Daytona 100
Tomorrow, I will run my longest run of my life (so far)! I will be running the Daytona 100 race from Jacksonville to Ponce Inlet Lighthouse.
Here is my pace plan:
Plan: Goal overall pace: 14:20
- Run Time: 90 sec
- Run Pace: 13:45
- Walk Time: 30 sec
- Walk Pace: 16:30
Where will I be when
(if all goes according to a perfect pace plan ... which of course is unlikely, but there is always hope!)
| Landmarks | Miles | Time (14:20) | Time to Next |
|---|---|---|---|
| Start line - 2 Ocean Front N, Jacksonville Beach, FL 32250 | 0 | 06:00 | 00:50:10 |
| Atlantic Beach turn around at 14th Street | 3.5 | 06:50 | 00:50:10 |
| Time Station #1 (TS #1) – Start line – No crewing from mile 9-16 | 7 | 07:40 | 02:09:00 |
| Time Station #2 (TS #2) – Mickler's Landing | 16 | 09:49 | 02:23:20 |
| Exxon Gas Station - 2700 S Ponte Vedra Blvd, Ponte Vedra Beach, FL 32082 | 26 | 12:12 | 02:09:00 |
| Time Station #3 (Mile 35) – Church of Nazarene – AID STATION | 35 | 14:21 | 01:54:40 |
| Time Station #4 (Mile 43) - Publix St. Augustine Beach - 1033 A1A Beach Blvd, St. Augustine, FL 32080 | 43 | 16:16 | 01:54:40 |
| Southeast Intracoastal Waterway Park - 8295 A1A S, St. Augustine, FL 32080 | 51 | 18:11 | 02:09:00 |
| Time Station #5 (Mile 60) - Publix, Hammock Dunes - 5415 N Ocean Shore Blvd, Palm Coast, FL 32137 | 60 | 20:20 | 03:06:20 |
| Time Station #6 (Mile 73) - Gamble Rogers Rec. Area - 3100 S Ocean Shore Blvd, Flagler Beach, FL 32136 – AID STATION | 73 | 23:26 | 02:37:40 |
| Time Station #7 (Mile 84) - Ormond Beach, Intersection of A1A and Route 40 – AID STATION | 84 | 02:04 | 01:54:40 |
| Frank Rendon Park, Daytona Beach Shores - 2705 S Atlantic Ave, Daytona Beach, FL 32118 | 92 | 03:58 | 01:54:40 |
| Davies Lighthouse Park, Ponce Inlet – 4931 S Peninsula Dr, Ponce Inlet, FL 32127 – Finish | 100 | 05:53 | - |
A different way to see where I will be when
| Time | Distance |
|---|---|
| 06:00 | 0 |
| 07:00 | 4.2 |
| 08:00 | 8.4 |
| 09:00 | 12.6 |
| 10:00 | 16.7 |
| 11:00 | 20.9 |
| 12:00 | 25.1 |
| 13:00 | 29.3 |
| 14:00 | 33.5 |
| 15:00 | 37.7 |
| 16:00 | 41.9 |
| 17:00 | 46.0 |
| 18:00 | 50.2 |
| 19:00 | 54.4 |
| 20:00 | 58.6 |
| 21:00 | 62.8 |
| 22:00 | 67.0 |
| 23:00 | 71.2 |
| 00:00 | 75.3 |
| 01:00 | 79.5 |
| 02:00 | 83.7 |
| 03:00 | 87.9 |
| 04:00 | 92.1 |
| 05:00 | 96.3 |
| 06:00 | 100.5 |
My Goal Nutrition
- Tiller NB, Roberts JD, Beasley L, Chapman S, Pinto JM, Smith L, Wiffin M, Russell M, Sparks SA, Duckworth L, O'Hara J, Sutton L, Antonio J, Willoughby DS, Tarpey MD, Smith-Ryan AE, Ormsbee MJ, Astorino TA, Kreider RB, McGinnis GR, Stout JR, Smith JW, Arent SM, Campbell BI, Bannock L. International Society of Sports Nutrition Position Stand: nutritional considerations for single-stage ultra-marathon training and racing. J Int Soc Sports Nutr. 2019 Nov 7;16(1):50. doi: 10.1186/s12970-019-0312-9. PMID: 31699159; PMCID: PMC6839090.
Fluid:
- 450–750 mL/h (~150–250 mL every 20 min)
- Vest Bottles = 500 mL (17-18oz)
- 2 bottles/hour
Calories:
- 150–400 Kcal/h
- 75g (300 cal) / hour
- 37.5 g sugar / 500 mL bottle
Na:
- Concentrations of 500–700 mg/L of fluid
- 300 mg/500 mL bottle