Twelve weeks until the Chicago Marathon and I have just completed my first 20 mile training run for it. Last weekend was 6 Friday and another 17 on Saturday. After a tough speedwork session Monday (5x1000), my tempo run on Wednesday gave me a scare. Coming around a corner not considered "tight" by any stretch of the imagination, and one I have run by a thousand times or so, my ankle twisted somewhat. Didn't hurt initially and assumed all was fine as I finished up. The next morning though - a couple of inches up from my ankle - a tender spot. This has happened to me before and I thought I remembered it going away pretty quickly. I skipped my planned "extra" run Friday and put off my long run from Saturday to Sunday. I was a bit worried as I started out Sunday for my 20 miler, but my leg was feeling much better and have not felt a twinge since. Whew!
My 17 last weekend was wonderful...even pace-all the way to the end, slightly under goal, and felt Great!
This weekend's 20 - planned to be 15 secs/mi slower - was also Very good. Steady pace the whole way (didn't really slow down at all!). Overcast skies helped a bit, even with 69° temps.
This was my earliest 20-miler in training....not that I have too many to compare to (and then that I actually had a lengthy training plan for). Am still close to my Charlotte Marathon Training, in terms of mileage/distance. Just a little off of speed, but that is ok - I think I'm in good shape!
Coming up soon: 18 mile long run, followed by 20 #2.
Showing posts with label Training. Show all posts
Showing posts with label Training. Show all posts
Monday, July 18, 2011
Thursday, March 3, 2011
How to run an Ultramarathon
After reading Jason's post - I decided I'd do the same thing: post about how to train for an Ultramarthon. There are bound to be more people like myself who looked for help on how to run an Ultramarathon (any distance over the 26.2 standard marathon).
I hope you don't mind numbers and/or math. I'm an engineer, so be prepared.
For my 1st one back in June 2010 (days before my 39th bday), I had a pretty solid base of running ~25 miles a week for a couple of months. I had been training for a marathon (that got canceled), and then jumped right into 50k training. Those weeks consisted of 3 runs per week, using the FIRST method of "Run Less, Run Faster". One speedwork session (4-7 miles total), one tempo run with total mileage averaging 6-7 miles, and the obligatory long run of 10-15 miles. Remember - I started with nothing just a few years ago...tried to be smarter about my running, got the right shoes fitted, and ran consistently 3-4 days a week for a long time, slowly building mileage and stamina.
I did a somewhat standard 16 week marathon training plan for the 50k, but used basic ratios to up the mileage:
For standard marathons I had run:
Average Mileage per week (16 week training): 30 Miles
Longest Training Run: 20 miles
Maximum Weekly Mileage: 34 Miles
(FYI - My marathon time for this training was 3:53, a PR by 8 minutes 7 months since my last marathon).
With my Longest training run 76% of my marathon goal distance (20/26.2=.76), My longest training run for the 50k should be ~24 miles (~.76*31)
With my Weekly Max equal to 1.3 of my marathon goal distance (34/26.2), My weekly max for 50k training should be ~40 miles (1.3*31).
Over those 16 weeks - I ran 3-4 days a week. 3 of the runs were usually 4-8.5 miles, with the long weekend runs like this: 10(race), 13, 8.4, 17.9, 18, 24, 12.8, 13.1race, 10.3, 23, 18.2(3 runs over 24 hrs),16.2, 21.3, 17, and 9.8 the weekend before the race. All but 3 of these were part of back-to-back runs. The 2nd runs (either the day before or after) were 4.3 miles up to 10.2. Most 2 day total was 30 miles (6+24).
As far as my goals were concerned:
24 mile max distance - Met
Weekly Max: hit my personal max of 47, with 3 other weeks over 40 miles (all three were 44 miles)
Wasn't a goal, but my average mileage over the 16 week 50k training was ~34.
I trained with a camelbak on and ran on trails for just a few of my long runs. I have modified that now and run more trails for my long runs. (Paris Mtn State park in Greenville, SC)
Only real cross-training I did was 30 minutes of Yoga 1-2 times a week.
I got by on a little less sleep, doing all my weekly runs before getting to work at 7am. My weekends runs were also done before the start of the day. I would get my runs out of the way early, getting home around 8am most of the time in order to spend time with my family, including my ~6 month old! (Also to avoid the heat of the south, being in SC, it was often 67° and humid at 5am).
I did run a few races for speed (10 miler PR and 10k PR), but the others just for fun. The long training runs were SLOW, but so very helpful.
