Category Archives: 50k

Week 6

Week of 4/2/12 – 4/8/12

This is 50k training month 2 week 2

Target HR 154-164 BPM.

Monday – 1 hour run planned. Actual: 6.38 miles, 1:30:01, 14’06″/mi.  Avg HR 161 BPM. Weather: 66°F, Mostly cloudy, Wind: 10 mph.

Tuesday – 1 hour run planned. Actual: 4.31 miles, 1:00:00, 13’54″/mi. Avg HR 157 BPM. Weather: 55°F, Mostly cloudy, Wind: 10 mph.

Wednesday – Rest planned. Rested

Thursday – 1 hour run planned. Actual: 4.44 miles, 1:00:02, 13’31″/mi. Avg HR 157 BPM. Weather: 50°F, Partly cloudy, Wind: 15 mph.

Friday – 30 minute run planned. Rested.
Saturday – 2 hour run planned. Skipped, Easter weekend was busy.
Sunday – Rest planned. Skipped, Easter weekend was busy.

Monday: I basically made this the long run  I didn’t do last weekend. Included some hills on this one. Thoughts about Micah True.

Week 5

Week of 3/26/12 – 4/1/12

This is 50k training month 2.

Monday – Rest
Tuesday – 1 hour run. 4.41 miles, 1:01:51, 14’01″/mi. Target HR 154-164 BPM. Avg HR 160 BPM. 57°F, Overcast, Wind: 18 mph.
Wednesday – 1 hour run. Rested.
Thursday – Rest. 6 miles, 1:23:34, 13’55″/mi. Target HR 154-164 BPM. Avg HR 159 BPM. 59°F, Overcast, Wind: 5 mph, 72% humidity.

Friday – 1 hour run. Work forced a rest day.
Saturday – 1½ hour run. Not felling it, took a rest day.
Sunday – Rest

Wed: Neck pain. Probably bad posture on Tues run.

Thur: Still some neck and upper shoulder pain. Focused on posture this run. Felt so-so. I can blame it on the humidity or an empty stomach, but whatever. Got it done and pleased.

Got the news this evening that Caballo is missing. I know it’s dumb, but in mysterious way I wonder if feeling a bit off during my running today was a vibe that something ain’t right in the running universe because Micah is missing. I pray he’s safe and found.

Not feeling too hot all weekend. Think allergies are kicking in.

Week 4

Week 3/19/12 – 3/25/12

Monday – Rest. 5.03 miles, 1:10:01, 13’54″/mi. Target HR 154-164 BPM. Avg HR 158 BPM. 54°F, Mostly cloudy, Wind: 6 mph.

Tuesday – 30 minute run. Forced rest.

Wednesday – 45 minute run. 3.2 miles, 00:45:32, 14’13″/mi. Avg HR 154 BPM. 63°F.

Thursday – 30 minute run. 5.11 miles, 01:16:18, 14’56″/mi. Avg HR 147 BPM. 50°F. Mostly cloudy, Wind: 14 mph.

Friday – Rest
Saturday – 1 hour 15 minutes. Rested.
Sunday – Rest

Week 3

Week 3/12/12 – 3/18/12

Monday – Rest.
Tuesday – 1 hour run. Forced rest.
Wednesday – 1 hour run. 4.56 miles, 1:10:56, 15’15″/mi. Target HR BPM 135-145. Avg HR 147 BPM. 57°F, Light Rain, Wind: 13 mph.

Thursday – 1 hour run. Forced rest.

Friday – 1 hour run. 4.52 miles, 00:56:53, 12’34″/mi. New MAF range: 154-164. Stayed in range for 3.5 miles. Went anaerobic last mile. 57°F, Light Rain, Wind: 12mph.

Saturday – 1 hour 50 minutes. Forced rest.
Sunday – Rest.

Son got sick the weekend before this weekend and it cause a planned hour run on Monday to be a rest day. Basically swapping rest days.

Lost a Tues workout day this week. Will have to try to try to make it up with some intensity in other runs this week.

Wed’s target HR BPM 135-145 as my MAF range, but now thinking I can use 154-164.

Week 2

Week 3/5/12 – 3/11/12

Monday – 1½ hour run. 6.01 miles, 1:30:24, 15’02″/mi. Target HR 155 bpm. Final mile cadence of 90 bpm using metronome app.

Tuesday – 1 hour run. 4.01 miles, 1:00:01, 14’56″/mi. 54°F. Scattered Clouds. Windy: 22 mph. Had to run under tree covers to avoid the cold. Avg HR 145bpm.

Wednesday – 1 hour run. 4.13 miles, 1:00:01, 14’32″/mi. 57°F. Sunny Clear. Wind: 4 mph. Avg HR 149bpm.

Thursday – Rest

Friday – 1:40 hour run. 6.32 miles, 1:40:01, 15’49″/mi. 66°F. Sunny Clear. Wind: 6 mph. Avg HR 141bpm.

Saturday – Rest. 2.17, 00:46:22, 21’16″/mi. Baby jogger outing to the park.

Sunday – Rest

Week 1

Week 2/27/12 – 3/4/12

This first week I learned to use the heart rate monitor, find and practice getting to my Maffetone HR of 145bpm.

Monday – 3 miles, 29:33, 9’48″/mi. Functional Threshold Rate test with my first heart rate monitor. 1st mile easy, 2nd mile moderate, 3rd mile hard. Peaked at 198bpm.

Tuesday – Rest

Wednesday – 1 hour run. 4.84 miles, 1:04:16, 13’17″/mi. Tried to maintain close to 169bpm through the run.

Thursday – Rest

Friday – 1 hour run. 4.12 miles, 1:00:02, 14’33″/mi. Targeted HR 155-160 bpm.

Saturday – Rest
Sunday – Rest

Ru’s 50k Plan

Ru’s 50k Plan
————-
Month 1
————-
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

————-
Month 2
————-
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

————-
Month 3
————-
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

————————–
Month 4 TAPER & 50K
————————–

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