Category Archives: Running

Pre 50M#1 Part 2

50M Training Plan – American River 50M 2015

Below is the blueprint of the training program I plan to follow to build up to my first 50 miler. It’s a hybrid from many available sources out there. Hal Koerner’s Field Guide to Ultrarunning, Bryon Powell’s Relentless Forward Motion, and online sources like www.trailrunevents.com, www.outsideonline.com, www.fellrnr.com, and others, all have had some influence on how I structured this training plan.

First and foremost, it is a flexible blueprint. Mondays and Tuesdays are interchangeable, there are road and trail specific training runs, weeks where I cycle down to recover, some back-to-back long runs (26+10, 28+10, etc.) and a staggered but relentless climb to a 50K a few weeks before the race. I plan to crosstrain (mainly bike) a bit as I wrestle with knee issues, do some full body circuit strength training on hard days with an emphasis on the weaker parts of my legs, and incorporate long hikes with a weighted vest to help train for that inevitable component of most ultras.

H=hard, E=easy, h=hills, s=speed, t=trail

Week Date H/E Mon Tue Wed Thu Fri Sat Sun Total
1 11/17 H 0 6 4h 6 4 0 14 38
2 11/25 H 0 6 4h 6 4 0 16t 40
3 12/1 E 0 4 5h 4 4 0 8 25
4 12/8 H 0 8 5h 6 4 0 18t 41
5 12/15 H 0 10 6h 6 6 0 20 48
6 12/22 E 0 6 4s 4 4 0 10 28
7 12/29 H 0 10 4h 6 6 0 20t 46
8 1/5 H 0 10 6s 8 6 0 22 52
9 1/12 E 0 6 4h 4 6 0 14 34
10 1/19 H 10 0 4s + 2 8 6 0 22t 52
11 1/26 H 10 0 6h 8 6 0 24 54
12 2/2 E 0 8 4s + 2 6 6 0 16 42
13 2/9 H 10 0 4h 10 6 0 26t 56
14 2/16 H 10 0 6s + 2 10 6 0 28 62
15 2/23 E 0 8 4h 8 6 0 16t 42
16 3/2 H 0 12 6s + 2 12 6 0 32t 70
17 3/9 H 0 12 6 12 6 0 24t 60
18 3/16 E 0 8 4 8 6 0 16 42
19 3/23 E 0 0 4 0 6 0 10 20
20 3/30 Race! 0 3 0 3 0 50 rest! 56
Mon Tue Wed Thu Fri Sat Sun
Light bike or OFF Easy

core

-alternate speed/hills

400 (4-10)

1600 (2-4)

-strength workout

Easy

core

Walk/Hike w/35lbs.vest

and/or bike

OFF LONG

-strength circuit

Pre 50M#1 Part 1

Over the last 4 days my legs have been very sore. I’ve been walking down stairs backwards, using my arms to prop myself up, and stretching the muscles of my legs a bit more each day. On the advice of my long time friend, Western States finisher, Rolfer, and go to guy for fixing my legs, Art Riggs, I’ve been walking and this morning placed my bike on the trainer and went for an hour. Things are starting to feel normal again.

The physical idleness has not kept me from thinking about the American River 50M ultramarathon in April, how the next training cycle will look, and, of course, what I could improve both in training and on race day. I’m still interested in existing on that fine line between keeping my body from falling apart and training intensely enough to perhaps reach a higher personal peak in physical performance.

So, how am I going to adapt/evolve for the next training cycle? First, I am pretty sure my diet is going to stay close to Ben Greenfield’s Low Carbohydrate Diet for Traitheles and Vespa’s OFM protocol. Second, I am going to incorporate more speed work, cross-training, hiking with a weighted vest, and trail running into the fold. While I did do some cross-training in the form of strength and HIIT, I did not do speed work or too much trail running in my last cycle. And, third, in addition to doing a lot of fasted runs, I am going to “practice” different nutritional approaches during the long ones (16-30 milers): one where I am fueling with UCAN Super Starch, one where I am using Tailwind’s carbohydrate/electrolyte drink, and one where I am eating real food – nuts, bananas, chia, coconut oil, potato, etc… as I prepare for the 50 miler. I’d like to see what life without gels is like and how slow a trickle of carbohydrate intake keeps the fat burning and the energy constant.

Next Post: 50M Training Schedule.