Looking back, looking ahead

I haven't exactly followed my plan 100%, but from the beginning I felt that I'd use it more as a guideline than an exact plan. I've followed the long runs (switching some to fit around races) and more or less followed the weekday runs.  I've averaged 35 mile weeks for the past ten weeks and am getting to the peak of my training.  I'm not sure that I'll actually peak at a 50 mile week.  But a 40+ mile peak sounds good to me.  Honestly, after looking back at my first 50k training, I'm way ahead of the curve.  The last time in my first ten weeks, I only averaged 23 mile weeks!  This would explain why I felt so great running a marathon on Saturday!

So here it is.  I love to look at the numbers.  I know there are zen runners out there, that just run by feel and sun in the sky, but I love my mileage numbers!

Training weeks 1-10:
1: 38.12
2: 35.14
3: 35.44
4: 37.42
5: 34.2
6: 28.28
7: 41.28
8: 28.53
9: 35.86
10: 39.2

Projected for the next six weeks.
Week 11: 4, 4, 6, 14, 5 = 33
Week 12: 7, 5, 4, 20, 14 = 50
Week 13: 7, 5, 7, 24, 5 = 48
Week 14: 7, 5, 7, 16 = 35
Week 15: 5, 7, 5, 10, 5 = 32
Week 16, Race Week! 4, 3, 2, 50k = 40 miles

The Plan. Take 2

And so it begins again!  This week is the official start of my training.  I made this before I left for Florida so last week's mileage here isn't correct, but you get the picture.  I may scale back on this a bit.  It's from the book Relentless Forward Progress. The author suggests if you don't want quite as much mileage you can drop a shorter run, cut back weekday runs, or trade one weekday run with cross training.  I'm very flexible, so I'll just go with the flow.  But I like having a plan to base my training on.  Bring on 50K #2!

Training Plan Analysis

I decided to sit down and take a look at the training plan that I had made myself for the Buffalo Run 50k.  I've compared it to the actual training I did.  There are a few big gaps in projected and actual mileage due to injuries, asthma and inclement weather, but overall, I say I did pretty well following it. 

Now, to take a look at this and figure out how I can make another plan for the Antelope Island 50k in October.  I think I might look at my next "plan" as more of a guide and just set some weekly mileage goals with time specific goals for long runs rather than mileage goals. I feel like I have learned a lot over the past year and don't need such a structured plan to survive my next ultra (I just had to say that!)

16 & 17

How on earth I forgot training week 16 is beyond me. So here we go!


Training Week 16
4.5
5
7.61
17.75
Weekly Total: 34.86

Previous Total: 379.18
Training Grand Total: 414.04


Training Week 17
4.26
walk
2.75
walk
3.25
10
Weekly Total: 20.26

Training Grand Total: 434.3

Next week will include a few short runs and then, of course, the BIG day!  Exactly one week from right now, 12:55pm, I will have been running for nearly five hours.  I will be starting to feel the pain.  I am beyond excited.  I'm getting butterflies in my stomach as I type this!  I'd better get some sleep the next few days because I have a feeling I won't be sleeping much come the end of the week!

Training Week 13

Monday: Rest
Tuesday: 4.71
Wednesday: Rest
Thursday: 6
Friday: 2.64
Saturday: 14.1
Sunday: Rest
Total: 27.45

Previous Grand Total: 282.72
Training Grand Total: 310.17

I'm feeling more and more confidant about the Buffalo Run.  However, if the course is still covered in snow it may take me a lot longer than anticipated.  I do think I can finish, even if there is snow.  My leg seems to be holding together just enough to allow me to train.  I am definitely slower because of it, but I'm still having fun, and that's what it's all about.  I'm still doing my best to stretch and roll as much as possible.  Less than five weeks left until race day!

What Plan?

So, I haven't exactly been following the training plan I made.  But I think that's a good thing because I'm learning to listen to my body and also learning that a "set plan" isn't always doable.  Winter running conditions make it very difficult to run by miles, so running by time has basically taken over.  Perfect example; the race director for the Buffalo Run just posted the following on facebook:

Ok folks, here's an island trail report from yours truly. In a word, unrunnable, every trail. White Rock has been tracked somewhat, but the parking lot isn't plowed, so good luck there. Mountain View had no tracks at all, but I did see 5 horses and some cross country skiers as I was running back north along the road. In the eight years I've been running and volunteering out there I have never seen this much snow. It's 6"-12" deep on the mountain view trail. I did run 17 miles out there today, but it was on the ranch road. It was actually a fairly pleasant run. Very very quiet except for the occasional coyote. Not too much traffic. If we don't get some major melting going on this week, we'll probably end up running the ranch road for the training run next Saturday. Plus there's a 30% chance of snow that day. Feb. is usually the worst month weather-wise for the training runs. This one looks no different. Don't let the road scare you, it's certainly not as bad as running the roads in town. Hope to see a bunch of you out there next Saturday.

