 06:36 19 00:06:32 1.00 06:32 20 00:06:09 1.00 06:09 21 00:06:10 1.00 06:10 22 00:06:10 1.00 06:10 23 00:06:17 1.00 06:17 24 00:06:10 1.00 06:10 25 00:06:35 1.00 06:35 26 00:06:18 1.00 06:18 27 00:06:29 1.00 06:29 28 00:06:29 1.00 06:29 29 00:06:09 1.00 06:09 30 00:06:19 1.00 06:19 31 00:06:26 1.00 06:26 32 00:06:32 1.00 06:32 33 00:06:34 1.00 06:34 34 00:06:56 1.00 06:56 35 00:06:57 1.00 06:57 36 00:06:57 1.00 06:57 37 00:07:08 1.00 07:08 38 00:07:04 1.00 07:04 39 00:07:18 1.00 07:18 40 00:07:00 1.00 07:00 41 00:06:51 1.00 06:51 42 00:06:52 1.00 06:52 43 00:06:30 1.00 06:30 44 00:07:06 1.00 07:06 45 00:06:33 1.00 06:33 46 00:07:05 1.00 07:05 47 00:06:18 1.00 06:18 48 00:06:45 1.00 06:45 49 00:07:06 1.00 07:06 50 00:06:58 1.00 06:58 51 00:06:53 1.00 06:53 52 00:07:32 1.00 07:32 53 00:06:55 1.00 06:55 54 00:07:13 1.00 07:13 55 00:08:00 1.00 08:00 56 00:07:21 1.00 07:21