{"componentChunkName":"component---node-modules-narative-gatsby-theme-novela-src-templates-article-template-tsx","path":"/pace-mate-a-pace-calculator-for-runners","result":{"pageContext":{"article":{"id":"952da633-bdc6-5f00-b3ff-562c98268142","slug":"/pace-mate-a-pace-calculator-for-runners","secret":false,"title":"Pace Mate - A Pace Calculator for Runners","author":"Ian Saunders","date":"May 16th, 2026","dateForSEO":"2026-05-16T00:00:00.000Z","timeToRead":3,"excerpt":"After a few days of grumbling, I had the obvious, sensible reaction...","subscription":true,"body":"var _excluded = [\"components\"];\n\nfunction _extends() { _extends = Object.assign || function (target) { for (var i = 1; i < arguments.length; i++) { var source = arguments[i]; for (var key in source) { if (Object.prototype.hasOwnProperty.call(source, key)) { target[key] = source[key]; } } } return target; }; return _extends.apply(this, arguments); }\n\nfunction _objectWithoutProperties(source, excluded) { if (source == null) return {}; var target = _objectWithoutPropertiesLoose(source, excluded); var key, i; if (Object.getOwnPropertySymbols) { var sourceSymbolKeys = Object.getOwnPropertySymbols(source); for (i = 0; i < sourceSymbolKeys.length; i++) { key = sourceSymbolKeys[i]; if (excluded.indexOf(key) >= 0) continue; if (!Object.prototype.propertyIsEnumerable.call(source, key)) continue; target[key] = source[key]; } } return target; }\n\nfunction _objectWithoutPropertiesLoose(source, excluded) { if (source == null) return {}; var target = {}; var sourceKeys = Object.keys(source); var key, i; for (i = 0; i < sourceKeys.length; i++) { key = sourceKeys[i]; if (excluded.indexOf(key) >= 0) continue; target[key] = source[key]; } return target; }\n\n/* @jsxRuntime classic */\n\n/* @jsx mdx */\nvar _frontmatter = {\n  \"title\": \"Pace Mate - A Pace Calculator for Runners\",\n  \"author\": \"Ian Saunders\",\n  \"date\": \"2026-05-16T00:00:00.000Z\",\n  \"hero\": \"./images/pace-mate.png\",\n  \"excerpt\": \"After a few days of grumbling, I had the obvious, sensible reaction...\"\n};\nvar layoutProps = {\n  _frontmatter: _frontmatter\n};\nvar MDXLayout = \"wrapper\";\nreturn function MDXContent(_ref) {\n  var components = _ref.components,\n      props = _objectWithoutProperties(_ref, _excluded);\n\n  return mdx(MDXLayout, _extends({}, layoutProps, props, {\n    components: components,\n    mdxType: \"MDXLayout\"\n  }), mdx(\"h1\", {\n    \"id\": \"app-information\"\n  }, \"App Information\"), mdx(\"ul\", null, mdx(\"li\", {\n    parentName: \"ul\"\n  }, mdx(\"strong\", {\n    parentName: \"li\"\n  }, \"Web App:\"), \" \", mdx(\"a\", {\n    parentName: \"li\",\n    \"href\": \"https://tools.ultra-daemon.com/pace-mate/\",\n    \"target\": \"_blank\",\n    \"rel\": \"noreferrer\"\n  }, \"App\"), \"  \"), mdx(\"li\", {\n    parentName: \"ul\"\n  }, mdx(\"strong\", {\n    parentName: \"li\"\n  }, \"About:\"), \" \", mdx(\"a\", {\n    parentName: \"li\",\n    \"href\": \"https://tools.ultra-daemon.com/pace-mate/about\",\n    \"target\": \"_blank\",\n    \"rel\": \"noreferrer\"\n  }, \"Strava\"), \"  \")), mdx(\"h1\", {\n    \"id\": \"why-i-built-pace-mate\"\n  }, \"Why I Built Pace Mate\"), mdx(\"p\", null, \"I spend a surprising amount of time converting running numbers in my head.\"), mdx(\"p\", null, \"Part of this is self-inflicted. I\\u2019m from the UK, live in the US, and seem to have chosen a hobby that refuses to agree on a unit system. Depending on the day, I might be thinking in kilometres, miles, min/km, min/mile, km/h, mph, 5K splits, 100-mile cutoffs, or some awful mixture of all of them.\"), mdx(\"p\", null, \"Very normal behaviour, obviously.\"), mdx(\"h2\", {\n    \"id\": \"preamble\"\n  }, \"Preamble\"), mdx(\"p\", null, \"For years, I got by with a mixture of apps, websites, watch screens, spreadsheets, and the slightly unreliable calculator that lives somewhere in my brain.