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Calling all 50-milers...

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Calling all 50-milers...

Post  Mike MacLellan on Fri Sep 02, 2011 10:34 am

So, me being me, I've designed my 50-mile training plan based on quite a few difference sources, but gleaned from them what they all seem to have in common: double long weekends, rest/recovery M/F, 3-day block T-Th. The other source that's constantly tinkering with the training plan is what I want to do; I'd like to think this is based more on responding to my body than pure whimsy or the occasional lazy streak (not lazy yet, but what I'm about to ask might stem from laziness).

I've noticed that the weekend double longs are effective at showing my legs what it's like to be tired and still be moving - I've "cheated" a little bit by doing one day on roads and the next on trails, which does give my muscles quite a bit of variety and keeps them from being totally shot; I plan on doing trail-only long runs from now on - but after 2 weeks in a row of them, there's a bit of residual fatigue/muscle damage going on that can affect my other runs.

With that said, I'm curious about stepback weeks. I originally scheduled double longs, just like during build weeks, but just shorter (2:00 each instead of 3:00-5:00 each, for a total of ~30 miles vs. 40-50). I'm thinking I might want to change this to either a 10/5 double Sat + 15 Sun or, if I'm really beat and have a big build coming up, 8/7 + 8/7. I know that the point of the double longs for an ultra is time on your feet, so breaking the long runs up like that doesn't serve that purpose, but given that on each build week I have a 2:30 and 2x 3:00+ runs, that should be enough, right?

This weekend, it's not a necessity for me to break it up; I just want to (10/5 + 15). Three weeks from now, it likely WILL be a necessity, unless I want to wake up pre-dawn and do half my running in the dark (I don't), as I'll have a 8:30-5:30 class both days.

Okay, I'm basically looking for approval here. If there's a really good reason why I should opt for the longer runs, I'm all ears. But if it's a minor benefit at best, and letting the legs heal up so I can really nail the build weeks at least balances out that minor benefit, I know what I'd prefer to do.

EDIT: Based on Matt's response, adding a poll.


Last edited by Mike MacLellan on Fri Sep 02, 2011 10:51 am; edited 1 time in total
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Re: Calling all 50-milers...

Post  Admin on Fri Sep 02, 2011 10:48 am

Mike MacLellan wrote:...that should be enough, right?


Right!

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Re: Calling all 50-milers...

Post  Mike MacLellan on Fri Sep 02, 2011 10:50 am

Mr MattM wrote:
Mike MacLellan wrote:...that should be enough, right?


Right!

Ah, brevity. This thread needed it. Thanks!
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Re: Calling all 50-milers...

Post  GregC on Fri Sep 02, 2011 10:59 am

I'm no 50 miler, but any training plan has to be looked at as a whole, not just at the weekly level. By giving yourself an occasional "off" weekend, it will allow for real recovery (which is where real gains are made) and it will allow for a mental break from training, which shouldn't be discounted. I've found that it makes training much easier if you have some light at the end of the tunnel to look forward to other than the race. These occasional easy weekends could provide that light.
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Re: Calling all 50-milers...

Post  Julie on Fri Sep 02, 2011 11:38 am

Yeah I'm not a 50 miler, either, but you are training plenty, I'd say. A step back week can be good to ward off any injuries and help you from getting burned our 4-6 weeks before the race. You're doing great.
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Re: Calling all 50-milers...

Post  Jeff F on Fri Sep 02, 2011 12:35 pm

It all depends what your goal is with your 50 miler. If you are just looking to complete the 50, you can do that on a marathon training plan. If you want to be competitive and run with the big dogs you have to put in the miles and include the specificity to prepare.
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Re: Calling all 50-milers...

Post  Mike MacLellan on Fri Sep 02, 2011 10:51 pm

Well, C-goal is to finish, B-goal is to finish well, A-goal is to destroy the course... So I'm putting in 100-mile weeks with tons of hill training, since the whole race is up or down.
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Re: Calling all 50-milers...

Post  Jerry on Fri Sep 02, 2011 11:12 pm

So we've got half marathon, 50 miles, why don't we have a double marathon, 52.4miles? lol! lol!
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Re: Calling all 50-milers...

Post  Mike MacLellan on Fri Sep 02, 2011 11:33 pm

Jerry wrote:So we've got half marathon, 50 miles, why don't we have a double marathon, 52.4miles? lol! lol!

I present to you the race results from last year's Sierra Nevada Endurance Run DOUBLE MARATHON, which starts just down the road from me: http://ultrasignup.com/results_event.aspx?did=6256

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Re: Calling all 50-milers...

Post  Jerry on Fri Sep 02, 2011 11:35 pm

Mike MacLellan wrote:
Jerry wrote:So we've got half marathon, 50 miles, why don't we have a double marathon, 52.4miles? lol! lol!

I present to you the race results from last year's Sierra Nevada Endurance Run DOUBLE MARATHON, which starts just down the road from me: http://ultrasignup.com/results_event.aspx?did=6256

Wink

Everytime I thought I was the smartest a$$......
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Re: Calling all 50-milers...

Post  Neil Ruggiero on Sat Sep 03, 2011 3:34 pm

Running 100 mile weeks dude you're gonna be all set. I was training around 90 miles a week for my 50 miler and finished in just under 9 hours. Granted mine was in terrible terrible awful weather and I didn't have my nutrition really figured out, so you'll probably be able to do even better than that.

Most other people I talked with at the race were running something like 50-60 mpw leading up to the race, and they finished just fine. You're gonna own it man!
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Re: Calling all 50-milers...

Post  Julie on Sat Sep 03, 2011 8:06 pm

Yeah , didn't you tell me I'd be fine with the 50 miler just running 50-60 mpw? You're going to do awesome.
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