Trail Races Completed

 

OT 50K: April 18th 2009

 

Training schedule for first 50 Miler

 

"You don't have to be crazy to run an ultramarathon. You just have to be ready."

 

 

Training for my first 50K!

Possible training programs (found on the web):

 

50K Training Schedule      get the spreadsheet!

Week Of	Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun	Miles
Sep 8	1 CD	0	2	2	2	0	8	6	20
Sep 15	2 CD	0	2	2	4	0	10	6	24
Sep 22	3 CD	0	2	2	4	0	12	8	28
Sep 29	4	0	2	4	6	0	14	8	34
Oct 6	5	0	4	4	6	0	16	10	40
Oct 13	6	0	4	6	6	0	18	10	44
Oct 20	7	0	4	6	8	0	20	10	48
Oct 27	8 CD	0	4	8	6	0	10	8	36
Nov 3	9	0	4	8	8	0	22	10	52
Nov 10	10	0	4	10	8	0	22	10	54
Nov 17	11	0	4	10	8	0	24	10	56
Nov 24	12 CD	0	4	10	6	0	10	8	38
Dec 1	13	4	3	2	0	0	50K ultra	0	55

CD = cycle down

 

• You will begin running longer on back-to-back weekends. You will also begin building a semi-long mid-week run, preferably on Wednesday. Obviously you will have higher weekly mileage as a result. You may vary your schedule as necessary but nothing substitutes for the weekend long runs which should be on trails or fire roads. Other runs may be on paved roads.

   

• Rest is essential. It is recommended that you not run at all on Mondays and Fridays. There are occasional easy weeks for recovery.

   

 

Sample Schedules for a 50k Trail Race

Hard/Medium/Easy Schedule

Weeks 1 and 2 - Medium
Monday	rest/cross train
Tuesday	5m/1hr
Wednesday	10m/2hr with hills
Thursday	5m/1hr
Friday	rest/cross train
Saturday	long run 20-25 miles/4-5 hours
Sunday	2nd long run 10-15m/2-3hr
Week 3 - Hard
Monday	rest/cross train
Tuesday	6-7m/1-½ hrs
Wednesday	12m/2 ½hrs with hills
Thursday	6-7m/1-½ hrs
Friday	5m/1hr easy or cross train
Saturday	long run 25+m/5+hrs
Sunday	2nd long run
Week 4 - Easy
Monday	rest
Tuesday	5m/1hr easy or cross train
Wednesday	1 ½ hr with hills
Thursday	5m/1hr
Friday	rest/cross train
Saturday	long run 15-20m/3-4hrs
Sunday	2 hrs easy run or cross training
Repeat for a couple of months. As races start to appear in your calendar, some rearranging may be necessary. Contact me if you want any suggestions.

RUN FOR THE TOAD 50K TRAINING PROGRAM
WEEK	MON	TUE	WED	THU	FRI	SAT	SUN	WEEK
1	OFF	6K	10K	6K	OFF	10K	10K	42K
2	OFF	8K	10K	6K	OFF	15K	10K	49K
3	OFF	8K	12K	8K	OFF	15K	15K	58K
4	OFF	8K	12K	8K	OFF	20K	15K	63K
5	OFF	8K	14K	8K	OFF	20K	20K	68K
6	OFF	6K	4 X HILLS (D)	6K	OFF	15K	15K	52K
7	OFF	6K	5 X HILLS	6K	OFF	22K	20K	67K
8	OFF	6K	6 X HILLS	6K	OFF	25K	20K	71K
9	OFF	8K	7 X HILLS	6K	OFF	25K (A)	25K (A)	79K
10	OFF	8K	8 X HILLS	6K	OFF	30k	25k	85K
11	OFF	8K	9 X HILLS	6K	OFF	30K	30K	91K
12	OFF	10K	4 X 3KM (E)	8K	OFF	ITT 32K (B)	15K	83K
13	OFF	10K	8 SETS OF 5:1	8K	OFF	25K	20K	77K
14	OFF	10K	10 X 800M	8K	OFF	35K	25K	92K
15	OFF	10K	15 SETS OF 2:1	8K	OFF	40K	20K	89K
16	OFF	12K	16KM	10K	OFF	25K	15K	78K
17	OFF	16K	10K TEMPO	10K	OFF	20K	10K	66K
18	OFF	12K	10KM	8K	3K RUN	50K RACE!	3K WALK	86K
A = Run for the Toad Training Run Weekend (July 26)
B = Iroquoia Trail Test 32K
D = Hill workouts have a 3k warm up and cool down jog. Recovery between hills should be 60-90 seconds. Length of hill should be between 500-800 meters and run at 10k race pace
E = Speed work should have a 3k warm up and cool down. Recovery for 3k and 800m 60-120 seconds. Intensity should be 10k race pace for mile reps & 5 on 1 off and 5k race pace for 1/2 mile & 2 on 1 off reps.

