cloy26 wrote:
So I have 3 seasons of short course tri behind me. I'm young and really wanted to focus on a run block this season in lieu of tri-training... I have this weird desire to take a peak into the long stuff... the really long stuff (from my never having raced even a 13.1 perspective.)
Am I punching way above my weight class in thinking about a 50 miler? I was never a runner in school. I averaged 35mpw for the past year, but have hit 45 a few weeks. Any beginner tips from the ST are greatly appreciated.
My biggest advice: don't idealize ultra running.
Unlike cycling, where you can keep turning the pedals no matter what, the body can totally shut down in an ultra. Ultras quickly disillusion the undertrained.
Also, running an ultra won't necessarily make you faster, if that is the purpose of your run block. All that being said, if you are set on it, apply these principles in training:
1. Emphasize the long run. Get comfortable at 2-3 hours every single weekend, then leading up to race day, do 4 key long runs/weekends, all on similar terrain as your planned race. I'd envision a 22 miler, a 20 mile/10 mile weekend, a 20 mile/15 mile weekend, and a 50K race or training run.
2. Do a mid-week workout. Even though you're racing long, staying sharp will make you fast across all distances. Aim for simple fartlek-style runs like 6 x 3 min, 10 x 1 min, 8 x 2 min, preferably with ups and downs.
3. Train the downs. Uphills are mostly a product of body weight and fitness, but downs involve lots of pounding. In your long runs and mid-week runs, don't noodle downhill all the time. Be sure to let your body flow and learn to make downhills your strength.
4. Run consistently. Just like in shorter distances, run 5-7 times per week. Frequency trumps volume as long as you can get in the key long runs.
Hope this helps!
------
David Roche
Some Work, All Play podcast:
https://podcasts.apple.com/...ll-play/id1521532868 Coaching:
https://swaprunning.com/