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Discussion Starter · #1 ·
<img alt="" src="http://i209.photobucket.com/albums/bb160/pace2race/Osage50k.jpg" style="border:0px solid;"><br><br>
This was the events inagural running and my first step ever over the marathon distance. I decided to do it after failing to go sub 4 hours for the 7th time this Labor Day. (4:01:53) I wanted to prove that I could go beyond the marathon distance and take what I learn back to the marathon in Spring. Run course is all pavement in rual Osage County, Missouri. It starts in the town of Frankenstein with trips through Bonnets Mill and Linn as well. Very interesting course on a perfect weather day. Frankenstein is a bend-in-the-road town dominated by St. Mary's Church and School. Three impressive limestone block buildings with red-tile roofs, built the German way. The towns' name is in honor of the Franken family who donated land well before the novel was written. Bonnets Mill is an old mill town just up- creek from the Missouri River. It must have been tough land to clear as the old buildings and houses are placed very close to one another. It was ideal for a first-timer like me who didn't know what to expect in the later parts of the run. The race started at 8:00. Low 30's temperature with light winds. My plan was to go out at M goal pace + :30 to 1:30. I saw no reason to drive it hard the first part since I had cramped up so bad in my last marathon. I had no idea how large it would play in the latter part of the run. I finished the first 13.1 miles well past 2 hours and was beginning to think this would take most of the day. Suprisingly, the bonk I was expecting never came. I felt great and turned it loose a bit miles 15 - 19. I learned that junk-food was my friend. The kick I got out of sugar cookies was far beyond any gel or beans I had tried in the past. Instant fuel for the legs. This course had all the hills the Missouri River Valley has to offer. By running smart I was able to finish the longer distance much stronger than any marathon. Finish time was 4:57:25. Splits are below. I am now ready to go after St. Louis in April of 2008!<br><br>
 

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Great job proud VRAA Team D member! I hoped you treated yourself to some of Hermann's best post-race <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/wink.gif" style="border:0px solid;" title="Wink">
 

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Great Job! I had a friend tell me recently she was moving to Frankenstein, but I thought she was kidding! I guess not.<br><br>
Lisa
 

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Congratulations, pace2race. You're an ultrarunner now. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/biggrin.gif" style="border:0px solid;" title="Very Happy"><br><br>
People have told me that training for 50Ks can do wonders for a marathon PR -- I hope you experience that in St. Louis.<br><br>
I am seriously thinking of moving up to the 50K next year -- what did you do differently to prepare for the distance?
 

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P2R..you rock!!! awesome acomplishment. You should be very proud..and your splits are so consistent. Fantastic <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/biggrin.gif" style="border:0px solid;" title="Very Happy"><img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/biggrin.gif" style="border:0px solid;" title="Very Happy"><img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/biggrin.gif" style="border:0px solid;" title="Very Happy"> very impressive
 

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Discussion Starter · #8 ·
Most of the long-runs I did preparing for the Marathon I ran on Labor Day were 20-24 milers. I ran medium-long (13-16 miles) the day following the long-run to get used to running on tired legs. After the Marathon I did two more 20-milers and then just ran maintenance and used the road-bike for longer endurance workouts.
 

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Did you use a specific program? Which one? if you don't mind sharing the secret <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/wink.gif" style="border:0px solid;" title="Wink">
 

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Discussion Starter · #10 ·
I used Pfitz for the types of runs to do each week. I used the McMillan race predictor as a guide for the pace I would use for the types of runs. I ran as many miles per week as I could stand because I enjoy it so much.
 

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hmmm... yeah, I thought it looked like Pfitz with the mid-longs... What was your mileage What was your comfort level using McMillan's pace into Pfitz? I hope I am not asking too much... I'm trying to find a strong path without overtraining to prepare for Umstead. I will shoot for the 50 miler...
 

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good job with your 50k!!!! <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/wav.gif" style="border:0px solid;" title="wav">
 

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Discussion Starter · #13 ·
Long-runs were :45 - 1:45 above my M Goal pace of 9:00 mm. I could tell I was over-reaching when LR pace slowed to 11:00 mm. I averaged 75 mpw with peak weeks just over 100 mpw. I used short races for tempo and speed runs since I think they suck as workouts. I usually don't get that much quality out of them unless someone pushes me. I still have not gotten down the tempo run within a long-run. Most were just Medium-long (11 - 16 milers) or Long-runs (17 miles +) at long-run pace. Only injury beyond the normal stuff was a strained left hamstring after a 10k this month that I was able to coax into behaving by biking. I got a lot of good schedule ideas out of the "Advanced Marathoning" book.
 

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Congrats! Sub 5! Sweet!
 

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Wow. Well done, pace2. I like the upbeat tone I get from your RR. Sounds like you know how to train in a way that suits you and I think that sub-4 is yours now. Go git it. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile">
 
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