Decided today was the day to go for the Green Ribbon Trail Fastest Know Time. Starting at the northern trail start in North Wales and going to the southern terminus and then returning for an out and back unsupported effort. All food and water was carried with me for the entire run.
I'd been looking at this FKT for a few weeks now and actually planned on running it 2 weeks ago but life got in the way.
The conditions were a little sloppy and with big puddles here and there but otherwise it was a perfect day. Although the GRT has a bunch of small wooden foot bridges throughout the trail and I almost whipped out on one in the first 2 miles.
The game plan was to put in a marathon effort for the entire run and not focus on pace but rather effort. The start felt great and I was really able to push the paved sections around miles 10-14.
Hit the southern terminus in 1:34:56 putting me on a 3:10:00 finish which was a good 22 minute buffer. The legs started feel heavy around mile 18 and the pace was a little slower but effort was still there. The return to the northern terminus is all slightly uphill so I was chalking up the slightly slower pace to that. Somewhere around the 202 underpass GPS got funky and was really messing with me mentally. Effort was hard but the pace was registering as 10 minute miles. Keep pushing and had a hard last mile to the finish for a second half South to North time of 1:37:00ish. Almost an even split!
My elapsed time from start to finish was roughly 19-20 minutes faster than the previous FKT. Things went really well today.
Hydration - 15oz Skratch Labs, 45oz water (there was about 15oz left in the bladder.
Nutrition - english muffin and Lamar bar before the start
150cal Skratch Lab at 1 hour
100cal Gu 1:30
100cal GU Chew 2:00
60cal GU Chew 2:30 (1 dropped)
100cal GU 2:45
Total: 510 + 100cal drink