Some Thoughts On 50K

As January approaches, I beg my heel to heal. I want to start training again so I know that I can run the Alex's Fat Ass 50K barefoot. It will be a challenge since I have never ran that far and my feet are going back to old softees while waiting for this injury to heal.

Next week I am going to start walking around barefoot in the street to hopefully harden my feet a bit. I understand that toughening of the feet is not necessary to run barefoot, but I know from experience that there is some toughening when beginning running barefoot or starting after a long break.

When my injury heals I want to start cranking out long runs. I will probably be following a slightly modified 8 week plan developed by the RunnersWorld SmartCoach Training Program.

Your current race time is: 0:20:00  for a 5 K Your distance training goal is: Marathon You currently train: 41 - 45 miles/week How hard you want to train: Hard Your long-run day: Sunday Your training program Starts: Monday, 11/1/2010 and Ends: Sunday, 12/26/2010 Length of your training schedule: 8 weeks

Wk Dat Mon Tues Weds Thurs Fri Sat Sun Total 1 11/1 11/7 Rest / XT Easy Run Dist: 7 mi @8:25 Easy Run Dist: 7 mi @8:25 Tempo Run Dist: 6 mi, inc Warm; 4 mi @ 7:04; Cool Easy Run Dist: 7 mi @8:25 Rest / XT Long Run Dist: 14 mi @8:25 41 miles 2 11/8 11/14 Rest / XT Easy Run Dist: 8 mi @8:25 Easy Run Dist: 7 mi @8:25 Speedwork Dist: 6 mi, inc Warm; 2x1600 in 6:37 w/800 jogs; Cool Easy Run Dist: 7 mi @8:25 Rest / XT Long Run Dist: 16 mi @8:25 44 miles 3 11/15 11/21 Rest / XT Easy Run Dist: 7 mi @8:25 Easy Run Dist: 7 mi @8:25 Tempo Run Dist: 7 mi, inc Warm; 5 mi @ 7:08; Cool Easy Run Dist: 7 mi @8:25 Rest / XT Long Run Dist: 18 mi @8:25 46 miles 4 11/22 11/28 Rest / XT Easy Run Dist: 8 mi @8:25 Easy Run Dist: 7 mi @8:25 Easy Run Dist: 7 mi @8:25 Easy Run Dist: 7 mi @8:25 Rest / XT Easy Run Dist: 8 mi @8:25 37 miles 5 11/29 12/5 Rest / XT Easy Run Dist: 7 mi @8:20 Easy Run Dist: 7 mi @8:20 Tempo Run Dist: 8 mi, inc Warm; 6 mi @ 7:08; Cool Easy Run Dist: 7 mi @8:20 Rest / XT Long Run Dist: 20 mi @8:20 49 miles 6 12/6 12/12 Rest / XT Easy Run Dist: 8 mi @8:20 Easy Run Dist: 8 mi @8:20 Speedwork Dist: 7 mi, inc Warm; 3x1600 in 6:33 w/800 jogs; Cool Easy Run Dist: 8 mi @8:20 Rest / XT Long Run Dist: 20 mi @8:20 51 miles 7 12/13 12/19 Rest / XT Easy Run Dist: 4 mi @8:20 Easy Run Dist: 4 mi @8:20 Tempo Run Dist: 7 mi, inc Warm; 5 mi @ 7:04; Cool Easy Run Dist: 4 mi @8:20 Rest / XT Long Run Dist: 8 mi @8:20 27 miles 8 12/20 12/26 Rest / XT Easy Run Dist: 4 mi @8:25 Rest / XT Tempo Run Dist: 6 mi, inc Warm; 4 mi @ 7:04; Cool Easy Run Dist: 4 mi @8:25 Rest / XT Marathon Race Day Marathon @7:33 Time: 3:18:18 40 miles

Legend Example What it Means Easy Run Dist: 3km @8:00 Run a total distance of 3 kilometers at a pace of 8 minutes per kilometer. Speedwork Dist: 8km, inc Warm; 3x800 in 4:00 w/400 jogs; Cool Run a total distance of 8 kilometers. Your run should include: - a warmup of about 1.5km - 3 repeats of 800 meters each; each repeat should take 4 minutes - a 400-meter recovery jog after each repeat - a cooldown of about 1.5 km Note: Warmups and cooldowns are generally 1.5 km each. But on some days, you'll need to make them longer to reach the total distance for your run. Rest /XT Take a rest day, or do moderate cross-training activity. Race Day Dist: 5K @5:00 Time: 20:00 On a race day, run your 5K at a 5-minute per kilometer pace. Your time will be 25:00.

Anyway, what I plan to do is ignore the speeds and focus on the distances for each day. When I run the 50K I will be running at about a 12-15 minute/mile pace. This feels slow for me, but I think if I start slow I can complete it and end strong without injury. I want to run all of my runs at that speed and just get used to being patient with myself. I have a tendency to get cocky and see how fast I can go. If I go slower I can concentrate on good form and maybe not get another injury.