Date: Tue, 28 May 1996 10:25:10 -0600
From: ajm7@midway.uchicago.edu (andymac)
Subject: Re: Training advice for first 50-miler

Well I just ran my first 50 miler 10 days ago, but here's my .02 worth
anyway:

I built up my long runs every 10 days -2 weeks, 2 miles at a time, then
2.5-3 when I got over 20 miles. Due to an unexpected injury my longest
real run was ~26 (but that was running with no breaks). I think this
sort of plan is pretty good, though.

1. The biggest difference I noticed in running an ultra is the amount
of walking you do. When most people train for a marathon they want to
run the whole way if possible. No one (well no one as slow as me, at
least) runs a whole 50 miler the first time. I don't know for sure but
I'd guess I walked close to half of my 50 and I finished okay. So one
thing I'd definitely recommend is to practice walking as part of your
long runs.  It is a lot easier to run 30 miles either walking the
uphills or walking 1 minute every six or whatever than to just run it
straight.

2. Practice running slow. I still don't feel comfortable running below
maybe 9:30 pace, but late in a 50 miler it is important to be able to
shuffle along.

3. Practice walking fast. There's a tendency to just slowly walk during
breaks. I like to try and keep up a good pace. In preparing for my 50 I
even practiced walking fast on a motorized treamill. I got to where I
could walk at sub 12 minute/mile pace. Of course thats on a treadmill,
but still it got my legs used to long, quick strides. I noticed during
the race that I was passing a lot of people on the uphills because I
could walk faster than they could.

4. Practice trail running if you are doing a trail race. I didn't, I
wish I had.

5. Worry about your feet. I had never had blister problems with long
road runs, but really tore up my feet on the trail (also see #4). Next
time I'll try NuSkin or Second Skin or whatever and also change shoes
and socks during the race

6. Practice eating and drinking and carrying water. Very important.

7. Just keep moving. Depending on the cutoff, you don't have to move
very fast to finish a 50 miler.  At Ice Age, the required pace was just
under 15 minutes/mile. You could hike that fast, although it might be
hard to keep it up for 8 hours. But you don't have to run most of it or
run too fast to finish; the key is to just keep going.

Best of luck

Andy
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Andy MacGinnitie
ajm7@midway.uchicago.edu

"No Brain, No Pain"
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