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Well ... I know it is not Monday here in Hawaii .... but it is on the East coast <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"><br><br>
Just wanted to get some advice on training plans for a 50 K .... The race is on trails .... 10 mile loops ...total elevation gain per lap is around 1100 -1500 Feet . The race date is August 30th .<br><br>
Any suggestions on training methods , gear , do's and dont's ... let me have them !!!!<br><br>
Thanks everyone in advance !!!<br><br>
If I can survive this on the Peacock 54 Miler is in October ....it might be the next step after this race.
 

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Tazz - Good luck on the 50K. I haven't done one yet. Much less on trails and elevation like that.<br><br>
5 miles for me this morning and 10 minutes of core workout.<br><br>
five more days till my tri. <img alt="banana.gif" src="http://files.kickrunners.com/smilies/banana.gif">
 

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Tazz, why not try posting the question in the Extreme Running forum?
 

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Tazz - Sounds challenging. I'm sure someone on here will have some good advice but that's way out of my league.<br><br>
Dave - woohoo! can't wait to hear your race report. I thought 4boys advice about making the "third" transition beer was a great one. Seriously, I hope you have a great time at the event. You've worked your butt off for it.<br><br>
I'll be doing a core workout later. Might actually get in 3 this week! Maybe the VRAA will help get me back on track.
 

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Long intervals tonight...hopefully my legs don't yell at me again. It is supposed to be above freezing for a few days this week so hopefully a lot of that snow melts....or at least off the track.
 

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Sorry Taz- no constructive advice here on that.<br><br>
Nice work this morning Dave, I'm also looking forward to a report.<br><br>
Hope the core goes well Dan.<br><br><br>
Decent weekend for me. Got 13 in Friday and Sunday and 10 on Saturday. Also squeezed some core work in there (by choice) and a fair amount of snow shoveling (by virtue 0f 14" comming down)<br><br>
I also got to watch my old high school win their Regional final game by 1 point in overtime, so that was pretty exciting.<br><br>
I'll probably do a litle over 10 tonight. Have good runs everyone.
 

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Tazz, I am doing one in April.... on trails and hills and loops. Once I am done.. I will let you know anything I wish I would have done different.<br><br>
Dave: nice work on the early 5<br><br>
Dan: get your Core in!<br><br>
Alex: enjoy your long intervals<br><br>
Mailbox: nice weekend!!! enjoy your 10 tonight.<br><br>
I am icing the back right now... but will head to the Y tonight for an hour or more of cardio
 

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Good morning all.<br><br>
Taz, if you're used to training for/racing marathons then you don't have to train much differently for a 50k. Just stretch some of you're long runs out a little longer. Also try to get as much experience on terrain similar to the race as you can (preferably the course itself if possible). You will also need to worry a little more about refueling/rehydrating than in a marathon. I also agree that you should definitely ask for tips over in extreme running too.
 

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Tazz -- 50K? Can't even count that high. 26.2 is my absolute limit -- and my advice on THAT would probably be considered a bit amateurish. Can only wish you best of luck in your quest for advice, and the race itself.<br><br>
Dave -- Best of luck on the tri. Are you tapering?<br><br>
Dan -- Have a good run. How have you been, incidentally?<br><br>
Alex -- What's a long interval for you? 800M? 1600m? Just curious how the upper echelon here defines things. <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"><br><br>
Mailbox -- Nice weekend totals. Got in 21 myself. Felt great.<br><br>
Me -- Four recovery today after decent 11 yesterday. Back to work day.<br><br>
Good runs to everyone.
 

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A hungry baby kept me from posting my runs so going to try again:<br><br>
Took Saturday off and <b>ATE</b> - finally fully recovered from that stomach bug and could eat again.<br><br>
Sunday fast finish 20 mile run on a very <b>windy</b> day:<br>
Miles 1-14 at 7:30 pace.<br>
Miles 15-19 at 6:52 average (6:25,7:28,7:33,6:36,6:20)<br>
Mile 20 at 8:30 pace as cool down.<br><br>
Those slow "fast" miles at 16 and 17 were actually at the same effort, but were directly into an insane head wind with no cover (farm land) -- felt like running into a brick wall (a very cold brick wall).<br><br>
Today did a 5 mile recovery run at 9:15 pace on the cross country course in the dark. Used my headlamp, which is always kind of fun.
 

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Good morning everyone. I think I have 5 miles scheduled for today, but I have not looked at my schedule yet today. It is suppose to be o.k. weather until this weekend.<br><br>
4boys-- I was up in the middle of the night with my daughter and I saw on the news that columbus, ohio got 20 inches of snow. No wonder you were traveling to find some clear ground. I hope you find somewhere safe to run.<br><br>
Tonya-- The biggest problem I had with going to the snowboarding event was watching all the other people at the resort skiing. If it didn't cost so much I would go skiing more often. I did do some sliding down the hill on my back side though as it was an easier way to get downhill.<br><br>
Have a great day everyone.
 

