General Discussion Triathlon Talk » Long run for a 50k? Need advice! Rss Feed  
Moderators: k9car363, alicefoeller Reply
2012-06-20 8:38 PM

User image

Extreme Veteran
429
10010010010025
Subject: Long run for a 50k? Need advice!
My main question is what should my longest run be in training for a 50k? I have done three full marathons over the past two years, so I do have some experience with that distance. I just signed up for my first 50k today and I'm trying to cobble together some sort of training plan. I have looked at a few different plans and the longest runs vary from 22 miles to 26. I was sick last week so I didn't run very much, but I think overall I have a pretty good running base. My training logs are up to date. My longest run recently was 9 miles but I did set a 10 minute pr in May in a half marathon. The race is October 13 so I have quite a while to build up mileage. Any tips would be appreciated!


2012-06-20 11:45 PM
in reply to: #4272593

User image

Plano, Tx
Subject: RE: Long run for a 50k? Need advice!

brynn - 2012-06-20 8:38 PM My main question is what should my longest run be in training for a 50k? I have done three full marathons over the past two years, so I do have some experience with that distance. I just signed up for my first 50k today and I'm trying to cobble together some sort of training plan. I have looked at a few different plans and the longest runs vary from 22 miles to 26. I was sick last week so I didn't run very much, but I think overall I have a pretty good running base. My training logs are up to date. My longest run recently was 9 miles but I did set a 10 minute pr in May in a half marathon. The race is October 13 so I have quite a while to build up mileage. Any tips would be appreciated!

Great question brynn! I really differs for everyone. You're going to have a lot of people tell you, that you absolutely have to run at least 25+ miles, then you'll have someone else tell you, that you don't want to run more than 20 miles. 

I've run 30+ ultras and marathons and have found that if you have a descent base, you can easily get away with finishing an ultra with a long run of 20-22 miles. There's really no reason to run much more than 22 miles in training. 

Something else you'll want to look at is your weekly mileage, as well as any long back to back runs. I'd highly encourage maybe running 20 miles one day, then following it up with 10-14 the next as your final long runs. Remember, in ultras, time on your feet is often times more important than distance covered. 

Best of luck!! Remember to really work hard on dialing in your nutrition. The longer you go, the more amplified any problems are that you've had in the past. 

2012-06-21 4:02 PM
in reply to: #4272593

User image

Regular
69
2525
Tallahassee
Subject: RE: Long run for a 50k? Need advice!
I agree with the post above regarding 20-22 miles. What I think is equally important is spending time on the same type of course as your race. If it's on technical and/or hilly trails then you really need to spend time running them. Your pace will more than likely be significantly slower than your marathons and that translates to more time on your feet. A lot of ultra runners will train by hours instead of miles. You also need to get used to consuming food during your runs along with whatever sports drink the race will have on the course. Good luck!
2012-06-22 7:36 PM
in reply to: #4272593

User image

Veteran
671
5001002525
Harrison, Oh
Subject: RE: Long run for a 50k? Need advice!

Thanks for posting this brynn!

I plan to do my first 50K this year, too (Oct 25th).  Some good info in the replies!

Good luck to you

2012-06-23 1:43 PM
in reply to: #4272593

User image

Extreme Veteran
429
10010010010025
Subject: RE: Long run for a 50k? Need advice!
Thanks guys! I used a Hal Higdon marathon plan and made a few changes, and came up with a training plan. Does anybody have any thoughts? Also the course is going to be pretty flat, mostly on a crushed limestone trail. So i don't have the crazy hills and all that nonsense to contend with. Here is a link to the race: http://www.markettomarketrelay.com/50k/#details





(Ultra plan.PNG)



Attachments
----------------
Ultra plan.PNG (27KB - 41 downloads)
2012-06-23 6:48 PM
in reply to: #4272593

User image

Veteran
468
1001001001002525
STATESBORO, GA
Subject: RE: Long run for a 50k? Need advice!
how if any have you guys incorporated long bike rides to break up the running for those of us who may be ADD or more bike inclined.   I am not saying skip the long run each week but substituting a long bike the day after the long run from time to time.  I am in for my first 50k this feb.  I did the goofy challenge in Disney last jan and was ready to get out of the running rut after.  Worked out well as I had a IM race in may. 


2012-06-24 9:19 AM
in reply to: #4276750

Regular
94
252525
Seattle
Subject: RE: Long run for a 50k? Need advice!

Brynn

Your plan is very similar to the one that I use except that I would try to make your Sunday runs at least 10 miles from week 5 or so onward. I think it is important to get used to running on tired legs.

2012-06-25 4:36 AM
in reply to: #4277008

User image

Extreme Veteran
877
500100100100252525
Pa
Subject: RE: Long run for a 50k? Need advice!

kstater39 - 2012-06-23 7:48 PM how if any have you guys incorporated long bike rides to break up the running for those of us who may be ADD or more bike inclined.   I am not saying skip the long run each week but substituting a long bike the day after the long run from time to time.  I am in for my first 50k this feb.  I did the goofy challenge in Disney last jan and was ready to get out of the running rut after.  Worked out well as I had a IM race in may. 