\"), mdx(\"p\", null, \"Most of the time, this was fine. If I wanted to know what 4:00/km was in mile pace, or what a 7:30/mile effort meant for a half marathon, I could usually work it out. Slowly. With enough coffee. And occasionally by confidently getting it wrong.\"), mdx(\"p\", null, \"The problem was that the tools I used never quite matched how I actually think about running.\"), mdx(\"p\", null, \"Sometimes I wanted to edit distance and have the pace update. Sometimes I wanted to change the finish time and see the required pace. Sometimes I wanted metric and imperial visible at the same time, because switching tabs just to answer \\u201Cis that fast?\\u201D felt silly. Sometimes I wanted common race distances, ultra distances, split cards, and target times without needing to bounce between three different calculators.\"), mdx(\"p\", null, \"None of this is particularly revolutionary. It\\u2019s just the sort of small friction that becomes annoying when you hit it often enough.\"), mdx(\"h2\", {\n    \"id\": \"the-final-push\"\n  }, \"The Final Push\"), mdx(\"p\", null, \"The actual trigger was wonderfully petty.\"), mdx(\"p\", null, \"One of the tools I\\u2019d been using updated its UX, and suddenly the thing that used to be quick became slow and fiddly. I\\u2019m sure a lot of thought went into the redesign, but unfortunately it disagreed with my thumbs, my eyes, and my patience.\"), mdx(\"p\", null, \"After a few days of grumbling, I had the obvious, sensible reaction:\"), mdx(\"p\", null, \"\\u201CFine, I\\u2019ll build my own.\\u201D\"), mdx(\"p\", null, \"And just like that, Pace Mate became a thing.\"), mdx(\"h2\", {\n    \"id\": \"what-i-wanted\"\n  }, \"What I Wanted\"), mdx(\"p\", null, \"The main goal was to make a running calculator that behaved the way I wanted in the middle of normal runner brain.\"), mdx(\"p\", null, \"The calculator opens first because that\\u2019s the thing I reach for most. Distance, pace, speed, and time can all be edited directly, and the other values update around them. Metric and imperial stay visible together, because hiding one of them is exactly how I end up doing mental arithmetic badly.\"), mdx(\"p\", null, \"I also added race tools for quick projections and target times. If I pick a 10K, I want to see what the equivalent half or marathon pace looks like. If I\\u2019m chasing a target, I want the required pace without doing a small maths exam.\"), mdx(\"p\", null, \"Then there\\u2019s the converter view for quick pace, speed, distance, common splits, and training-zone-ish numbers. These are the small things I look up repeatedly, so they deserved to be one tap away.\"), mdx(\"p\", null, \"It also includes support for normal races and daft races. 400 m? Sure. 5K? Obviously. 100 miles? Unfortunately, yes.\"), mdx(\"h2\", {\n    \"id\": \"vibe-coding-it\"\n  }, \"Vibe Coding It\"), mdx(\"p\", null, \"This was also my first real experiment in aggressively vibe-coding an app from idea to release.\"), mdx(\"p\", null, \"I started with the web version, mostly because it was the quickest way to prove the calculations and interaction model. Plain HTML, CSS, and JavaScript got me surprisingly far. Once the web app felt useful, I used that as the blueprint for the iOS version.\"), mdx(\"p\", null, \"The native app is built in SwiftUI, which meant I could keep the same basic structure: Calculator, Race, Convert, and Settings. The iOS version also saves target finish times, because entering the same goals repeatedly is the kind of nonsense computers are meant to prevent.\"), mdx(\"p\", null, \"The process was a mix of describing what I wanted, poking at the result, deciding it was almost but not quite right, and then refining the details until it felt good enough to use. Not exactly traditional software engineering theatre, but very effective for a personal tool.\"), mdx(\"p\", null, \"As with most useful projects, the hard bit wasn\\u2019t the maths. It was making the small interactions feel obvious.