Friday, October 22, 2010

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
111/1
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
211/8
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
311/15
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
411/22
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
511/29
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
612/6
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
712/13
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
812/20
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.

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