Danmark fra Larkollen

søndag 20. juni 2010

Kristins Runde, 19th of June-2010: -Race report

Yesterday I was participating in a 50,5 miles trailrun in Nordmarka-Norway. It was my first official ultrarun.In total it was a very good running experience. I had a great day in spite of some rain and occasionally heavy winds. One other thing I was a bit uncertin about was the amount of nutrition I needed to consume during the race. I addition, another factor is how my feet would react to such a demanding elevation and partly technical trails. After all my background is from marathons. At last I was a bit unsure about my average moving pace. In street-runs I aim at 5 min/km and use that as a target during the race. In trailruns it's different. That much I knew. Last weekend I had a chance to test it out as I was participating in Nordmarka skogsmaraton-further south in the same area as Kristins Runde. I had an average pace of just above 6 min/km. Being far more demanding than that race I established a goal of 8 min/km as an average pace. That would bring me to the finish just before 11h. In that case I would be qualified for Western States. That would be nice.
My finish time was 11h 33m 17s(unofficial time). The total distance is 81,3 km(50,5 miles). My measure was 50,51 miles. Total elevation was 1.724 m( 5656ft). Calories: 4.955kcal.I used both my GPS-watch(GF 205) and an another watch(Polar S725X) to measure my heart rate. I was uncertain if the watches had enough capasity to store that much information as the race would last for 11-12 hours. It turned out they had.
That gives an average pace of 8,53 min/km(13,72 min/miles). My body is worn as it never has been after a race. My feet are very stiff. During the race I was just waiting for a cramp to appear, but that never happened. My strategy laid in advance was carried out with one exception. I didn't walk regularly 5 minutes of every hour. I walked a bit more than that so it didn't made sense to carry out that part of the strategy. When it comes to nutrition I didn't eat as much as I had planned in advance. I was a bit anxious during the race if I was low on my intake of energy. It turned out I wasn't. I drank a lot of water and some energy drink, but not much of that either.
The course consists of 25 % of technical trails and the rest of gravel roads-with a minor part(few km) on asphalt pavement. The most demanding part was the ascend up to the five peaks of just above 700 m(2300ft). The legs get a heavy ride ascending while the thighs are subjected to the same when descending. I walked up to all five hills as planned in my strategy. It was a wice decision. When descending I made efforts to run, but with care as I have trained little on technical trails. The shoes-Montrail Masochist- were simply wonderful on these parts of the run. Further on I ran on the flats and downhills and walked must of the uphills. I sticked to that strategy almost all the race. Three of the five hills is situated before16,4 km of the race(10,2 miles), the next hill is after 29,8 km(18,5 miles) and the last after 48,3 km(30,05 miles). After that the course descends rapidly to the lowest point on the race-Kringla-situated at 338 m(1.110ft) after 57,6 km        (35,78 miles). After that it's pretty much uphill. The course consists of one loop meaning that we return to the same spot as we started-ascending to 502m(1647ft) after 81,3 km(50,5 miles).
My feet were getting really stiff at this time, but I ran the flats and tried to walk the ascends as fast as possible. I didn't have any breaks except for a refilling-stop after 69,5 km(43,2 miles).
I came in fifth in the ladies group and 38th of 52 overall. I'm satisfied with that, but I would have been more satisfied with finishing sub 11h. That would have made me qualified for Western States. I'll have another try with that in two weeks at an ultra-race in Thuringen-Germany. It's 100 km and my aim is sub 14h. Then I would be qualified for Western States.

Some technicals:

Split times:
1. On the first top-Helgehaugen, 705 m(2.312ft)
after 6,3 km(3,92 miles); 45m 54s
2. On the second top-Lamannshaugen, 701 m(2.301ft)
after 8,95km(5,56 miles);1h 11m 51s(26m 7s)
3. On the third top-Svarttjernshøgda, 717 m(2.352ft)
after 14,95 km(9,29 miles);2h  3m  39s(51m 47s)
4. On the fourth top-Ringkollen, 701m(2.300ft)
after 31,56 km(19,61 miles);4h 15m   9s(2h 11m 30 s)
5. Marathon-distance-Between the fourth and the fifh top at Storflåtan;
5h 48m 42s(1h 33m 32s)
6. On the fifth top-Oppkuven, 704 m(2.308ft)
after 49,3 km(30,64 miles); 7h   5m   3s(1h 16m 20s)
7. At Sandungen gård: 423,7 m(1.390ft)
after 62,4 km(38,8 miles); 8h 48m 32s(1h 42m 29s)
8. Before descending to Gjerdingen: 549,9 m(1.804ft)
after 69,5 km(43,2 miles); 9h 56m 5s(1h  7m 32s)
9. Finish-By the lake Mylla: 502m(1.647ft),
after 81,3 km (50,5 miles); 11h 33m 17s(1h 37m 12s)

Average speed:
1. Helgehaugen      : 7,3 min/km((11,7 min/miles)
2. Lamannshaugen : 8,0 min/km(12,9 min/miles)
3. Svarttjernshøgda: 8,3 min/km(13,4 min/miles)
4. Ringkollen         : 8,1 min/km(13,0 min/miles)
5. Marathon          : 8,3 min/km(13,4 min/miles)
6. Oppkuven         : 8,6 min/km(13,8 min/miles)
7. Sandungen        : 8,5 min/km(13,7 min/miles)
8. Bef. Gjerdingen : 8,6 min/km(13,8 min/miles)
9. Finish-Mylla      : 8,5 min/km(13,7 min/miles)

Calories: 4.955 kcal

Vertical: 1.724 m(5.656ft)

The Garmin logfile can be found at:

Average heart rate:  147


-Water: I had an intake of 7 l of water
-Energydrink: I had an intake of 150g. That gives 560 kcal
-Bread: I ate 6 loafes of bread. That gives 1.500 kcal
-Chocolate: I had 1,5 pieces. That gives me 500 kcal.
Total energy-inntake: 2.560 kcal. That's 51,7 % of my need. I must have been burning some fats as well That's good news.

-I need a nite cap, but that's allready ordered. My socks(GORE) were wonderful. That goes for the tights(GORE) and my windbreaker(GORE) as well.
-Shoes: Montrail Masochist-just magnificent on trails.
-GPS watch: I was able to store all my race on the watch. That indicates that there is good capacity.
-Heart rate watch: I was able to store all my race on the watch. That indicates that there is good capacity.
Mental part:
I consentrated on executing the strategy as planned in advance. In addition I established targets along the course, using the course map provided by the arranger. It had 53 points along the course with the distance indicated. I turned out to a great move to focus like that. To have a strategy in advance is vital. It works wonders when the going gets though.

2 kommentarer:

  1. Thanks for the very useful report! I am thinking of doing this in 2012 so I have one or two questions. Did you need a head light? Do you advise the use of any of the bag drops? Is there much navigation required, or can you rely on course markers mostly? Thanks.

  2. Hi Steve,
    No need for a head-light if you finish within the cut-off time.
    To make use of drops can be useful-especially when it comes to change of shoes. The arranger is pretty meticulous when it comes to markings so there isn't much need for individual navigation-bring a map and pay attention along the course, though.
    Good luck on race day.