Running race 2:46:30  36.0 km (4:38 / km) +2110m 3:35 / km
shoes: VJ iRock #3
World Mountain Running Long Distance Championship
Karpacz, Poland. 2 x Sniezka.
Aims: redemption for last year's DNF. Make the scoring GB team.
Headwinds: not had much (any) positive feedback in training, last two races felt a bit ropey.
Set off easy on the road. 3:25 for a slightly downhill first km pretty easy all considered but I was just at the back of the group. As the gradient ramped up I started to move up without exerting too much effort. I focused on keeping 2-2 breathing so was surprised to find myself inside the top 10 at one point. A few came past (inc. Zinca) so I topped out in 12th.
Fast cobbles at first, a couple more came past. Then the 500m rocky section where it seemed I was the only person not mincing and gained a few (very glad of irocs - right choice), which I then surrendered by cruising the bottom half, trying to save the legs. 14th at the end of the lap.
This was the section where the race would be decided. I'd hoped to feel better starting the climb than I did, but I managed to easily pass an American and Romanian who had failed to save their legs on the descent. I got in a battle with Ondrej Fejfar (CZE) on the easier middle section, and while he slightly pulled away he also pulled me on. Think we passed a couple there. The final two km of the climb were fairly brutal - just about runnable but everyone struggling at some point. Places ebbed and flowed - Ondrej pulled ahead, passed a Pole then he got ahead again, and an American (one of the three who had shot off on the first climb) went backwards with the hazard lights flashing. 10th at the top.
The Pole, who had heroically battled to the summit just ahead of me, capitulated as soon as we started descending. Fejfar was in sight but moving well, until we got to the rocky section when the iroc magic allowed me to cruise past. Zinca was around 150m ahead for the rest of the descent but I couldn't close, despite running 3:0x all the way. Legs held together once we hit the tarmac and I made it to the finish.
8th, first Brit, +6:45ish to the winner. Pretty happy with that!
6*Torq gels, (3 with caffeine) and 500ml of double strength Hi5 zero at halfway. Cool and damp conditions.