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I have a planned rest/recovery day but it looks like I've been roped into some kind of spin/indoor bike class tonight. I guess cross-training won't kill me...<br><br>
Re: my 2 cents on treadmill inclines. From personal experience, a 1% incline results in a higher effort (based on HR) than the same pace outside. If I do set an incline, it's no more than 0.5% (other than for a hill workout) for a short period of time since it will start to bother my achilles. Note that the lack of air resistance is typically countered by the fact that there is no cooling effect from air movement. I'll overheat much faster on the treadmill, often as if I was running on a hot humid day. If I have a swamp fan blowing directly on me and no incline, my HR will tend to rise somewhat slower than for the same pace outside. Each to their own...<br><br>
Loopy - SFF 20 miler... you are my hero. <img alt="notworthy.gif" src="http://files.kickrunners.com/smilies/notworthy.gif"><br>
Tazz - 50k trail race? <img alt="huh.gif" src="http://files.kickrunners.com/smilies/huh.gif"> Is that on an ATV?<br><br>
Have a good one!
 

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Good Monday Morning all -<br><br>
Today will be a gym day for core workout. Did 9m yesterday on trail with puppers and for some reason it was a slow run with even periodic walks. I just couldn't seem to get the legs moving. The puppers seemed to enjoy the walking pace since that gave her time to run off into the woods and sniff all kinds of things that she can't investigate during a running pace.<br><br>
The week is a taper week, so maybe that will help restore the legs.<br><br>
Tazz - all I can say is wow<br><br>
Loopy, I started my run really late in the day (4:30) and gratefully by then the wind had died down to an occasional gust. The other nice thing was the trails were empty and had the place to myself.<br><br>
Asics - thanks for the info on the TM. I have been using between 1 & 1.5 incline, so it is nice to know.<br><br>
Everybody else, happy running!<br>
ps - richard, I did run with the nerdy sweater Friday. ended up tying it around the waist half way thru the run.
 

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Hello everyone. Today was big tempo again:<br><br>
1 mile warmup<br>
2 miles at Marathon Goal Pace (9:00)<br>
3x2 miles at Tempo Pace (8:36) with 2:00 recoveries<br>
3 miles at MGP<br><br>
The weather was perfect....48 degrees and no wind.<br><br>
The results:<br>
Warmup: 11:21<br>
2 miles at MGP: <b>9:01, 910</b><br>
2x3 Tempo: <b>8:39, 8:33</b> (2:00), <b>8:43, 8:34</b> (2:00), <b>8:31, 8:18</b> (2:00)<br>
3 miles at MGP: <b>9:07, 8:43, 8:47</b><br><br><b>Total: 12.5 miles</b><br><br><b>Ok, now for my big question.</b> I'm really bad at reading elevation charts - so when my upcoming marathon says it's a "challenging" course, I have a hard time understanding how challenging, even after seeing the graph. So...with that in mind - I'm wondering if you guys could take a look and tell me what to expect for a goal time...I'm training at a 9:00 MGP, but can I expect to pull that off with the elevation?<br><br>
Here is a chart of the marathon:<br><img alt="" src="http://a278.ac-images.myspacecdn.com/images01/122/l_806cf967c028ea229278d2705ce9d60d.png" style="border:0px solid;"><br><br>
Now - here is my Garmin readout of my tempo today:<br><img alt="" src="http://a145.ac-images.myspacecdn.com/images01/62/l_a15faf54deacbbf57814e3d986f77ae0.png" style="border:0px solid;"><br><br><b>So...do I need to do more hill workouts throughout the week, or is this ok? Most of my runs have some elevation gains, but no distinct hills to climb. Thanks!</b>
 

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Morning all!!! And a late morning it is...<br><br>
I FINALLY got my long run in!!! I skated over to another neighborhood that actually has DRY pavement! It's a 2.6m loop, but hey--I was running on PAVEMENT! I started the run on totally dead legs. The walk on Saturday, plus yesterday's aborted run really did a number. At the start of lap 3, the poopy monster hit. Quick trot back to the van, and I was just going to bag it there. Nope. Decided to hit the gas station at the bottom of the hill, take care of business, then finish out the run. So glad I did! My full laps were 22:27, 22:31, (break), 22:37, 22:33, 23:05. I knew the last lap was going to be slower because I walked to do a Gu. I also had that short out-n-back between 3 adn 4, plus a short out-n-back at the end to get me the full 15m. TOTAL: 15.0m, 2:12:07, 8:49pace<br><br>
Roads are still in bad condition. NOt sure if schools had a planned day off, but both Dublin and Worthington schools are closed today. Wouldn't be suprised if it's a snow day.<br><br>
I'm the POTD over in PRT. Need to figure out how to post my word document...
 

