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I signed up for a trail 50K in April....<br><a href="http://www.trailmixracemn.org" target="_blank">www.trailmixracemn.org</a><br><br>
Here is my question...<br><br>
my Base is currently at 30-35 miles per week I will get that up to 40 in the next few weeks... what should I focus on more 2 long runs 18-20 miles a week or one long run 20 + a week? with shorter through out the week?<br><br>
Thanks in advance... I will have alot of questions .... Like how long do you keep your toenails<br><br>
I run with a bunch of trail ultra runners however I feel you can never ask too many people!
 

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Hey Richard,<br><br>
The training is really similar to training for a marathon except that you will probably want to slow your pace down somewhat on your long runs. This would be a typical week training for 50K for me<br>
Sun: 18-24 miles (Sometimes a Marathon)<br>
Mon: Rest<br>
Tues: 6-8 miles Easy<br>
Wed: Crosstrain<br>
Thur: 8-10 miles (6 hard)<br>
Fri: 6 miles<br>
Sat: Rest or 4 miles Easy<br><br>
Vary your long runs. Don't think you have to 18+ every weekend. Here is an example: 15,18,22,10,15,20,24 then a two to three week taper. And don't kill yourself on the long run so you can recover for the rest of the week.<br><br>
Good luck to you! CR
 

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Try to run on similar terrain that the course will cover.<br>
As far as toenails go, tighten your laces for the downhills....mine are pristine!<br><img alt="wink.gif" src="http://files.kickrunners.com/smilies/wink.gif">
 

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My wife never ran a marathon before her first ultra. In fact, IIRC her first marathon was done in the second day of a 92.2km stage race. <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"><br><br>
Personally I like to do back to back long runs when I'm training for longer ultras, but I probably wouldn't for a 50K. As Craig said, 50 training is more or less marathon training with slightly longer and slower long runs.<br><br>
Good luck with your training!
 

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I think the long run is the most important part of ultra training, especially when you are starting out. I try to do a long run or race on the weekend, and then short tempo runs during the week, with a couple of days off for recovery.
 

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Robo is exactly right. Treat the long run in terms of "time on your feet". Alternate walking and running. Example: 30 minutes running / 5 minutes walking if it works. Don't waste quad strength trying to run all the hills if it is a hilly race as you will pay for it later in the race. Alot of times runners will try staying with another runner even when he/she is running all the hills and pay for it. On the flip side, I've also caught runners later in a trail race who went out way too fast only to see them walking along suffering badly. Granted I've been down that road a few times myself<img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">
 
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