\"), mdx(\"h2\", {\n    \"id\": \"wrap\"\n  }, \"Wrap\"), mdx(\"p\", null, \"Pace Mate is not trying to be a training platform, coaching system, social network, or yet another place to upload a run and receive suspiciously confident advice.\"), mdx(\"p\", null, \"It\\u2019s just a small running calculator that keeps the numbers I care about in one place.\"), mdx(\"p\", null, \"Mostly, I built it because I wanted it to exist.\"), mdx(\"p\", null, \"And because apparently I would rather build and release two versions of an app than tolerate a bad unit converter for one more week.\"));\n}\n;\nMDXContent.isMDXComponent = 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target; }\n\n/* @jsxRuntime classic */\n\n/* @jsx mdx */\nvar _frontmatter = {\n  \"title\": \"Way Too Cool 50k\",\n  \"author\": \"Ian Saunders\",\n  \"date\": \"2026-03-07T00:00:00.000Z\",\n  \"hero\": \"./images/finish.jpg\",\n  \"excerpt\": \"By the time I reached the aid station, I was very thirsty.\"\n};\nvar layoutProps = {\n  _frontmatter: _frontmatter\n};\nvar MDXLayout = \"wrapper\";\nreturn function MDXContent(_ref) {\n  var components = _ref.components,\n      props = _objectWithoutProperties(_ref, _excluded);\n\n  return mdx(MDXLayout, _extends({}, layoutProps, props, {\n    components: components,\n    mdxType: \"MDXLayout\"\n  }), mdx(\"h1\", {\n    \"id\": \"race-information\"\n  }, \"Race Information\"), mdx(\"ul\", null, mdx(\"li\", {\n    parentName: \"ul\"\n  }, mdx(\"strong\", {\n    parentName: \"li\"\n  }, \"What?\"), \" Way Too Cool 50k\"), mdx(\"li\", {\n    parentName: \"ul\"\n  }, mdx(\"strong\", {\n    parentName: \"li\"\n  }, \"When?\"), \" March 7th, 2026\"), mdx(\"li\", {\n    parentName: \"ul\"\n  }, mdx(\"strong\", {\n    parentName: \"li\"\n  }, \"Distance:\"), \" 50 km\"), mdx(\"li\", {\n    parentName: \"ul\"\n  }, mdx(\"strong\", {\n    parentName: \"li\"\n  }, \"Where?\"), \" Cool, CA, USA  \"), mdx(\"li\", {\n    parentName: \"ul\"\n  }, mdx(\"strong\", {\n    parentName: \"li\"\n  }, \"Website:\"), \" \", mdx(\"a\", {\n    parentName: \"li\",\n    \"href\": \"https://myrace.ai/races/wtc-50k-2026/results\",\n    \"target\": \"_blank\",\n    \"rel\": \"noreferrer\"\n  }, \"Results\"), \"  \"), mdx(\"li\", {\n    parentName: \"ul\"\n  }, mdx(\"strong\", {\n    parentName: \"li\"\n  }, \"Strava Activity:\"), \" \", mdx(\"a\", {\n    parentName: \"li\",\n    \"href\": \"https://www.strava.com/activities/17640784946/overview\",\n    \"target\": \"_blank\",\n    \"rel\": \"noreferrer\"\n  }, \"Strava\"), \"  \"), mdx(\"li\", {\n    parentName: \"ul\"\n  }, mdx(\"strong\", {\n    parentName: \"li\"\n  }, \"Finish Time:\"), \" 4 hours 20 minutes and 8 seconds\")), mdx(\"h1\", {\n    \"id\": \"goals\"\n  }, \"Goals\"), mdx(\"table\", null, mdx(\"thead\", {\n    parentName: \"table\"\n  }, mdx(\"tr\", {\n    parentName: \"thead\"\n  }, mdx(\"th\", {\n    parentName: \"tr\",\n    \"align\": null\n  }, \"Goal\"), mdx(\"th\", {\n    parentName: \"tr\",\n    \"align\": null\n  }, \"Description\"), mdx(\"th\", {\n    parentName: \"tr\",\n    \"align\": null\n  }, \"Completed?\"))), mdx(\"tbody\", {\n    parentName: \"table\"\n  }, mdx(\"tr\", {\n    parentName: \"tbody\"\n  }, mdx(\"td\", {\n    parentName: \"tr\",\n    \"align\": null\n  }, \"Drink\"), mdx(\"td\", {\n    parentName: \"tr\",\n    \"align\": null\n  }, \"Drink around 500ml an hour\"), mdx(\"td\", {\n    parentName: \"tr\",\n    \"align\": null\n  }, mdx(\"em\", {\n    parentName: \"td\"\n  }, \"Mostly\"))), mdx(\"tr\", {\n    parentName: \"tbody\"\n  }, mdx(\"td\", {\n    parentName: \"tr\",\n    \"align\": null\n  }, \"Eat\"), mdx(\"td\", {\n    parentName: \"tr\",\n    \"align\": null\n  }, \"Consistent carbs + electrolytes\"), mdx(\"td\", {\n    parentName: \"tr\",\n    \"align\": null\n  }, mdx(\"em\", {\n    parentName: \"td\"\n  }, \"Yes\"))), mdx(\"tr\", {\n    parentName: \"tbody\"\n  }, mdx(\"td\", {\n    parentName: \"tr\",\n    \"align\": null\n  }, \"Pace\"), mdx(\"td\", {\n    parentName: \"tr\",\n    \"align\": null\n  }, \"Keep a consistent high Z4 effort\"), mdx(\"td\", {\n    parentName: \"tr\",\n    \"align\": null\n  }, mdx(\"em\", {\n    parentName: \"td\"\n  }, \"Yes\"))))), mdx(\"h3\", {\n    \"id\": \"preamble\"\n  }, \"Preamble\"), mdx(\"p\", null, \"After CIM, Patrick and I talked through a few racing options for the spring. One of his suggestions was to run a 50k trail race before Western States. The idea was simple: get some practice pushing a bit harder on trail, and keep dialing in nutrition and pacing over a longer effort. Way Too Cool felt like the obvious choice.\"), mdx(\"p\", null, \"The only real downside was that making the timing and recovery work meant dropping out of Boston Marathon.\"), mdx(\"p\", null, \"Still, there was a big upside. Way Too Cool is run on trails that are very similar to Western States. There is even an aid station in Cool during States itself, so this felt like an ideal chance to get specific training on terrain that closely matched the bigger goal.\"), mdx(\"h3\", {\n    \"id\": \"training\"\n  }, \"Training\"), mdx(\"p\", null, \"After SF Half Marathon, one thing had become pretty clear to me: my hill running was still weaker than I wanted it to be.\"), mdx(\"p\", null, \"Over the previous year I had put a lot of focus into power hiking, and that had improved a lot. But I also wanted to be able to run more of the less steep uphill sections instead of defaulting to a hike quite so early.\"), mdx(\"p\", null, \"After talking it through with Patrick, we adjusted the program a bit. We dialed back some of the power hiking and added more hill running.\"), mdx(\"p\", null, \"It also helped that Michael started joining our usual training crew. He is a very strong trail runner and very much from the \\u201Cno hike\\u201D school of thought. He absolutely smoked me on every hill, which turned out to be excellent motivation. By the end of the block I was running much more consistently on both the ups and downs, even on steeper terrain, without completely blowing myself up.\"), mdx(\"p\", null, \"The other issue I had identified was hydration. I had only been drinking around 200 ml an hour, which is obviously not much. That was probably leaving me behind on both hydration and electrolytes, hurting performance, and maybe contributing to some of the cramping I had been dealing with.\"), mdx(\"p\", null, \"So I started working on that much more deliberately in training, and it paid off. By the end of the block I was pretty comfortably drinking 500 ml an hour.\"), mdx(\"p\", null, \"I do not usually mention gear much because so much of it comes down to personal preference, but I will make one exception here. I picked up the newer, larger Naked belt and really liked it. Instead of struggling to carry more than about 400 ml in the smaller one, I could now comfortably carry around 750 ml using one large flask and one smaller one.\"), mdx(\"h3\", {\n    \"id\": \"before-the-race\"\n  }, \"Before the race\"), mdx(\"p\", null, \"After wrapping up a busy week at work, I jumped in the car and drove up to Auburn. Friday traffic was predictably grim, so I arrived later than I had hoped.\"), mdx(\"p\", null, \"The dinner plan had been simple: stop by Whole Foods and grab a few slices of pizza. Unfortunately by the time I got there, there was only one slice left. So dinner became one slice of pizza and two pots of noodles, which was a slightly odd combination but got the job done.\"), mdx(\"p\", null, \"After a quick kit check and a shower, I got to sleep pretty quickly.\"), mdx(\"h3\", {\n    \"id\": \"race-day\"\n  }, \"Race Day\"), mdx(\"p\", null, \"Compared to some trail races, this start felt almost luxurious. We were not going off until 8am, and since I was only about fifteen minutes from the start, I could sleep until 6.