I've decided the next race for me (and I'm still retired, mind you) will be the Voyageur 50 Mile. It's one of those races I feel I could do well and it bothers me that I haven't; I mean, it's half on roads - I can run roads! I told John Storkamp that I'll be volunteering this year at Afton, so I won't have racing a 50K just before the 50 Mile as an excuse.
The 50 Mile takes 8-11 hours, which for me is an average heart rate of 140-145. I can either try to maintain an even heart rate, or run 5-8 hours at HR=131-134, then 2 hours @ 160 and a final hour at 169. I'm going to try to train VERY specifically for it. The workouts become:
1) 30-35 miles on trails in 5-8 hours, intentionally slow.
2) Two hour fast steady continuous run
3) one hour hard run, probably with speedwork
4) 2 1/2 hours on hills, at HR=140-145
Thursday: 1st hill run
I went to the Brickyards and did 12 miles in 2:22, heart rate averaging 146. That's 15 times up the hill (0.4 miles long, 240 feet elevation). The first mile was in 9:32 (HR=143), hard enough that the left shin and right hamstring ached - so I'm not exactly recovered. By the 10th mile, I had slowed to 11:36 (HR=146). Then it got hard, even on the downhills, and mile 12 was 13:52 (HR=156). So I can only manage 2 hours the way I want to run more than 8 at this point.
Next up: Saturday I'll be doing two loops (31 miles) at Afton. We'll see if I can manage to not run the hills hard.
Big change in life today
4 days ago