Since I've been training for Ultras, I still almost always bike fairly long on Sundays, which is the day after my long runs.  I'm ramping up my run training right now and still try to get 2 bike rides in per week, one being 50+ miles.  I find that it's helpful and loosens up my legs.

2012-06-25 11:03 AM
in reply to: #4278278

User image

Champion
5312
5000100100100
Calgary
Subject: RE: Long run for a 50k? Need advice!
carrie1 - 2012-06-25 3:36 AM

kstater39 - 2012-06-23 7:48 PM how if any have you guys incorporated long bike rides to break up the running for those of us who may be ADD or more bike inclined.   I am not saying skip the long run each week but substituting a long bike the day after the long run from time to time.  I am in for my first 50k this feb.  I did the goofy challenge in Disney last jan and was ready to get out of the running rut after.  Worked out well as I had a IM race in may. 

Since I've been training for Ultras, I still almost always bike fairly long on Sundays, which is the day after my long runs.  I'm ramping up my run training right now and still try to get 2 bike rides in per week, one being 50+ miles.  I find that it's helpful and loosens up my legs.



I think you can bike tons while running. You won't be able to run as much and you won't reach your potential but you are probably a lot less likely to die from boredom or worse, get injured.

I figure elites run 14 hours or so a week, maybe a bit less. one hour of running = two hours of biking. So, I can run 14 hours a week and bike 0 or run 10 hours a week and bike 8.
2012-07-01 9:12 PM
in reply to: #4272593

User image

New user
29
25
Subject: RE: Long run for a 50k? Need advice!
Great info here. I have also done a few marathons and will be doing the market to market as my first ultra. Looking forward to any other advice.
2012-07-09 11:48 AM
in reply to: #4272593

User image

Extreme Veteran
1222
1000100100
Tallahassee, Florida
Subject: RE: Long run for a 50k? Need advice!

I have only done one ultra and it was 3 months after a diasterous marathon.  I was trying to recover from the marathon and train for my 8 hour run.  I looked at what I wanted to do (hopefully 50K but mainly keep moving thru the 8 hours) so I focused on time on feet.  I kept a loose goal of 22 miles as my max training mileage and back-to-back longs but my main goal was at least 5 hours on my feet.  I also really focused on practicing running after walking (for me that was always the hardest thing - to begin running after walking).  I would run for a while, force myself to walk for a while, and then begin running again.  Also, really practice nutrition and be prepared for race day to vary from practice.

As for my ultra, I was on pace for 4 hours and then I seemed to lose it.  I walked and beat myself up internally for 80 minutes.  I didn't even think I would get marathon distance; I was that low.  But then at hour 5:20, a song came on and I vowed to run thru it.  I continued on for multiple songs.  I then broke the cardinal rule and decided that I really needed chips and salsa - something that I hadn't trained with because really, can anybody carry that on a training run?  But I trusted my feelings and ate 3 chips and salsa.  I never stopped running after that and continued thru the entire 8 hours to get 36 miles.  I'm mentioning this because prepping physically is important but mental prep is just as imporant.  You will probably go thru a low during the 50K but it is important to push past it.

Best of luck all of you on Oct ultras!  Try to enjoy it.



2012-07-09 4:48 PM
in reply to: #4272593

User image

Alpharetta, Georgia
Bronze member
Subject: RE: Long run for a 50k? Need advice!

I've only done one 50K but my planned long runs were as follows:

16 weeks out:12 miles
15 weeks out:13 miles
14 weeks out: 15 miles
13 weeks out: 17 miles
12 weeks out:20 miles
11 weeks out: Just 2 mile runs... total rest week.
10 weeks out:20 miles
9 weeks out:13 miles
8 weeks out:18 miles
7 weeks out:20 miles
6 weeks out:15 miles Saturday/10 miles Sunday
5 weeks out:22 miles
4 weeks out:15 miles Saturday/12 miles Sunday
3 weeks out:24 miles
2 weeks out:20 miles Saturday/10 miles Sunday
1 week out:10 miles

RACE DAY:31 miles

I thought the double/double long run weekends were awesome (well maybe not at the time ) - my coach is big on those so as you can see I had three of them. Good stuff.



Edited by lisac957 2012-07-09 4:49 PM
2012-07-10 3:20 AM
in reply to: #4302282

User image

Extreme Veteran
877
500100100100252525
Pa
Subject: RE: Long run for a 50k? Need advice!

I think the back-to-back runs are very helpful. I try and throw them in every couple of weeks. 

As someone mentioned, preparing for those mental lows is pretty important (to me).  A nice back-to-back would help with that.  Running tired wasn't easy for me at first.  I also did a couple 4 hour runs on the TM - lots of mental battles with myself with those.  I usually hit one mental low in a 50k and 2 in a 50 miler. We'll see how many I have in my 100 lol. 

 

New Thread
General Discussion Triathlon Talk » Long run for a 50k? Need advice! Rss Feed