\"), mdx(\"p\", null, \"I had some breakfast, drank some coffee, and got ready to head out. Right before leaving, I remembered to check the distances between aid stations so I could work out how much water to carry. After a stretch of road races with water and gels every three miles, I had definitely become a bit complacent.\"), mdx(\"p\", null, \"It was a good reminder. Trail aid stations are a different game. The spacing was perfectly reasonable, but a lot farther apart than I had recently been used to.\"), mdx(\"p\", null, \"After that little correction, I drove over to the start. I am not sure whether it was nerves or just respect for the distance, but I had the sense that the day might feel hard. Still, everything around the race was very smooth. Parking was easy, bib pickup was straightforward, I did a few strides, and then it was time to get going.\"), mdx(\"h3\", {\n    \"id\": \"start-to-as1---13ish-kms\"\n  }, \"Start to AS1 - 13ish kms\"), mdx(\"p\", null, \"After briefly catching up with Alex, who I knew from SF Half Marathon and who was also running the 50k, we were off.\"), mdx(\"p\", null, \"The race starts both the 50k and the 10 mile runners together, which makes the opening section a little chaotic. The pace is quick, but it is hard to tell who is actually racing your event and where you really sit in the field.\"), mdx(\"p\", null, \"The conditions were close to perfect, around 12\\xB0C in the morning, and I had decided to run in a singlet. My hands were cold at first, but we passed my car early enough that I could toss my gloves there and carry on.\"), mdx(\"p\", null, \"The opening stretch is mostly downhill on road, which does a good job of stringing things out before the course narrows onto single track. Once we hit trail, it immediately felt much more like a proper trail race.\"), mdx(\"p\", null, \"After a short rise, we dropped down a fire road descent. I found myself running with one man and one woman and tried to stay with them. At the bottom, we hit the first river crossing. There was no way around it, no neat rock-hop option, just straight through. My shoes got soaked immediately, although the climb afterwards helped deal with that pretty quickly.\"), mdx(\"p\", null, \"As the course moved into rolling terrain, I was reminded of another difference between road and trail racing. On the road, if there is a headwind, you can often tuck in behind someone. On trail, you are usually just out there on your own dealing with it.\"), mdx(\"p\", null, \"This was a really scenic section, with very runnable rolling hills. After that first crossing I tried to keep my feet reasonably dry, not so much for comfort, but more to avoid carrying around extra water weight. That strategy worked fairly well until the final climb before the aid station, where there was another, larger river crossing waiting.\"), mdx(\"p\", null, \"This time I just waded through it, threw a bit of water over my head, and ran into AS1.\"), mdx(\"h3\", {\n    \"id\": \"as1-to-as2---8ish-kms\"\n  }, \"AS1 to AS2 - 8ish kms\"), mdx(\"p\", null, \"I moved through the aid station quickly, topped up water, grabbed more gels, and got going again.\"), mdx(\"p\", null, \"By now I was running solo and trying to stay focused on the basics: keep eating, keep drinking, and keep the effort steady.\"), mdx(\"p\", null, \"Not long after the aid station, we started a longer descent toward a road crossing. Somewhere through there, two runners came past me quite hard. I briefly tried to go with the second one, but then decided this was probably an ideal moment for a short tactical stop. That turned out to be exactly the right call. I felt much better afterwards, and before long I was gradually pulling that runner back in.\"), mdx(\"p\", null, \"I went past them at the road crossing.\"), mdx(\"p\", null, \"Around there I suddenly recognized where I was. This was the same lollipop loop I had run during Rio Del Lago 100, which meant there was a spicy climb coming up before too long.