Moab Red Hot 55K – Race Prep

46 days until my next race. The Red Hot 55K in Moab, UT will be held on February 13th, 2016.

34-miles:

  • Aid 1 Gemini Bridge – 6mi
  • Aid 2 Widow Maker – 13mi
  • Aid 3 Gemini Bridge -17mi
  • Aid 4 Gold Bar – 22mi
  • Aid 5 Poison Spider – 28mi

Route1

4,000-feet of elevation gain:

Moab Red Hot 55K course elev

Moab Red Hot 55K course elev

 

Game Plan: Run fast! I feel like I’ve held back in previous races and been conservative. My most memorable performance from 2015 was  ECSDC 50K, in which I ran bell-to-bell balls to the wall. I didn’t worry about running out of fuel, or about climbing (there hardly was any). I simply prepared a few time split goals, hit the gas, and never looked back.

I’m shooting for a 4:15 for 55K. which is just under 7:30/mile pace. Depending on the field, this should give me a shot at a top-5 finish.

Some takeaways from 2015, I need to eat & drink more to sustain the late race effort. The 30-minute gel intake routine has worked for me, though I’m wondering if I can prevent some of the sluggish feelings I’ve had late in races. For 2016, I’m going to deliberately eat and drink more frequently, hopefully allowing myself a chance to compete in the later stages of an ultra race.

Here’s to a new year and an excited outlook for 2016!

Previous Moab 55K Strava Entries:

Splits for a 4:15 finish (7:27/mile):

1 Mile 00:07:27
2 Mile 00:14:55
3 Mile 00:22:23
4 Mile 00:29:50
5 Mile 00:37:18
6 Mile 00:44:46
7 Mile 00:52:13
8 Mile 00:59:41
9 Mile 1:07:09
10 Mile 1:14:36
11 Mile 1:22:04
12 Mile 1:29:32
13 Mile 1:36:59
14 Mile 1:44:27
15 Mile 1:51:55
16 Mile 1:59:23
17 Mile 2:06:50
18 Mile 2:14:18
19 Mile 2:21:46
20 Mile 2:29:13
21 Mile 2:36:41
22 Mile 2:44:09
23 Mile 2:51:36
24 Mile 2:59:04
25 Mile 3:06:32
26 Mile 3:13:59
27 Mile 3:21:27
28 Mile 3:28:55
29 Mile 3:36:23
30 Mile 3:43:50
31 Mile 3:51:18
32 Mile 3:58:46
33 Mile 4:06:13
34 Mile 4:13:41
34.17Mile 4:14:59

Splits for a 4:10 finish (7:19/mile):
1 Mile 00:07:19
2 Mile 00:14:38
3 Mile 00:21:57
4 Mile 00:29:16
5 Mile 00:36:35
6 Mile 00:43:54
7 Mile 00:51:13
8 Mile 00:58:32
9 Mile 01:05:51
10 Mile 01:13:10
11 Mile 01:20:29
12 Mile 01:27:48
13 Mile 01:35:07
14 Mile 01:42:26
15 Mile 01:49:45
16 Mile 01:57:04
17 Mile 02:04:23
18 Mile 02:11:42
19 Mile 02:19:01
20 Mile 02:26:20
21 Mile 02:33:39
22 Mile 02:40:58
23 Mile 02:48:17
24 Mile 02:55:36
25 Mile 03:02:55
26 Mile 03:10:14
27 Mile 03:17:33
28 Mile 03:24:52
29 Mile 03:32:11
30 Mile 03:39:30
31 Mile 03:46:49
32 Mile 03:54:08
33 Mile 04:01:27
34 Mile 04:08:46
34.17 Mile 04:10:03.00

Splits for a 4:05 finish (7:10/mile):

1 Mile 00:07:10.13
2 Mile 00:14:20.26
3 Mile 00:21:30.40
4 Mile 00:28:40.53
5 Mile 00:35:50.66
6 Mile 00:43:00.80
7 Mile 00:50:10.93
8 Mile 00:57:21.07
9 Mile 01:04:31.20
10 Mile 01:11:41.33
11 Mile 01:18:51.47
12 Mile 01:26:01.60
13 Mile 01:33:11.73
14 Mile 01:40:21.87
15 Mile 01:47:32.00
16 Mile 01:54:42.14
17 Mile 02:01:52.27
18 Mile 02:09:02.40
19 Mile 02:16:12.54
20 Mile 02:23:22.67
21 Mile 02:30:32.80
22 Mile 02:37:42.94
23 Mile 02:44:53.07
24 Mile 02:52:03.21
25 Mile 02:59:13.34
26 Mile 03:06:23.47
27 Mile 03:13:33.61
28 Mile 03:20:43.74
29 Mile 03:27:53.87
30 Mile 03:35:04.01
31 Mile 03:42:14.14
32 Mile 03:49:24.28
33 Mile 03:56:34.41
34 Mile 04:03:44.54
34.175416 Mile 04:05

Splits for a 3:59 finish (7:00/mile):

1 Mile 00:07:00
2 Mile 00:14:00
3 Mile 00:21:00
4 Mile 00:28:00
5 Mile 00:35:00
6 Mile 00:42:00
7 Mile 00:49:00
8 Mile 00:56:00
9 Mile 01:03:00
10 Mile 01:10:00
11 Mile 01:17:00
12 Mile 01:24:00
13 Mile 01:31:00
14 Mile 01:38:00
15 Mile 01:45:00
16 Mile 01:52:00
17 Mile 01:59:00
18 Mile 02:06:00
19 Mile 02:13:00
20 Mile 02:20:00
21 Mile 02:27:00
22 Mile 02:34:00
23 Mile 02:41:00
24 Mile 02:48:00
25 Mile 02:55:00
26 Mile 03:02:00
27 Mile 03:09:00
28 Mile 03:16:00
29 Mile 03:23:00
30 Mile 03:30:00
31 Mile 03:37:00
32 Mile 03:44:00
33 Mile 03:51:00
34 Mile 03:58:00
34.175416 Mile 03:59:13.67

 

 

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