Live Updates 24th IAU 100km World and European Championships

jaymack75

The coverage seems to be more focussed on the front of the field at the moment, but hopefully they'll update with everyone's positions soon.

Looking forward to seeing how our lass and lads get on

http://www.iau-ultramarathon.org/index.asp?menucode=h08&tmp=tmp3&taal=nl&submenux=Live_coverage&foto=photo0

jb-ski

Latest from LeCheile in Gilbraltar, 10 minutes ago.

John oRegan,in last 4k, Michael c finished in 7:51 John b in 8:02 Aisling about 13k to do

donothoponpop

J O'R (Wounded Knee) finished in 8:28, well done! (Any chance of a report WK?)

donothoponpop

Aisling Coppinger home in 9:09.

jaymack75

thanx for the updates folks - the official live updates turned out to be rather underwhelming!

well done to the athletes too

Hard Worker

donothoponpop wrote: »

Aisling Coppinger home in 9:09.

That's about a 19 minute PB.
I think she went off too fast - 3.25 through the marathon.

Slogger Jogger

Hard Worker wrote: »

That's about a 19 minute PB.
I think she went off too fast - 3.25 through the marathon.

Wow. Thats absolutely terrific. And terrifying to most of us.

Woundedknee.

donothoponpop wrote: »

J O'R (Wounded Knee) finished in 8:28, well done! (Any chance of a report WK?)

Yes and I'll get started on it shortly.

J

Woundedknee.

I'll do a more detailed race report and post a link in a few days time but for starters here's something short that gives a brief idea of how I ran the race.

Usually I try visualise the race before I arrive so I know what kind of terrain and gradient to expect. I also like to break the race into manageable segments and plan what I am going to achieve in each segment of the race and I don't think of the finish line until its well within reach. Based on the detailed course description I came up with the following

My plan was simple, run the first 10K on what I had for breakfast and then start to refuel as I passed the support crew at the start of the 5k loop and continue in that fashion for the next 18 laps. *Passing the support crew for the first time I picked up a Powerbar fuel belt with 2 small bottles of a carb drink which I drank while completing the 5k loop. *Next time round I dropped the bottles and collected 2 more and for the third lap I took 2 small bottles of Nuun with a gel and this was repeated for the duration of the race. *To pace myself I ran according to my heart rate and pre planned to keep my heart rate between 135-145 bpm. *This gave a lap split of 24 mins plus a few seconds which remained fairly consistent for the first half of the race. *I went through the Marathon distance quite comfortably in 3hrs16 and covered 50K in around 3hrs55 but shortly after halfway my heart rate began to climb and I cautiously started to ease back as there was still a long way to go. *It then dawned on me that I'd hardly stopped for a toilet break and decided to take a chance and stop for a moment and it was then I realised that I was becoming dehydrated. *With over 4hrs of running still ahead I knew I'd need to start increasing my fluid intake so I began to drink water and powerade whenever I passed an aid station supplementing my own supplies. *My heart rate soon returned to normal but my lap times slowed by 3 minutes which meant I was still mildly dehydrated. *I ran a few more laps and the times were again fairly consistent even though they were slower but I knew from experience that I was still running comfortably enough to finish. *In my mind I always break the race into manageable chunks and for this 18 lap 100K I worked towards the Marathon distance then halfway in total distance at 50K and halfway in effort at 12 laps. *Having completed the 12 laps I try relax for the next 2-3 laps and do my best to ignore and not think about them. *I ask Tony for a lap count and he tells me I've 4 left including the one I'm running. *It doesn't sound right so I get him to double check and next time we meet he confirms what he had said said but now I've only 3 laps to go. *With just over 15K to go I try to increase the pace but soon develop a severe pain in my stomach which I'm guessing was caused by an anti-inflamatory I had taken earlier. *I was forced to slow down and tried leaning my upper body into all different positions to ease the pain and prevent me from stopping. *It eventually passed and I crossed the line in 8hrs28

jb-ski

A belated Congratulations to Michael on his bronze medal, & to the 2 Johns on
fantastic times, both PB's.

& a Big Well Done to Ashling, now 28th in Europe.

2011 should be a good year for Ultrarunning in Ireland!

Well done also Rob, LeCheile (my clubmate) & all the crew,
who would have also had a busy & stressful 9/10 hours.

RacoonQueen

Woundedknee has posted a full report on his blog. I'd link to it but I'm too lazy.

Woundedknee.

RacoonQueen wrote: »

Woundedknee has posted a full report on his blog. I'd link to it but I'm too lazy.

You beat me to it. Here's the link for anyone interested.