The 50k I ran was wonderful. And I am now hooked!
I took photos, enjoyed myself (the views, the experience, the company) but moved forward as much as possible. The aid stations were Heaven (practice eating during runs; I typically have no issues with this). For training runs - my fuel was Gu (1 every 6-7 miles), and I started taking Succeed S-Caps! at that 50k and continue to take them on runs of 20 miles or more, ~ 1/hr).
I drink alot anyway, but hydration is very important. I am never without a water bottle or camelbak. Sometimes both.
Remember - you can do it. There are so many other people who had doubts, but overcame them and finished.
I could go on about what a fantastic, inspiring, kind group of people I have met thru this - but I won't. It doesn't take long to figure that out on your own.
I hope you don't mind numbers and/or math. I'm an engineer, so be prepared.
For my 1st one back in June 2010 (days before my 39th bday), I had a pretty solid base of running ~25 miles a week for a couple of months. I had been training for a marathon (that got canceled), and then jumped right into 50k training. Those weeks consisted of 3 runs per week, using the FIRST method of "Run Less, Run Faster". One speedwork session (4-7 miles total), one tempo run with total mileage averaging 6-7 miles, and the obligatory long run of 10-15 miles. Remember - I started with nothing just a few years ago...tried to be smarter about my running, got the right shoes fitted, and ran consistently 3-4 days a week for a long time, slowly building mileage and stamina.
I did a somewhat standard 16 week marathon training plan for the 50k, but used basic ratios to up the mileage:
For standard marathons I had run:
Average Mileage per week (16 week training): 30 Miles
Longest Training Run: 20 miles
Maximum Weekly Mileage: 34 Miles
(FYI - My marathon time for this training was 3:53, a PR by 8 minutes 7 months since my last marathon).
With my Longest training run 76% of my marathon goal distance (20/26.2=.76), My longest training run for the 50k should be ~24 miles (~.76*31)
With my Weekly Max equal to 1.3 of my marathon goal distance (34/26.2), My weekly max for 50k training should be ~40 miles (1.3*31).
Over those 16 weeks - I ran 3-4 days a week. 3 of the runs were usually 4-8.5 miles, with the long weekend runs like this: 10(race), 13, 8.4, 17.9, 18, 24, 12.8, 13.1race, 10.3, 23, 18.2(3 runs over 24 hrs),16.2, 21.3, 17, and 9.8 the weekend before the race. All but 3 of these were part of back-to-back runs. The 2nd runs (either the day before or after) were 4.3 miles up to 10.2. Most 2 day total was 30 miles (6+24).
As far as my goals were concerned:
24 mile max distance - Met
Weekly Max: hit my personal max of 47, with 3 other weeks over 40 miles (all three were 44 miles)
Wasn't a goal, but my average mileage over the 16 week 50k training was ~34.
I trained with a camelbak on and ran on trails for just a few of my long runs. I have modified that now and run more trails for my long runs. (Paris Mtn State park in Greenville, SC)
Only real cross-training I did was 30 minutes of Yoga 1-2 times a week.
I got by on a little less sleep, doing all my weekly runs before getting to work at 7am. My weekends runs were also done before the start of the day. I would get my runs out of the way early, getting home around 8am most of the time in order to spend time with my family, including my ~6 month old! (Also to avoid the heat of the south, being in SC, it was often 67° and humid at 5am).
I did run a few races for speed (10 miler PR and 10k PR), but the others just for fun. The long training runs were SLOW, but so very helpful.
The 50k I ran was wonderful. And I am now hooked!
I took photos, enjoyed myself (the views, the experience, the company) but moved forward as much as possible. The aid stations were Heaven (practice eating during runs; I typically have no issues with this). For training runs - my fuel was Gu (1 every 6-7 miles), and I started taking Succeed S-Caps! at that 50k and continue to take them on runs of 20 miles or more, ~ 1/hr).
I drink alot anyway, but hydration is very important. I am never without a water bottle or camelbak. Sometimes both.
Remember - you can do it. There are so many other people who had doubts, but overcame them and finished.
I could go on about what a fantastic, inspiring, kind group of people I have met thru this - but I won't. It doesn't take long to figure that out on your own.
Tuesday, December 15, 2009
Back to Training!
Well, my soreness lasted until this morning, so 2+ days. Still a tender spot here and there, but I'd say I'm at 90%. Walked some Sunday, more on Monday and today spent 30 minutes on a stationary bike - tomorrow I will try to run and see how it feels. Only concern right now is what happened after Spokane (and NYC?), my left ankle/shin area. It has kind of been there for a couple of weeks, never more than an annoyance, but it is still there. I know it is an overuse injury (or could become one quick), but I'll see how 3-4 miles feels in the morning. Oh yea - back to getting up at 5am. Some parts of training are not as enjoyable as others!
