I am currently training for DWD (Dances With Dirt) a local ultra with a huge team following. (http://www.danceswithdirt.com/)
In addition to the team race, which seems to sell out faster than an IM race, it is a 50k or 50 mile ultra. Bad thing is that they let the 50 milers bail at 50k if they want. According to what i read they just move you to the 50 k standings and move on? Too Tempting.
Here is my question, did 3 hours yesterday, felt good but slow (10 min miles). I project an 11 hour finish for me in the 50 mile. I am 34 days out and doing this on too little training. Can I finish the 50 mile? or should I enter the 50k, should I enter the 50 mile an not worry if I bail at 50k? (I have a problem with the last option.)
Basically I am capable of running 3 hours right now, and could run 3 hours 2 days in a row. With no recovery. My plan is “run lots” with 4 hours next week as a long run, 5 hours the following, and a 6 hour, then no running for 3-5 days prerace with a short easy run day before. Doable?
This is strictly “for what it’s worth”… my own personal experiences.
In 1995, I did my first 50 miler in Punxsy, PA, a pretty tough trail ultra. I was in good half-ironman shape (4:40 at Muncie) and had done one marathon up to that point (3:07 the previous Fall).
A buddy of mine and I jumped in almost on a whim (on our half-Ironman fitness) and finished in under 8:10. It got to a point where it hurt pretty bad, but then didn’t get any worse. It actually seemed easier than a road marathon, in a way, becasue there wasn’t that pressure of “what’s my split; what’s my pace.” It was just amazingly simple: put one foot in front of the other.
That one day was invaluable for furture races in terms of what I learned about myself mentally, and in terms of race day nutrition. I would never trade that experience.
I don’t think you need a six hour running day in training, but if you can do a six or seven hour TRAINING day (i.e., combine several runs and bike rides totalling that time) you should be good to go! Do it at least three weeks out from race day.
An ideal day would be 1 hour run; 2 hour bike; 2 hour run; 1 hour bike; 1 hour run. You will learn how to run on tired legs without absolutely trashing them; you will get used to eating between workouts and then going back out (similar to aid stations in a long ultra); your cardio system will take it up a notch as it adapts to that workout; and you will learn to deal mentally and emptionall with some ups and downs.
Let me know if you have any more specific questions.
From all we have talked about in the past with you and ultra’s, the answer is Yes. I’d do the 6 hour 3 weeks out no closer. I’m guessing that you are going to run and walk for the ultra? Most likely you’d be able to go for about 24 hours or more of this with the training your doing.