\"), mdx(\"p\", null, \"The trail through this section was very runnable and I felt like I was moving well. I slowly worked my way back to the other runner who had overtaken me earlier, and by the time we reached AS2 I was on a roll!\"), mdx(\"h3\", {\n    \"id\": \"as2-to-as3---13ish-kms\"\n  }, \"AS2 to AS3 - 13ish kms\"), mdx(\"p\", null, \"I topped up water again, grabbed a couple more gels, and headed out.\"), mdx(\"p\", null, \"One small mistake here was that I forgot to check the distance to the next aid station.\"), mdx(\"p\", null, \"This section started with a few steeper little climbs before building toward the main climb. My approach was pretty simple: run the more moderate gradients, power hike the steeper bits, and try to keep the effort controlled enough that I could really use the descents afterwards. It may not be the absolute fastest way to climb, but it worked well for me. I caught two more runners before reaching the longest climb of the day.\"), mdx(\"p\", null, \"What was funny was how clearly I still remembered this section from Rio Del Lago, even three years later. Back then, I had arrived here absolutely cooked. I was cold, had to stop to add a layer, and wrote this in that race report:\"), mdx(\"blockquote\", null, mdx(\"p\", {\n    parentName: \"blockquote\"\n  }, \"I wish I could say I felt fantastic and was able to power through, but this section was a significant low point for me.\")), mdx(\"p\", null, \"Thankfully, this day was a completely different story.\"), mdx(\"p\", null, \"I felt strong going into the climb and kept moving well, alternating between power hiking the steeper parts and running everything else. The whole thing felt smooth and controlled. At one point I moved past another runner who sounded like he was working very hard, and I joked that I would see him at the next aid station. I think I may even have accidentally said the finish!\"), mdx(\"p\", null, \"Near the top, I started to realize I was getting low on water. I had probably been a bit too generous using it to cool myself. At around the same time I felt the first small warning sign from my hamstring. Not a full cramp, just a little nibble. Enough to notice.\"), mdx(\"p\", null, \"That left me with the obvious question: was this hydration, electrolytes, fatigue, or some combination of all three?\"), mdx(\"p\", null, \"Either way, I backed off a touch and kept things steady. After what felt longer than expected, I finally arrived at AS3.\"), mdx(\"h3\", {\n    \"id\": \"as3-to-as4---9ish-kms\"\n  }, \"AS3 to AS4 - 9ish kms\"), mdx(\"p\", null, \"By the time I reached the aid station, I was very thirsty.\"), mdx(\"p\", null, \"I swallowed a couple of salt caps and drank a lot of water, probably a little too enthusiastically. Heading back out, I eased into the next section at a slightly more relaxed pace. Not long after, someone came by me, which was the first time in ages that I had been overtaken. Fair enough.\"), mdx(\"p\", null, \"From there the focus shifted a little. I still wanted to keep the effort honest, but now I was balancing that against the little bit of cramping that had started to hover in the background.\"), mdx(\"p\", null, \"Even with that, I really enjoyed this stretch. I had covered it during the night at Rio Del Lago and found it awkward and a bit frustrating then, so it was genuinely fun to be running through it in daylight and actually getting to enjoy it.\"), mdx(\"p\", null, \"Eventually the course pitched up into a properly steep climb, very much hands-on-knees territory. Near the top, one volunteer was out there enthusiastically yelling encouragement, \\u201CNearly there runners, nearly there!\\u201D\"), mdx(\"p\", null, \"Whether or not that was technically true, it was appreciated.\"), mdx(\"h3\", {\n    \"id\": \"as4-to-as5---5ish-kms\"\n  }, \"AS4 to AS5 - 5ish kms\"), mdx(\"p\", null, \"Coming into this aid station, someone told me I was 13th male. That was the first time all day that I had any real sense of my placing.