http://www.strava.com/activities/148752510

Trying to keep heart rate low low low today. I moved so slowly up to Washington Park I probably could have pranced and gone a little quicker. One more run this week, then racing on Sunday. I’m trusting that my 50 mile weeks were enough of a base and that my 20 milers will carry me through.

The Beacon Rock course has about 1K more elevation than Gorge 50K – 7500/vert. Most volcanoes (Hood, St. Helens) are about 5K… and I’ll be running what I can. My strategy is to start slow and negative split the second 15 miles, which means I’m going to need to dig deep the 2nd time up Hamilton Mountain.

Starting to inventory food and hydration and planning a feed strategy. It’s going to be in the 70’s and I think there will be a lot of open running (full sun).