 

Program Month by Month:

October  

Week 1: Traveler: walk/run 35 miles

Week 2: will be our model for training and recovery.

Monday - Rest

Tuesday - 1 hour run

Wednesday - 1 hour run

Thursday - Rest

Friday - 1 hour run

Saturday - 1½ hour run

Sunday - Rest

Notice that I am allowing 2 rest days after my Saturday long run.

Notice that I have factored at least 2 rest days in each week.

Week 3

Monday - 1 hour run

Tuesday - 1 hour run

Wednesday - 1 hour run

Thursday - Rest

Friday - 1 hour run

Saturday - 1 hour 50 minutes

Sunday - Rest

Week 4

Monday - Rest

Tuesday - 30 minute run

Wednesday - 45 minute run

Thursday - 30 minute run

Friday - Rest

Saturday - 1 hour 15 minutes

Sunday - Rest

November

Week 1 - same as Week 2 of October

Week 2

Monday - 1 hour run

Tuesday - 1 hour run

Wednesday - Rest

Thursday - 1 hour run in the morning, 1 hour run in the evening

Friday - Rest

Saturday - 3 hour 30 minute run

Sunday - Rest

Week 3

Monday - Rest

Tuesday - 1 hour 30 minutes

Wednesday - 1 hour 30 minutes

Thursday - 1 hour 30 minutes

Friday - Rest

Saturday - 3 hour 30 minute run

Sunday - Rest

Week 4

Monday - Rest

Tuesday - 1 hour in morning, 1 hour in the evening

Wednesday - 1 hour in the morning, 1 hour in the evening

Thursday - 1 hour in the morning, 1 hour in the evening

Friday - Rest

Saturday - 3 hour 30 minute run

Sunday - Rest

December Taper

The 8-9 days before the race should consist of no more than 3 days running with no more than 30 minutes each run.

NUTRITION

Nutrition is as important as the training, often overlooked and underestimated. 

 1. Take in 16 ounces of fluid for every hour of running. 

 2. For every run that lasts longer than 90 minutes, replace electrolytes with a sports drink such as Hammer Nutrition's HEED. Be sure to avoid drinks with high fructose corn syrup and other simple sugars. Hammer's Endurolyte Electrolyte Replacement Capsules are also a quick way to replace electrolytes on your runs.

Remember that fluid replacement is not necessary to complete the training run, however it aids in recovery so that your body is able to run again the next day. While on long training runs, I like to take in solid foods. Some of my favorites are Larabars, Balance Bars, bananas or pretzels. These are also good to eat during training because most 50k runs offer these types of foods at aid stations during the race.

 

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50K Training Tips^[1]

 

 

1.  Just do it.  I hate Nike, but this is the best advice.  Just hit the road.  You have to do the miles.

2.  Weekly Mileage – At least 30 miles per week for a minimum of 12 weeks is needed to finish a 50k.  Forty to fifty miles a week would be better, but then you may have to work for a living.

3.  Long Run – You do not have to do weekly 20 mile runs to complete a 50k.  At the minimum, you need at least 2 runs of ten miles weekly.  The 2 ten mile runs work, if you run them at a hard pace, over varying terrain.  It takes a while to build up to 20 mile runs, they kill the whole day, you are tired the whole day, and you may become so rundown that you are subject to every virus going around.  You will not win a 50k with ten milers, but you will finish.