Thanks for that Jim.  It's nice to know that this winter really is harsh and I'm not a sissy.  This explains the reason it's taken me ridiculous amounts of time to run distances that weren't up to par.  Also, this totally and completely terrifies me that I will be far under trained for the 50K come March 23rd.  *Deep Breathes* I will continue to train following my plan somewhat and hope that it will be sufficient.

Time for week 12.

Half Way Mark

This week marks the half way point of my 18 week 50k training plan.  I thought I'd give a little half way point update and reflect on what's going on now and how the last nine weeks have gone.  Over all, I'd say I've been happy with my training.  I've certainly felt okay being more flexible with time and distance, running more or less as permitted by time or other factors. Of course, pain has been a factor to skipping some runs.  Realizing that sometimes if things hurt too much a day off doesn't kill my training.  I feel mentally tough enough to do a 50k and having run the race course now, I feel even more confident.  I know what's ahead.

At this very moment I'm having a little pain struggle.  Last night was the second night (recently) that I've been in a lot of pain in the night.  I was sleeping just fine until my four year old began screaming for me at the top of her lungs.  However, once awake, I was hurting. My right hip was screaming at me!  Keep in mind that I have a history of bad hip pain associated with Celiac Disease (CD) and have been having some other CD related problems lately so I'm not sure how much of this pain is running related.  However, I can't help but wonder if any of this is being caused by my increased mileage.  By morning I was feeling fine, which is the part that makes me think it's CD related.  I'm just hoping it won't effect (or is it affect?  I can never remember which one to use!) my training.

I've also decided that Fall races are the way to go.  As much as I enjoy a nice snowy trail run and the beauty of winter, training through winter is hard work.  Not only that, but it really eats into my family time.  In the summer I can get up before sunrise and be back from a long run well before lunch time.  Now that it's 0º and pitch black at 7:00am I just can't get out of the house that early.  Forget the snow and ice covered roads.  So, maybe I'll pick another race in the Fall and then relax next winter.  Sounds good, don't you think?

Half way.  In a long run, that is a miraculous phrase.  Once I hit half way I know I can make it.  I'm on my way to being done!  Here I come 50k!

Training Week 8

Today was a back to back day.  Let's just say that I was sore this morning (had you seen me on the treadmill you would have either laughed, or felt horrible for me.)  I met Meghan at the gym (it was 0º out!) where I did five minutes on the elliptical and then another 35 minutes on the treadmill, mostly walking with some running.  I'm going to count it anyway because hell, that was hard work!  This was my second highest mileage week ever!  And I'm over 200 miles into training for this race!

Week 8
Monday: 2
Tuesday: 10
Wednesday: Cross Train
Thursday: 3
Friday: Rest
Saturday: 18.15
Sunday: 2
Total: 35.15

Previous Total: 168.13
Training Grand Total: 203.28

Training Week 7

This week was all snowy trail runs! Despite missing a short run, I did a lot of long hard runs this week and feel proud of my hard work.  I'm thinking some road runs are in order this week and maybe even a treadmill run!  I have been dealing with a shin splint on my right leg that may have either caused or be because of some calf cramping.  I learned that Epsom salt in a hot bath can kick a cramp like a champ and that Vick's vapor rub is as good as any icy hot I've ever tried.  I also put my new microspikes to use and am loving them!    However strange it may seem, my leg feels much better today.  Week eight looks awfully daunting at the moment with a back to back of 19 and 8 mile runs.  However I'm highly optimistic that it will be a great week.  Hell, if I can run over 16 miles in the snow on a trail, I can run 19 on the road!  Like they say, "Pain You Enjoy."

Week 7
Monday: 3.1
Tuesday: Rest
Wednesday: Rest
Thursday: 7
Friday: Rest
Saturday: 16.12
Sunday: Rest
Total: 26.22

Previous Total: 141.91
Training Grand Total: 168.13

Training Week 6

This week was fantastic!  Running in the warm weather with new terrain and scenery has left me head over heels in love with running again.  It's a good thing too, because it looks like I have some seriously snowy runs ahead of me this week.  I missed one run this week, due to being on vacation and traveling, but I figure three miles isn't going to make or break me in the long run.  It's a good thing I got most of my mileage in though, or I might have gained ten pounds!  My right leg is still a bit stiff, but my father-in-law and husband picked me up a foam roller on Friday so I've been rolling and feeling a lot better. I see a lot of rolling and stretching coming up this week.

