"There's only one hard and fast rule in running: sometimes you have to run one hard and fast."








Thursday, August 31, 2017

Splits for Superior

I thought it'd be interesting (to someone) if I posted what splits I expect at the Superior 100, along with how different it looks for someone who runs well at night. Blogger is terrible for charts, but here are: miles, 34:00 goal split, 36:00 goal split, and Adam Schwartz-Lowe's 2014 splits multiplied by 32/22.


  9.7    2:15    2:20    2:19
20.1    4:28    4:37    4:53
25.0    5:46    6:01    6:15
34.9    8:35    9:05    9:01
43.5   11:25  12:15  11:52
51.2   13:57  14:52  14:09
58.7   16:53  18:00  16:33
62.9   18:35  19:48  17:52
72.3   22:52  23:59  21:30
77.9   24:48  26:11  23:33
85.0   27:58  29:15  26:05
90.7   29:05  31:00  27:47
96.2   31:28  33:17  29:34
103.3 33:59  35:59  31:59


As you can see (if you study the numbers), from 11.5 hours to 22.5 hours, sunset to sunrise, most people slow precipitously and then start to recover in the daylight. Adam ran the same at night as in the day; one-third of the way through, his pacing looks like a 36 hour finish, but ends 4 hours faster. Great night running can cut 4 hours off one's time at Superior!

2 comments:

Ben said...

If a person could make it through Crosby Manitou before dark they would kill it. Crosby is tough to navigate in the dark.

SteveQ said...

Eric Clifton I think did it when a lot of the course was on the road. Not many people have a shot of running that fast! Andy Holak always said the thing to do was get TO Crosby by sunset - and he always blew up at night.