4.  Terrain – Run trails as often as possible.  Rocky, hilly trails with lots of rocks and roots.  Rattle snakes are an added bonus.  Trail running uses different muscles.  This is verified by having muscles hurt that you never knew you had.

5.  Hills – Run hills at least once a week.  Find a hill at least a mile in duration, and run repeats.  It is fun.  Honest.

6.  Clothing – People who run in cotton die.  Ryan will fix you up.  Shorts with pockets.  Real men do wear tights.  Just not red tights.  Gloves, hats, and tights help when you fall.

7.  Shoes – You need technical trail shoes.  Shoes that adhere to wet rocks. 

8.  Salt tablets – Be prepared to cramp if you do not use them.  It is fun to cross logs and rocks with cramps in both legs.  Hey, without the salt tablets, you will make it to at least 15 miles before cramping.

9.  Practice falling down – This is trail running after all.  If you do not like to fall, do not run trails.  A staple gun is nice to have in your trail kit.  Eliminates long lines at the ER.

10.  Upper body – Yes runners, you do have an upper body.  You need a lot of upper body strength to finish a 50k.

 

Common Mistakes of Long Trail Runs

 

1.  Running half your weekly mileage in one day.  Does not work.  You can not do well if you run 4 miles every day except Saturday and then run 20 miles on Saturday.  Do not ask me why.  It just does not work.

2.  Failing to drink enough fluids before, during, and after a long run.

3.  Not carrying a space blanket, flashlight, salt tables, toilet paper, food, and enough fluid during your long runs.  You can die trail running.

4.  Not walking major hills.  Yea, you can gut-it-up that two mile climb.  But, can you then finish the race or long run?

5.  Not eating at least 1,000 calories at each aid station in a race.  I eat much more. Or not carrying enough gels or power bars during a long run.

6.  Sitting at an aid station too long.  Keep moving.  You can sit down (collapse) when you finish.

7.  Thinking you can drive home after the race.

8.  Not having a helper give you a change of clothes at 20 miles.

9.  Wearing too many clothes at the start of the race or a long run.  You do not get near as cold on trail runs as you do on the road.  The wind is not as much of a factor on trail runs.

10.  Not being able to swim.  If you can not swim, do not do trail runs.  Creeks rise in the winter.  Never hesitate when running through a stream if the temp is below 20 degrees.  You might wimp out.

11.  Not wearing an orange vest during hunting season.  I have had guns pointed at me during deer season.  We usually carry guns and shoot back.  A hunter will always shoot the guy in red tights first.

 

The Schedule

Their schedule includes 2 days of rest on either side of the weekend long run "sandwich." The long runs are expressed in terms of minutes and hours, which makes it easy to just get out there and move -- without thinking of pace or distance.

 

• Monday -- rest.
• Tuesday runs are always 10 miles or less, with some 1-mile intervals at 10-miler pace. This keeps speed in the legs.
• Wednesday is always an easy 5-mile jog. I think this could be turned into an off day or a fast day, depending on how you feel. Training plans have to be flexible.
• Thursday is a less-than-10 mile run.

   

• Friday -- rest up for the long runs ahead.
• Saturday starts at 1.5 hours, and works up to 4 hours. They don't recommend a pace here, but when I do a long run sandwich, I prefer to run faster on the first day. I think it produces a greater benefit and gets me used to running on tired legs (the second day).
• Sunday is usually a bit longer than Saturday. A couple of the weeks call for marathon pace in the last hour. Again, I prefer to run harder on the first day of the sandwich. Or both (or neither). Again, train for how you feel.

(Note on their long run days: Their longest sandwich is a 4 hour Saturday followed by a 5-hour Sunday (which they estimate to be 27 miles). In my experience, that is not long enough to prepare you for what will most likely be a 8 or 9 hour 50-miler. I would prefer to see one of those days stretch into 6 hours or more.)