Not Vermont, but I did one once when I was 19 just a few months after my first marathon. I went 3:38 in the marathon and 4:55 in the 50k. I was just doing both to finish mainly. SO my average was a 9:30 mile. I beleive in reality is was closer to 9:00, and I took a good 10 minutes to change shoes and get a bite to east between each lap (3 lap race). The terrain was pretty hilly, it was 30F and wet/muddy and windy, a couple creek crossings. A pretty nice MTB course really. I remember the last 5 miles were a real test of my will to finish.
If it’s muddy/wet, plan on having a 2nd pair of shoes and a couple pairs of socks.
Depending on the terrain and weather, I think you run a little faster than a easy pace. Probably split the difference between your marathon pace and your easy pace.
I don’t think you need a 4 hour traiing run for this distance. A 3 or 3-1/2 hour run should still be plenty. My friend trained for a 50 miler and I think 30 was his longest training run.
I think since it’s your first, just take it easy the 1st half, have fun, enjoy the comradarie and scenery, then maybe race the 2nd half if your feeling good. You training and genetics already determine your “easy pace”. So just running easy, your already racing.
Exactly. And then with about 6 miles left to go, ramp up the speed to use up anything extra you might have left in reserve. Any earlier than that, and you’re asking for problems.
Exactly. And then with about 6 miles left to go, ramp up the speed to use up anything extra you might have left in reserve. Any earlier than that, and you’re asking for problems.
This. Plus what the others said, all great advice.
And have a very specific plan when / if your feet get wet. Change socks? Socks and shoes? Keep going, as it doesn’t affect you?
One of the most common reasons people DNF is that their feet get chewed if they get wet.
My suggestion is to keep the pace conversational. I ran 3:47 two weeks ago, and while the course was a hair faster than Vermont, it required a conscious effort to keep the effort-per-elevation in check. I spent the first 10 miles running alongside a guy I’ve raced with several times before. We gabbed like two old men sitting on a park bench.
You’ll naturally fall into line with a few comparable runners, so don’t be afraid to strike up a conversation. Regarding the pace, a good rule of thumb is that if it’s too hard to talk, it’s too hard to sustain. Another good rule of thumb is if you’re heading uphill and you reach a point when you think you should hike, then you should already be hiking.
Everyones feet get sewaty. Damp from sweat isn’t the same as codl and wet from stepping into the creek that you cleared with a n olympci long jumper on lap 1 but put 1 foot in on lap 2 and 2 feet in on lap 3. I’m not sure if that course has open river crossings.
So basically what I have been doing in training, running a very easy pace and walking each hill as fast as possible, and taking in enough calories per hour?
If you have not run 50K before or if you have not run on trails before, you should take it easy. Better to finish in good shape than DNF.
Most important: DON’T GET LOST. (I think I found the directions for your race and runners for other distances come and go from your route.)
Don’t be afraid to run the hills.
It is only 6 miles longer than a marathon. No need for much food. But be polite and take the food and liquids offered. Thank everyone.
Your pace sounds about right but the 35 mpw is way too low. Glad to see you have increased that. I would think 50-60 mpw would be the minimum you would want to be running.
Good! Now you are into some serious miles.
It sounds like a great event. Most of them are so hilly that you don’t actually get to feel like you are running a good pace. I would imagine you will easily beat your 5 hour goal especially if you have good weather.
Good luck and have a great race!
Edit: I just looked at the website. 5600’ of climbing for the 50K. Ouch!!!
If you have any doubts about running with wet feet, lube and/or tape your feet appropriately.
The most popular trail run here in Aus has 850 runners for the 46 km. At 16 km there is a wide waist-deep river crossing and usually another 3 minor crossings before halfway, depending on recent rainfall. No one changes shoes, and while changing socks is conceivable, I’m yet to hear of anyone doing it.
If you’re unsure of how to pace yourself, just concentrate on getting yourself to 35 km in good shape. If you can then run that last 15 km well, you will pick up plenty of places and time. Ultras are all about who runs well over the final third of the race.
Conversely, it’s the first third where people’s races are often ruined.
You are a faster marathoner(PR 3:16) and I can pull off 6-ish on a consistent basis so this should be a very attainable goal.
10min/mile seems like a reasonable start pace, however I almost always suffer and slowdown considerably during the last 5-8 miles no matter at what pace I start at.
Don’t get trapped at the aid stations. Get what you need and get out. I see a lot of people who spend 15+ minutes total(3 minutes per x 5 aid stations) where you can get what you need in 2 1/2 minutes(30 seconds per x 5 aid stations).
Know your good and bad foods. For me in ultras - flat coke is the best, pb&j is good, bananas are good, gatorade is bad, and everything else is probably a mistake.
Start out SLOWLY!!! Let the 7min/milers go. Let the 8min/milers go. Let the 9min/milers go. Find yourself a middle-age female that looks like she knows what she is doing and pace her until the first aid station. The lack of testosterone is a good thing.
I am training for my first ultra trail race in a few weeks. I am an experienced runner but have never run farther than a marathon. The race is the Vermont 50. I have been told it is not very technical and you can “run” a good part of it. I don’t have any illusions of breaking 5 hours (46 years old) since by looking at past results very few people in my age group have been able to go under 5 hours. However, I am curious as to what kind of pace, or better yet effort level, to shoot for. I have been doing my long runs (longest 4 hours) on trails that are rough and somewhat technical where the footing is not great. I don’t go by pace on those runs, but the one time I tracked my pace running very easy, long run pace, I was averaging around 10:00/mile. I would guess my marathon fitness by race day would be low 3 hour mark, probably around 3:10. I have done multiple 2 and 3 hour runs, some back to back on weekends, and this weekend I am scheduled to run 1:30 on Saturday and 4 hours on Sunday. I have had a few weeks in the last month in the 60 mpw range, before that between 35-45 mpw depending on the week.
Any experienced trail runners who have done the Vermont 50k have advice for me as a first timer? I am not looking to cross this off my bucket list and just be happy finishing under 6 hours.
What’s “a few weeks”? - If its two weeks, I would say your mileage this weekend 1.5 hrs/4hrs is a bit steep. I train all my ahtletesthe same way for a 50K as a marathon, with the long runs being only slightly longer. All the maintenance runs, hill repeats and intervals are identical. Don’t overthink it. Like others have said, WALK WITH PURPOSE. When you get to a moderate hill you want to walk, do 50/50’s. Walk 50 steps, run 50 steps. Repeat until you reach the top of the hill. Everyone has a ratio they can manage. Sometimes on steep stuff I will walk 25, run 25. Play with it and see what works. If you are felling strong, try a run 75 / walk 25. Don’t dilly dally at the aid stations. Get in, get fuel, get out. You will be fine on 60mpw for a 50K. I run 50 Milers on 60mpw with no problem.