I had many comments this week about why? and how? I do this running thing. Mostly of it is enjoyable, there is a sense of personal accomplishment, certainly it keeps me in shape. Hard to pinpoint. How? is easier...it just takes time and commitment! Running does Not come easy for me (nor speed), but dedicating a part of your life towards a goal and it can be accomplished.
I had many comments this week about why? and how? I do this running thing. Mostly of it is enjoyable, there is a sense of personal accomplishment, certainly it keeps me in shape. Hard to pinpoint. How? is easier...it just takes time and commitment! Running does Not come easy for me (nor speed), but dedicating a part of your life towards a goal and it can be accomplished.
Thursday, November 5, 2009
Training
This week is going all right. Not paying too much attention to my scheduled paces - today disregarded them completely for my 6 mile (non-tempo) run. Met my written down times for speedwork on Tuesday, but happen to write them down wrong, so I ended up 4 secs slower per lap than I was supposed to have done. Oh well. More important to not injure myself ,which I feel very wary of right now, like I am close to an injury and not leaning closer or further away from that point. My long run is supposed to be 20 again...not sure how I'll handle it. Run and walk a bit more than usual, just to stretch it out? We'll see!
Wednesday, September 30, 2009
mid week update
Not much going on - did my speedwork yesterday and it was easier than it had been. 2x1200, 2min RI's, 4x800, 2min RI's. 2 mile warm up and 1 mile cool down. I had never been good about doing the warm up/cooldown thing before, but really take advantage of it - especially the cooldowns where I can push 10:00 minute miles. Tomorrow is a tempo run of 6 miles ,5 @ a 7:50 pace, so not too terrible.
The temperature has come down dramatically, and fast too. Low's in the low-50's. Had to pull out a long sleeve technical shirt (sleeves pushed up, but still) for my run Tuesday. I expect I will be in shorts for the majority of the winter again, with the move to a lunchtime run at some point too.
Last ramble - My long run of 20 miles this weekend. Doing so well on packed dirt got me thinking about venturing away from Oak Grove and the only real place to do that locally is Paris Mountain. So I mapped out a 19-20 mile run. From Sulphur Springs parking lot, run the Mtn Creek trail to Lake Placid, around it and back, take Sulphur Springs up to the top parking lot. continue back down and finish that loop. Do Mtn Creek, Lake loop, Mtn creek back and do Sulphur Springs to the top parking lot. Get on Brissy Ridge to Kanuga, do the North Lake loop, to Pipsissewa, back to Brissy and return to the top parking lot, continue down on Sulphur Springs and I'm done. 19.5 miles is what I have that at. May change it up a bit...having tired legs coming Down Sulphur Springs may be too much, I have a route that has me ending with the out and back on Mtn Creek, so a gentle 2.6 miles at the end. We'll see. With the temps being nicer - I can feel ok about starting at 8am. I amy just be a little overconfident, but it'll be worth a shot and good training no matter how far I end up!
The temperature has come down dramatically, and fast too. Low's in the low-50's. Had to pull out a long sleeve technical shirt (sleeves pushed up, but still) for my run Tuesday. I expect I will be in shorts for the majority of the winter again, with the move to a lunchtime run at some point too.
Last ramble - My long run of 20 miles this weekend. Doing so well on packed dirt got me thinking about venturing away from Oak Grove and the only real place to do that locally is Paris Mountain. So I mapped out a 19-20 mile run. From Sulphur Springs parking lot, run the Mtn Creek trail to Lake Placid, around it and back, take Sulphur Springs up to the top parking lot. continue back down and finish that loop. Do Mtn Creek, Lake loop, Mtn creek back and do Sulphur Springs to the top parking lot. Get on Brissy Ridge to Kanuga, do the North Lake loop, to Pipsissewa, back to Brissy and return to the top parking lot, continue down on Sulphur Springs and I'm done. 19.5 miles is what I have that at. May change it up a bit...having tired legs coming Down Sulphur Springs may be too much, I have a route that has me ending with the out and back on Mtn Creek, so a gentle 2.6 miles at the end. We'll see. With the temps being nicer - I can feel ok about starting at 8am. I amy just be a little overconfident, but it'll be worth a shot and good training no matter how far I end up!
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