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First 50mi - October (Read 684 times)

    How does this look for a training program for a first-time 50-miler? I've done four marathons, my fifth is coming up here, but I'm no elite. My body would rather not run beyond 65 miles, that has been my peak in marathon training. I know you're supposed to have a day off before the long run, but my schedule makes having Thursday off much easier. None of this in my mind is set in stone, which is partly why I have the distance ranges on Tuesdays and Sundays, my expectation is that the Saturday run is the main one. I considered the back to back long run theory and have read enough information to think it's not suitable for my first ultra, at least for me....although I have some 12's in there on the second day, to be covered if I can as a 'nice to have' more than anything else. Hard/Easy Mon Tue Wed Thur Fri Sat Sun Total 4/16 Boston 0 0 0 0 0 0 26.2 4/23 E -- 8 7 0 7 16 8 46 4/30 H -- 8 7 0 7 15 8 45 5/7 H -- 8 7 0 7 18 8 48 5/14 H -- 8 7 0 7 18 8 48 5/21 E -- 8 7 0 7 15 8 45 5/28 H -- 10-12 7 0 7 20 6-12 50-58 6/4 H -- 10-12 7 0 7 20 6-12 50-58 6/11 E -- 10-12 7 0 7 15 6-12 45-53 6/18 H -- 10-12 7 0 7 22 6-12 52-60 6/25 H -- 10-12 7 0 7 22 6-12 52-60 7/2 H -- 10-12 7 0 7 15 6-12 45-53 7/9 H -- 10-12 7 0 7 24 6-12 54-62 7/16 E -- 10-12 7 0 7 24 6-12 54-62 7/23 H -- 10-12 7 0 7 15 6-12 45-53 7/30 H -- 10-12 7 0 7 26 6-12 56-64 8/6 H -- 10-12 7 0 7 26 6-12 56-64 8/13 H -- 10-12 7 0 7 15 6-12 45-53 8/20 E -- 10-12 7 0 7 28 6-12 58-66 8/27 H -- 10-12 7 0 7 28 6-12 58-66 9/3 H -- 10-12 7 0 7 15 6-12 45-53 9/10 E -- 10-12 7 0 7 30 6-12 60-68 9/17 H -- 10-12 7 0 7 30 6-12 60-68 9/24 Taper -- 10-12 7 0 7 10 6-12 40-48 10/1 Taper -- 4 -- 6 -- 10 -- 24-32 10/8 Race 4 3 2 -- -- 50 -- 59

      yeaah, this turned out well.  NM. 

        yeaah, this turned out well.  NM. 

         Do you have any doubles in there? I found that those are EXCELLENT for ultra training

        Your toughness is made up of equal parts persistence and experience. You don't so much outrun your opponents as outlast and outsmart them, and the toughest opponent of all is the one inside your head." - Joe Henderson


        A Sweetheart

          yeaah, this turned out well.  NM. 

           

          If you use the training plan and put this in your calendar it will be easier for people to take a peek at.  You can always go back in and edit it later if it needs to be changed.

          I want to do it because I want to do it.  -Amelia Earhart


          Consistently Slow

            If you use the training plan and put this in your calendar it will be easier for people to take a peek at.  You can always go back in and edit it later if it needs to be changed.

             +1. Take a look at my TP and calender. I was planning on an under 3:30 but started training for a 100 miler. Dropped that idea (knee). Now I am looking at The GA Jewel 50 in Sept.

             

            PS: What wave are you in at Boston? I am 2 / 7.

            Run until the trail runs out.

            2013***1500 miles

            50 miler

            Race Less Train More

             

            Ana Trason  "Living Her Life"

            "The Marble in The Groove"

             

            unsolicited chatter

            http://bkclay.blogspot.com/

              sorry guys, I totally forgot that I posted this.  At the time I didn't want to deal with it and planned on coming back to it.  I've sinced ditched that plan and am going to pull one from the 'Relentless Forward Progress' book.  Same training plan really.

               

              10-12 mid week, several 20's, couple of 22's, couple of 24's, couple of 26's, couple of 28's and two 30's.  I'm not going to do the back to back long run thing for my first ultra, I don't think my body could take it.  If I feel I can run a ten the next day, then great, but I'm not going to schedule anything longer than a 10, and even my 10 is a nice to have.  I think getting that long one in will be a big deal for my body to forgive me for.

               

              I don't think the book had so many above mile 20, maybe it was a little easier than my plan.  Did any of you follow it?  I had chosen the intermediate one, up to 70mi per week.  I can map it out in here for anyone interested. 

                PS: What wave are you in at Boston? I am 2 / 7.

                 How do you know the 7 thing?  I thought that was to be posted on our bibs. 

                 

                All I know is my bib # and corral two, although you're going to be just one of 10,000 others right?

                  yeaah, this turned out well.  NM. 

