DirtyTrailShoes : Scott Noack's Running Blog: Race Report : ITR Running 35k at Folsom Lake : Hydration Test #3

Wednesday, April 29, 2015

Race Report : ITR Running 35k at Folsom Lake : Hydration Test #3

My friend and mentor, Dave, knew I wanted a longer sweat test time of 3-4 hours so being the thoughtful and clever runner he is suggested we run the Inside Trail Racing (ITR) Folsom Lake 35k (20 mile) race. Dave was spot on and was one of the most pleasant trail runs I've enjoyed in some time. [Dave also had a good run but was suffering the aftermath of a questionable Ragu recipe from the night before]

I had completed the 50K twice before, knew the course, and how variable the weather could be this time of year in the area. Two years ago the temperature had soared to 85 but last year was similar but more lush. Race weekend it had rained all Friday night the night before. But, luckily it didn't rain on us and given the crushed granite composition of most of the trail there were very few muddy spots.

The weather race weekend in a word was 'perfect'!

Here are the 'sweat test' results (#3):

21 miles in 04:00:31 hours at 11:25 min/mile pace. Weather was cool with slight breeze. Average HR was 156 with peak of 168 BPM. Pee'ed once on course. I spent roughly ~6 min non-running (probably time standing at an AS refilling 20oz handheld and stuffing my face).

(161-156.6 #)*(16 oz/#) + (4 * 20) = 150.4 oz sweat loss / 4 hours : 37.6 oz / hr

After adjusting for 1# body mass loss per hour:

(37.6 oz -16 oz)=21.6 oz/hr

So, 20 oz / hour is close to what was expected. I also consumed ~250 cal/hr which also seemed to work. 100 cal/hr from Tailwind, then another ~50 cal/hr via GU Chomps, etc.

I never felt nauseous and ate two cheese quesadillas, two cups of mixed fruit, drank a can of ginger ale and nursed a Lagunitas IPA afterwards.

Next obvious sweat test will be Skyline 50k trail race.