50k Training and Thoughts

Well, here goes nothing! lol

Oh yeah, so... I had in my head that I'd counted back 18 weeks from the 50k on Dec. 10th and marked today (Monday Aug 5th) as Day 1. I counted wrong... it's 14 weeks. Ha! I also realized I never actually figured out what training plan I was going to do... so here I am, on Day 1 of Week 1, figuring out what training plan to follow. At least I plan to stay true to the Monday Strength Day routine + 10kTuesday, so it doesn't matter until Wednesday. 😜

Here's what I've figured out so far...

50K starts at 7:30 A.M. with a 10.0 hour cutoff (19min/mi avg)

• Goal Race Pace = 15/mi avg // 8 hours
• Build MPW from 30 to 55 over 14 weeks
• Peak long run 26 mi
• Alternate single long run vs double not-as-long runs on weekend (avoids burnout, wheee)
• Longest run per week should be on trail if possible
• One other run during the week on trail
• Speedwork or hill training once per week

Weekly Goals / Long Run Plans...

Week	Long Run or Split Run	MPW
1	10	30
2	6+8	30
3	12	35
4	8+8	35
5	14	40
6	10+6	40
7	18	45
8	10+10	45
9	22	50
10	14+10	50
11	26	35
12	16+10	55
13	20+6	55
14	12	40

I read several articles, and really liked the tips offered in this one from Runner's World. Nothing specific but good guidelines for how to approach training and racing the Ultra.

Hardest part I can see is the 1,000+ ft. elevation gain from mile 21 to 25... the rest is pretty "flat" (haha) i.e. it rolls along a ridgeline. That last bit is going to be killer though.

I think I'm not going to be able to outline as detailed of a plan as I would hope... it's going to be an adjustment week by week, figuring out what's working, what's feasible, and what needs to change. I need to keep that in mind... I'm experienced enough of a runner to know what needs to happen, so I just need to follow that knowledge and go for it.

So... here goes!