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ok...time for some replies (btw....now that I see my Garmin readout - <b>that looks WAY more hilly</b> that my run felt - but hopefully it gives you an idea)<br><br><b>Apple:</b> Enjoy the core workout today - can't wait until I can take my 5 month old boxer running with me!<br><br><b>Asics:</b> A little spice to your running...cross training should be fun!<br><br><b>Kevin:</b> Enjoy the run later<br><br><b>Loopy:</b> Great 20 miler! And to finish fast on a windy day - super impressive!<br><br><b>Chances:</b> two posts in two days! Welcome back!<br><br><b>Richard:</b> Hope your backs feels better!<br><br><b>Mailbox:</b> Wow, busy weekend! Glad it was fun stuff...except for the shoveling part!<br><br><b>Alex:</b> Enjoy your intervals...can't believe the bad weather you guys have...I'll never complain about rain again! Almost every run I have - year round - is between 40 and 60 degrees!<br><br><b>Dan:</b> Enjoy the run later...hey, what's up with this VRAA thing? Sounds like fun!<br><br><b>Dave:</b> whoo - hoo! The countdown is on!<br><br><b>Tazz:</b> Good luck on the 50k...but can't help you there - someday I hope to be a fellow 50k'er!<br><br>
Everyone else...have a great day!
 

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Good morning all,<br><br>
Looks like today is an off-day for me. Monday normally is, but after missing a scheduled 10-miler last week I had considered making it up today. Now that today is here, though, I realize my legs are smoked from this weekend (12 Saturday, 10k race + soccer yesterday). Also I've got a captains meeting for soccer this evening which will keep me off the roads (at least running on them anyway). If I do anything today, it will be a walk at lunchtime, maybe 3 miles or so.<br><br>
Tomorrow I'm looking at interval work instead of my usual 8-mile tempo run...either the club's Wednesday workout of 400s at 10k pace or hill repeats, I haven't decided yet. Wednesday will be spin day, again a change from the usual of spin on Friday. So why all the switching around? Because I need to get my long run of 22 in before the weekend, because we are off to the mountains of West Virginia to ski on Saturday. Right now, Thursday looks like the best day for that. I'll get up early to do it and then work from home the rest of the day. Friday, I'm thinking it will be a fishbowl workout of light laps and some pool running to recover.<br><br>
As for the weekend, not sure if I'll get to run at the mountain. I'll bring my gear but I didn't see anything on the website about the lodge where we're staying having a workout room. <img alt="uhoh2.gif" src="http://files.kickrunners.com/smilies/uhoh2.gif"> We'll be gone from Saturday through Monday...not liking the idea of 3 days with no running but with as hard as I've been training lately maybe the time away will be a good thing. Plus it's not like I will sitting on my butt while I'm up there.<br><br>
Brian - did you plan that run to be like your marathon. The elevation profiles look pretty similar, particularly in the second half. I would continue to include hills in your long and tempo runs. You might also add in one day a week of hill repeats; find a hill that takes you a least a minute to get up running at your 5k/10k pace. Run up it, jog back down, repeat.<br><br>
Apple - enjoy the core day...and just think, almost time for the Phils again...and Jamie's back for another season!<br><br>
RA - enjoy the rest (or maybe not rest) day. <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"><br><br>
kfuller - have a good 5 later.<br><br>
Loopy - excellent work on the 20 SFF. I've only tried that once and boy it was tough. That was my final long run before Charlotte though, and in retrospect I have to say it got me ready.<br><br>
Chances - I'm with you; 26.2 is my max.<br><br>
RichardC - careful with that back. They can be sensitive.<br><br>
Alex - good luck with the "long intervals" -- I'm guessing 1600s?<br><br>
MB - way to pile the miles on over the weekend. Just remember to change the oil every 3,000 or so. <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"><br><br>
Dave - you're going to kick the crap out of that tri. Rest well and be ready.
 

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Alex - I will go with 1,000 meters in 3:15-3:20 x 4 or 5 times<br><br>
Went and jogged on TM @ Y at lunch - They have 2 new treadmills, so I thought I would test one out. I did a few striders to see how fast they would go - 12.0 MPH, all the other ones only hit 10.0.<br><br>
I hope that some day again this is relevant to my training - Right now 10.0 is fast enough.<br><br>
5.5 miles on TM<br><br>
Good running to all -
 

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back from gym & and did a 1m on TM to get heart rate up and did core workout for 45 min.<br><br>
Back to work
 

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Mike - Bingo but 3:24-28 actually. <img alt="sad.gif" src="http://files.kickrunners.com/smilies/sad.gif"> Off to go do it now...coach made me stick around practice while he went over some things which I already knew and the buffoons on my team goofed around. I couldn't wait to get out of there...I hate to be an ass but I really wish someone other than me would put forth effort into bettering themselves and not complain about how much work we're going to have to do. I also wish I had a coach who knew more than me since vice versa doesn't work too well.<br><br>
Good news before I head out though....I got back a scholarship today....$1k! Woohoo! I'm thinking I have a really good shot at a lot of the local ones with my academics, community service, extracurriculars and sports. Well that's really cool because that's like 10% of one year of school so it's a pretty big deal for me. <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"> Well hopefully this excitement translates into fast intervals too. See you later.
 
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