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Paul Every

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Paul Every last won the day on August 8

Paul Every had the most liked content!

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About Paul Every

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  1. Paul Every

    Busso 2018

    Those are some long swims, rides and runs! Hope you're getting in your short fast stuff as well?
  2. Paul Every

    It's goodnight from me..............

    Thanks, Roxii.
  3. Paul Every

    Woman rides 184mph to break world speed record

    That was 184 miles/hour, so 296 km/hour! I'm not sure if I'm more impressed by the physical feat, the technology or how big Denise's ovaries must be to be on a bike going so fast! I remember when her coach John Howard held the record. John was a three time Olympian, a pioneer of RAAM and also won Hawaii Ironman. This should be in the main forum.
  4. Paul Every

    How would you pace this run?

    Even short flatter sections can be good. Try using them as an opportunity to regain your walking speed and momentum. That's how I approach the hills on races like Six Foot Track. Even flat sections of 5 or 10 metres can be enough to rebuild momentum. Just be careful not to burn to many matches. Running PBs always come in the races where we run consistently and strongly right to the finish. It's not about how fast you start, but about how strongly you finish. It's not so much about making time gains, but about minimising the big time losses.
  5. Paul Every

    How would you pace this run?

    And have fun!
  6. Paul Every

    How would you pace this run?

    I would walk the hills from the base of the first at one mile. "Walk early, walk often" is old ultra running dictum. The earlier you start walking, the more energy you will conserve, energy that can be better spent late in the race, particularly on running faster on the flatter parts of the course. Walk the hills with purpose, keeping your stride long. If it flattens out to a comfortably runnable gradient, break into a run. Identify the top of the hill where you will start running on the first lap and make sure your walks don't drag out onto the flat sections on the subsequent laps. You ran 6 hours last year, which is 8:35 /km pace. If you walk strongly on the hills you will probably be able to maintain around 10 minute pace, so even with 10 or 12 km of hill walking you are not losing much time in the context of the entire run. Certainly less than 20 minutes. If you have paced it well, at least 20 minutes will be easily picked up in the latter part of the race. On the downhills, run fluidly to preserve your quads. Momentum and gravity are your friends. Avoid any repetitive braking in your gait which trashes the quads. If possible, save time by taking in your food and fluids while walking the hill. Aim to be running strongly on the final lap. If you have the strength to run the hills at anytime in the race, now is the time to do so.
  7. Paul Every

    50 Ironmans in 50 days Ashley Horner

    Creatine kinase at 859? That's not extraordinary in terms of endurance racing. In multi-day ultras, runners will have highly elevated CK levels for months. Here's some levels from Western States 100 Miler courtesy of this article: https://www.irunfar.com/2018/02/break-it-down-exertional-rhabdomyolysis-in-ultramarathons.html Again, a CK greater than 366 U/L for adult men and greater than 176 U/L for adult women is considered abnormal in a resting state and a CK greater than five times the upper limit of normal is diagnostic for non-exertional rhabdomyolysis. We know, for example, from the 2010 Western States 100 that the average CK blood level immediately post-race was 32,965 U/L and ranged from 1,500 to 264,300 U/L. No cases of acute kidney injury were reported from that year. Admittedlty, Western States is a net downhill course with some very long sustained descents which contribute to blowing out CK levels, but it does indicate if you're appropriately trained and experienced, extreme CK levels are rarely a problem.
  8. Paul Every

    Kona Slot Giveaway

    Considering you're a teacher, I now know why you couldn't share that.
  9. Paul Every

    Kona Slot Giveaway

    She would do better off setting up a Go Fund Me page for literacy lessons. I couldn't even manage to finish reading that. So she wants $7000 to repair her bike? Why doesn't she just buy a new one. Or a decent second hand one. The difference between a $3000 new bike, a $2000 second hand, or $7000 new isn't the limiting factor on her performance. Or indeed, the limiting factor on her employment potential.
  10. Paul Every

    50 Ironmans in 50 days Ashley Horner

    Not the only thing getting a drip feeding.
  11. Paul Every

    50 Ironmans in 50 days Ashley Horner

    She's toast. Today is going to be a very long, slow late day that will further drill her even further into the ground. With a late start, she will finish in the early hours. Then what? Drive 350km back to home so she can back up for Day 4? Moving it her home town tomorrow won't change anything. As I said, it might buy an extra day on the road at the very best. Her own a bed and loop course around her neighbourhood isn't going to fix her problems one bit.
  12. Paul Every

    50 Ironmans in 50 days Ashley Horner

    Not smart. It would be a stupid move. It won't increase her chances at all. It might buy her an extra day on the road at most. She's not remotely coping with the challenge physically even though she only has completed two consecutive days. Even if she based herself in her home town, her chances would still be zero.
  13. Paul Every

    50 Ironmans in 50 days Ashley Horner

    Thanks. That hour of transitions is time that would be so much better spent recovering post-event. Stopping and resting may feel good mid-event, but ultimately it will do little to make her feel better. She needs time efficiency and that means keeping moving forward. How she didn't work that out while running 370km in 3days in Haiti, one can only guess.🤔
  14. Paul Every

    50 Ironmans in 50 days Ashley Horner

    If you're correct that makes 14:44 plus nearly 2 hours of stoppage time on bike and run, plus transition times (which I don't assume to be fast). So well over 17 hours before any real accumulated fatigue has set in. Backing up for Day 3 after eating, showering, traveling, etc is going to be interesting. Only two days in and already she is already flirting with slipping into the void of irrecoverable time losses.
  15. Paul Every

    50 Ironmans in 50 days Ashley Horner

    No bidon cage? What were her times for Day 2, (assuming Haiti was Day 0)?