by Ruel | Mar 1, 2012 | 50k, Plan
Ru’s 50k Plan
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Month 1
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Feb 27
Week 1 will be our model for training and recovery.
Monday – Rest
Tuesday – 1 hour run
Wednesday – 1 hour run
Thursday – Rest
Friday – 1 hour run
Saturday – 1½ hour run
Sunday – Rest
Notice that I am allowing 2 rest days after my Saturday long run.
Notice that I have factored at least 2 rest days in each week.
Mar 5
Week 2
Maintain 3 days of 1 hour runs, add 10 minutes to the Saturday long run.
Mar 12
Week 3
Monday – 1 hour run
Tuesday – 1 hour run
Wednesday – 1 hour run
Thursday – Rest
Friday – 1 hour run
Saturday – 1 hour 50 minutes
Sunday – Rest
Mar 19
Week 4
Monday – Rest
Tuesday – 30 minute run
Wednesday – 45 minute run
Thursday – 30 minute run
Friday – Rest
Saturday – 1 hour 15 minutes
Sunday – Rest
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Month 2
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Mar 26
Week 1
Same as Week 1 of Month 1
Apr 2
Week 2
Monday – 1 hour run
Tuesday – 1 hour run
Wednesday – Rest
Thursday – 1 hour run
Friday – 30 minute run
Saturday – 2 hour run
Sunday – Rest
Apr 9
Week 3
Monday – 1 hour run
Tuesday – 1 hour run
Wednesday – Rest
Thursday – 1 hour run
Friday – 1 hour run
Saturday – 2 hour 20 min run
Sunday – Rest
Apr 16
Week 4
Monday – 1 hour run
Tuesday – 1 hour run
Wednesday – Rest
Thursday – 1 hour 30 minute run
Friday – 35 minute run
Saturday – 2 hour 50 min run
Sunday – Rest
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Month 3
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Apr 23
Week 1
Same as Week 2 of Month 1
Apr 30
Week 2
Monday – 1 hour run
Tuesday – 1 hour run
Wednesday – Rest
Thursday – 1 hour run in the morning, 1 hour run in the evening
Friday – Rest
Saturday – 3 hour 10 minute run
Sunday – Rest
May 7
Week 3
Monday – Rest
Tuesday – 1 hour 30 minutes
Wednesday – 1 hour 30 minutes
Thursday – 1 hour 30 minutes
Friday – Rest
Saturday – 3 hour 30 minute run
Sunday – Rest
May 14
Week 4
Monday – Rest
Tuesday – 1 hour in morning, 1 hour in the evening
Wednesday – 1 hour in the morning, 1 hour in the evening
Thursday – 1 hour in the morning, 1 hour in the evening
Friday – Rest
Saturday – 3 hour 30 minute run
Sunday – Rest
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Month 4 TAPER & 50K
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May 22 @30 mins only
May 24 @30 mins only
May 28 Monday 50k
The 8-9 days before the race should consist of no more than 3 days running with no more than 30 minutes each run.
NUTRITION
Nutrition is as important as the training, often overlooked and underestimated.
1. Take in 16 ounces of fluid for every hour of running.
2. For every run that lasts longer than 90 minutes, replace electrolytes with a sports drink such as Hammer Nutrition’s HEED. Be sure to avoid drinks with high fructose corn syrup and other simple sugars. Hammer’s Endurolyte Electrolyte Replacement Capsules are also a quick way to replace electrolytes on your runs.
Borrowed from http://blog.rockcreek.com/archives/make-the-rockcreek-stumpjump-your-first-50k.html
by Ruel | Feb 9, 2012 | Aerobic, Training
To improve your fitness, there are only three variables you can control and change:
Frequency–how often you exercise.
Duration–how long the individual exercise sessions are.
Intensity–how challenging the individual exercise sessions are.
Try the following: First, find your Functional Threshold Heart Rate (FTHR). There are a few ways to find your FTHR. Wear your heart rate monitor and warm up, then run hard for 30 minutes as if you were in a race. Or you may actually participate in a race that will take you about 60 minutes to complete. Your average heart rate for either run, if you were going hard, is a good predictor of your FTHR
Once you find your FTHR, determine your training zones–the heart rate ranges that will help you reach specific fitness goals–by using this table. Be aware that your FTHR and zones vary by sport. The following is how you find your zones for running. The more times you repeat your FTHR with the above methods, the more accurate your zone numbers will become.
Zone Equation To Determine Zones Zone Purpose
Zone 1 1.02 x FTHR Aerobic capacity
Source:
http://m.active.com/women/Articles/How_to_Use_a_Heart_Rate_Monitor.htm
by Ruel | Jan 2, 2012 | Family, Fun run
This morning I did an unplanned stroller run to kick off the first run of the year. All-in-all it was just 3 miles, but anyone who runs hills with a fully loaded running stroller knows what’s involved. Mine was broken up with some playground exploration after mile 1, and a cool half lap around the soccer field with my 3yr old, followed by another half lap off ‘carry me daddy I’m tired’, back in the stroller and continuing uphill through what is Summit Trails, down the back and into the neighborhood, finishing off with my usual figure eight loop close to home completing the 3. I hit the pause feature on the GPS Sportswatch many times. It ain’t easy pushing the BOB on gravel trail with low tire pressure. LOL.
by Ruel | Jan 1, 2012 | New Years, Run
I logged close to 40 miles since my last post. It’s been good coming out of a back injury in October and GI issues in November. Being sidelined sucks and makes me appreciate every chance I can get to run, which has mainly been in the middle of the workdays. I’ve had a lot of time to reflect on what kind of running I’d need to do to have balance in my life. Moving forward I will pursue running outside of races. That way I:
• won’t spend on races, registration & fees
• won’t deal with commuting to an event
• will always keep my runs local
• will run at times that don’t take me away from family time.
There is an addiction to running which is likely tied to the endorphins highs. Once in the state, you’ll find yourself signing up for other races quickly. A wise Facebook ultra runner friend, Don Freeman says he has a cooling off period after completing an event, which means no signing up for any new races till after a cooling period. Another FB friend, Micah True, often posts “Run Free”, which to me is pure running.
Basically, until my kids get older, I’m committed to be close and available. To not have running take me away from them I their early years. Eventually I’ll use the jogger more and continue to expose my little ones to this wonderful sport.
As midnight draws closer to the start 2012, I do want to commit to completing a 50k in the new year.
by Ruel | Jan 1, 2012 | Recap, Run
It was a fun year. I started 2011 with the intent to run a half marathon distance, which I felt was 12 miles. 🙂