                   

                  Were you refering to the formatting? I'm training for my first 50mi too so I was interested so here it is formatted (hopefully):

                   

                  Column1 Hard/Easy Mon Tue Wed Thur Fri Sat Sun Total
                  16-Apr Boston -- 0 0 0 0 0 0 26.2
                  23-Apr E -- 8 7 0 7 16 8 46
                  30-Apr H -- 8 7 0 7 15 8 45
                  7-May H -- 8 7 0 7 18 8 48
                  14-May H -- 8 7 0 7 18 8 48
                  21-May E -- 8 7 0 7 15 8 45
                  28-May H -- 10-12 7 0 7 20 6-12 50-58
                  4-Jun H -- 10-12 7 0 7 20 6-12 50-58
                  11-Jun E -- 10-12 7 0 7 15 6-12 45-53
                  18-Jun H -- 10-12 7 0 7 22 6-12 52-60
                  25-Jun H -- 10-12 7 0 7 22 6-12 52-60
                  2-Jul H -- 10-12 7 0 7 15 6-12 45-53
                  9-Jul H -- 10-12 7 0 7 24 6-12 54-62
                  16-Jul E -- 10-12 7 0 7 24 6-12 54-62
                  23-Jul H -- 10-12 7 0 7 15 6-12 45-53
                  30-Jul H -- 10-12 7 0 7 26 6-12 56-64
                  6-Aug H -- 10-12 7 0 7 26 6-12 56-64
                  13-Aug H -- 10-12 7 0 7 15 6-12 45-53
                  20-Aug E -- 10-12 7 0 7 28 6-12 58-66
                  27-Aug H -- 10-12 7 0 7 28 6-12 58-66
                  3-Sep H -- 10-12 7 0 7 15 6-12 45-53
                  10-Sep E -- 10-12 7 0 7 30 6-12 60-68
                  17-Sep H -- 10-12 7 0 7 30 6-12 60-68
                  24-Sep Taper -- 10-12 7 0 7 10 6-12 40-48
                  1-Oct Taper -- 4 -- 6 -- 10 -- 24-32
                  8-Oct Race 4 3 2 -- -- 50 -- 59

                   

                   

                  Wow, after looking this over, I feel like I'm not going to be very prepared compared to you.  I only have one 31 which I'm doing 5 weeks out and only 4 runs of 24 or more. Are back to back weeks of 30 common?  Where did you get this plan from?

                   

                  edit: Nevermind I'm an idiot.  I should have read the rest of the responses before posting this. I am using the plan from relentless forward progress as well.  But I'm leaving this here because I spent the time to format it Joking

                  2014 Goal: Run faster than 3:37:07 in the NYC Marathon

                    Were you refering to the formatting? I'm training for my first 50mi too so I was interested so here it is formatted (hopefully):

                     

                    Column1 Hard/Easy Mon Tue Wed Thur Fri Sat Sun Total
                    16-Apr Boston -- 0 0 0 0 0 0 26.2
                    23-Apr E -- 8 7 0 7 16 8 46
                    30-Apr H -- 8 7 0 7 15 8 45
                    7-May H -- 8 7 0 7 18 8 48
                    14-May H -- 8 7 0 7 18 8 48
                    21-May E -- 8 7 0 7 15 8 45
                    28-May H -- 10-12 7 0 7 20 6-12 50-58
                    4-Jun H -- 10-12 7 0 7 20 6-12 50-58
                    11-Jun E -- 10-12 7 0 7 15 6-12 45-53
                    18-Jun H -- 10-12 7 0 7 22 6-12 52-60
                    25-Jun H -- 10-12 7 0 7 22 6-12 52-60
                    2-Jul H -- 10-12 7 0 7 15 6-12 45-53
                    9-Jul H -- 10-12 7 0 7 24 6-12 54-62
                    16-Jul E -- 10-12 7 0 7 24 6-12 54-62
                    23-Jul H -- 10-12 7 0 7 15 6-12 45-53
                    30-Jul H -- 10-12 7 0 7 26 6-12 56-64
                    6-Aug H -- 10-12 7 0 7 26 6-12 56-64
                    13-Aug H -- 10-12 7 0 7 15 6-12 45-53
                    20-Aug E -- 10-12 7 0 7 28 6-12 58-66
                    27-Aug H -- 10-12 7 0 7 28 6-12 58-66
                    3-Sep H -- 10-12 7 0 7 15 6-12 45-53
                    10-Sep E -- 10-12 7 0 7 30 6-12 60-68
                    17-Sep H -- 10-12 7 0 7 30 6-12 60-68
                    24-Sep Taper -- 10-12 7 0 7 10 6-12 40-48
                    1-Oct Taper -- 4 -- 6 -- 10 -- 24-32
                    8-Oct Race 4 3 2 -- -- 50 -- 59

                     

                     

                    Wow, after looking this over, I feel like I'm not going to be very prepared compared to you.  I only have one 31 which I'm doing 5 weeks out and only 4 runs of 24 or more. Are back to back weeks of 30 common?  Where did you get this plan from?