Week 6
Monday: Sleep in, eat cookies
Tuesday: 3.01, eat pie
Wednesday: Sleep in, eat cookies & pie
Thursday: 6.01 eat more pie and cookies
Friday: 13.5 eat cake & brownies
Saturday: Sleep in, eat more cake & brownies
Sunday: travel
Total: 22.52 perfect vacation miles

Previous Total: 119.39
Training Grand Total: 141.91

Training Week 5. Not the End of the World.

This week has been up and down, but luckily ended on a good note.  Today was my second back to back.  I met up at Katherine's house and we ran down to the Sandy Rail Trail for a seven miler.  It felt good, but my hamstrings were a bit mad at me.  Seven miles seems over really quickly after running 15! I'm so excited about the shorts I just packed for my runs next week in Florida!  Bring on warm Christmas runs!

Week 5
Monday: 3
Tuesday: 6
Wednesday: Rest
Thursday: Rest
Friday: 15
Saturday: 7
Sunday: Marathon Plane Trip (not my favorite kind of marathon!)
Total: 31

Previous Total: 88.39
Training Grand Total: 119.39

"Training Week 4" or "Five and a Half Nails"

You may or may not know that I lost three toenails after the St. George Marathon last year.  I promptly went to Wasatch Running Center and got fitted for new, larger shoes.  That hasn't seemed to stop my toe ailments, though.  Last month you may have read how a ten, plus, mile run ended in a black toenail.  For a while now I've been suspecting one day I would lose said black toenail.  Well, today was the day.  I am now down to five toenails.  Yes, that is counting all the toenails on both feet.  You've only mentioned the loss of five nails, you might say.  True.  True.  I have no idea how the other one came to it's end.  And technically, I only lost half of that toenail, so I actually have five and a half toenails.  So much for my annual Christmas pedicure.

Toenail loss aside, this week was great.  I'm getting my breath back and have been able to train outdoors all week.

Week 4
Monday: 3
Tuesday: Rest
Wednesday: 6.13
Thursday: Rest
Friday: 3
Saturday: 12.35
Total: 24.48

Previous Total: 63.91
Training Grand Total: 88.39

Training Week 1

Today wraps up my first week of 50k training.  And as Lila would say it was easy peasy lemon squeezy! Today I ran 12 miles.  I ran from my house to Meghan's house, which is two miles away, then we ran just over six miles together.  We ran up through the neighborhood to a nearby trail and ran out and back on that and back to her place.  Then I headed back home taking a new route that I knew would give me a little more mileage.  I came upon a hill that I was not expecting!  I gained 70 feet at a 10-18% grade in a matter of minutes!  Luckily after that it was mostly a gradual downhill the rest of the way home and I made it in great time!  Today was one of those days that was so great you're certain if everyone on earth was a runner there would be world peace.

12 miles

2:07

10:35 min/mile pace

This week's training

3, 3, 5.12, 12

Total mileage: 23.12

Daily Mile

Today marks the official start of my 50k training plan.  Three whole miles and boy was I dragging today after  my long run last night!  But, I had my good buddy Katherine with me and it's a beautiful day out so I enjoyed my run despite the fact that my legs felt more like lead weights than legs.

3 miles
33:42
11:14 min/mile pace

P.S. After a recommendation from my soccer playing son, I popped the (very painful) blood blister under my toenail from yesterday and now my toe feels as good as new!  Thanks Kurtis!

Last Rest

This is is the last weekend before I start my 50K training.  My last chance to rest and relax before eighteen weeks of training.   Winter training will be different.  I like running in the snow, but snow before dawn doesn't sound like the best thing I've ever heard.  I suppose I'll get creative and I might even do some short runs on the treadmill.  I really dislike the treadmill, but I'm terrified of falling on ice so I might give in now and again.  I also need to get in as much trail running as possible.  At least once a month I'll be joining the Buffalo Run crew for training runs.  Mostly I'm looking forward to training and once again testing myself and my limits.  But for now I'll enjoy sitting in my jammies and being a couch potato.

The Plan

This is my 18 week training plan for my 50k.  The truth is, I made it up.  I totally faked it!  I have no idea if it's a good plan, but I'm flexible, so if it's too hard or too easy, I'm open to change.  I'm also open to suggestions. And no, telling me how nuts I am isn't helpful.  I patched this plan together based on three different plans, a lot of online ultramarathon tips and a few words of advice from a friend or two.  Here are the plans I used to make this beauty:
Hal Higdon's Marathon Training Plan- Novice 2 (This is the plan I used for the St. George marathon)
Ultraladies 50K Event Training Plan (Yikes! 20 whole weeks?!)
Santa Clarita Runners: Ultramarathon Training Plan (Double yikes!  Only 12 weeks!?)

I see a lot of early mornings and sore muscles in my near future.  What else could a girl want?  I'll be starting this bad boy on Monday, November 19th.  Wish me luck!