\"), mdx(\"p\", null, \"I did not need anything, so I ran straight through. Not long after, I went past another runner and moved into 12th.\"), mdx(\"p\", null, \"That naturally got me wondering whether top 10 might be possible.\"), mdx(\"p\", null, \"The loose plan in my head was to really press once I got to about 5 km to go and see if I could bring anyone back. In practice, I did not quite do that. I ended up choosing the more conservative option of keeping things steady and hoping someone ahead might come back to me.\"), mdx(\"p\", null, \"Maybe if this had been an A race, or if I had not had the cramp lingering in the background, I would have found another gear mentally. But I did not, and that was fine.\"), mdx(\"p\", null, \"The rest of this section passed pretty smoothly until the road crossing, where police escorted me over.\"), mdx(\"h3\", {\n    \"id\": \"as5-to-fisn---2ish-kms\"\n  }, \"AS5 to Fisn - 2ish kms\"), mdx(\"p\", null, \"At the final aid station they told me it was about 1.5 miles to go.\"), mdx(\"p\", null, \"By now it was properly warm, so I poured water over myself and got moving again. I was not exactly flying, but I was still moving well enough that if anyone ahead was fading, there was a chance I might get them.\"), mdx(\"p\", null, \"The final section includes a short technical climb, which slowed things a little. I kept glancing behind me to make sure I was not about to get caught myself.\"), mdx(\"p\", null, \"Eventually we hit a longer straight and I could see enough of the trail behind to know that no one was coming.\"), mdx(\"p\", null, \"Unfortunately, I also could not see anyone ahead.\"), mdx(\"p\", null, \"So that settled it. I just kept pressing steadily to the line rather than trying to force some dramatic sprint that was not really there.\"), mdx(\"p\", null, \"A final push, and that was it.\"), mdx(\"p\", null, \"I crossed in 4:20, which was good enough for 11th male, 2nd in my age group, and 16th overall.\"), mdx(\"p\", null, \"A very fun day out\"), mdx(\"h3\", {\n    \"id\": \"wrap-reflections--whats-next\"\n  }, \"Wrap, Reflections & What\\u2019s Next?\"), mdx(\"p\", null, \"After the finish I collected a fun little frog trophy, ate and drank a bit, then got back in the car and drove home.\"), mdx(\"p\", null, \"More than anything, this race felt like a good confidence boost heading toward Western States. I had held a steady effort, taken in 90g+ carbs an hour, and whenever water was available I had done a solid job staying close to that 500 ml an hour target.\"), mdx(\"p\", null, \"It was also a useful reminder that once you start falling behind on hydration or nutrition, things can unravel pretty quickly. The pace drops, the body gets grumpy, and cramping is never far away.\"), mdx(\"p\", null, \"Still, overall this was exactly the kind of day I had hoped for. Good training. Good practice. Good confidence.\"), mdx(\"p\", null, \"Fifteen weeks to States.\"));\n}\n;\nMDXContent.isMDXComponent = 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The SF half is a fun \\u201Crust buster\\u201D start-of-the-year race to see where the fitness is, and this would be the 4th official time I\\u2019d run the race, though I\\u2019m not sure if the cancelled rain year really counts\\u2026\"), mdx(\"h3\", {\n    \"id\": \"training\"\n  }, \"Training\"), mdx(\"p\", null, \"After CIM, I\\u2019d taken a few weeks to relax and go hiking in Patagonia. After that, I\\u2019ve really been focusing on getting better at hill running / power hiking, so not a huge amount of speed work. The miles had been consistent, but more focused on building my 100-mile endurance versus a faster Half Marathon. That said, it\\u2019s half the fun going into these races not knowing where the fitness is.\"), mdx(\"p\", null, \"Whilst I hadn\\u2019t taken a specific goal, the previous year I had run a 1:17 high off a ~17:30 5km PR. 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