                     I don't know if they are common however I did 2 50k's in 6 days about 4-5 weeks before the race and I think it worked immensely

                    Your toughness is made up of equal parts persistence and experience. You don't so much outrun your opponents as outlast and outsmart them, and the toughest opponent of all is the one inside your head." - Joe Henderson


                    A Sweetheart

                      If that is two days off of training, you can use one of those days to do some incline work.  Heartland is not especially hilly, but (from everything I have read) it is definitely rolling, and the hills can be long.  Even if you set a treadmill at 12-15% and spend 45-60 minutes just walking, you will see real gains in hill climbing ability.  Plus it will strengthen the glutes and hamstrings which get REALLY run down when running for a long time.  

                       

                      MTA:  I have found that for long races doing the extended incline work (putting the tm on a steep grade and keeping it there works much, much better than doing hill repeats.  Of course, you don't get the benefit of giving the quads a beating which you will need for races with a bunch of downhill running.  The incline work is also great when used for intervals.  Keeping the tm at a walkable pace (3.5 mph) you can go into a light jog.  Just the jogging movement at a 15% grade, while slow, can be a beast.  Building up to a jog 4/walk 1 minute interval can result in some nice fitness gains.  It sounds very simple, but you may need a day or two of easy running to recover after it.

                      I want to do it because I want to do it.  -Amelia Earhart


                      HobbyJogger & HobbyRacer

                        Woohoo, a perfect place to post this that I just stumbled across this week: http://ultrunr.com/train50.html

                         

                        I especially enjoyed the section by "Herb Hedgecock"

                        It's a 5k. It hurt like hell...then I tried to pick it up. The end.

                          your advice is always invaluable, thank you everyone!  I had not considered hills on a treadmill, great idea.   I appreciate you figuring out how to fix my formatting, you have skills!

                            I just mapped out the training program recommended in 'Relentless Forward Progress', and it is much less brutal than the thing I had mapped out.  I still follow that mindset of adding two miles a week to the long run, which made so many long runs.  This thing actually looks doable.  It takes me out of the running for a decent marathon time this year, but there's always next year.

                             

                            Sorry I can't fix it.................scrolll......................way............................down

                            <colgroup><col width="74" /></colgroup><colgroup><col span="8" width="64" /></colgroup>                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                      
                             MonTueWedThurFriSatSunTotal
                            4/30/2012Rest757 *Rest/Bike12637
                            5/7/2012Rest757Rest/Bike14639
                            5/14/2012Rest858Rest/Bike16643
                            5/21/2012Rest757 *Rest/Bike14538
                            5/28/2012Rest868Rest/Bike18848
                            6/4/2012Rest868Rest/Bike18848
                            6/11/2012Rest1068Rest/Bike20852
                            6/18/2012Rest857Rest/Bike14640
                            6/25/2012Rest1068Rest/Bike201054
                            7/2/2012Rest12610 *Rest/Bike161458
                            7/9/2012Rest1468Rest/Bike241062
                            7/16/2012Rest1068Rest/Bike161050
                            7/23/2012Rest14610Rest/Bike241266
                            7/30/2012Rest14610 *Rest/Bike201868
                            8/6/2012Rest12610Rest/Bike161054
                            8/13/2012Rest12610Rest/Bike241264
                            8/20/2012Rest12610 *Rest/Bike221868
                            8/27/2012Bike10612Rest/Bike161054
                            9/3/2012Rest1084 *Rest/Bike31Bike53
                            9/10/2012Bike6810Rest/Bike161252
                            9/17/2012Rest14810Rest/Bike251269
                            9/24/2012Rest10610 *Rest/Bike20551
                            10/1/2012Rest858Rest/Bike10536
                            10/8/20125Rest4Rest250Rest61
                                     
                            * No speed
                              work, all other Thursdays have 12-25 mins of intervals/tempo
                              
                            Shading
                              indicates recovery or taper week
                                 

                              I love that book!  I used it for my first (and only) 50 miler.  It was a great training tool for me.  I actually stuck with it, which is rare for me.  Good luck with your training, and your race!  My only mistake was not choosing a better (aka EASIER) ultra to run.  For me, picking a 50 miler in the mountains was just silly.  

                              Michelle




                              Consistently Slow

                                your advice is always invaluable, thank you everyone!  I had not considered hills on a treadmill, great idea.   I appreciate you figuring out how to fix my formatting, you have skills!

                                 +1

                                Run until the trail runs out.

                                2013***1500 miles

                                50 miler

                                Race Less Train More

                                 

                                Ana Trason  "Living Her Life"

                                "The Marble in The Groove"

                                 

                                unsolicited chatter

                                http://bkclay.blogspot.com/

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