JFK 50 Miler - I don't know what I'm doing

Training Advice/Discussion Ultramarathon

8 years ago 07/04/2015 5:13pm EDT

I need a little training advice.

My background:

Average runner or below (for here)

16:50 5k PR

2:40 Marathon PR

I've run a 50k but all I did was back off Marathon pace a little and brought it in so I have no idea what I'm doing for this.

I'm a strength runner but I don't fair too well on technical trails. The first 15 miles are going to be tough for me but the rest of the course looks like my kind of race.

I currently am running around 70-90 miles per week.

I'm 43 and starting to feel my age as I get a little slower. I don't have the thrill anymore with the Marathon and don't feel that I'll PR at the distance anymore. So, I'm looking for a new challenge.

I've heard that some runners will double up on the weekends with two really long runs but I don't know much more than that?

8 years ago 07/07/2015 11:30am EDT

re: jfk50virgin

Don't push the first 15 miles, because you need to save your legs and energy for the canal. You can destroy your quads on the descent to the C&O canal if you aren't used to running that steep of a downhill or you can fall and end your race. At the start, make sure you run the 1200' climb comfortably. If you go into the canal portion too tired, it will just be miserable.

There isn't really a reason to do long back to back runs for a 50 miler. I'd do a long run on Saturday, then do 10-12 mile intervals or fartlek on Sunday with tired legs. Try and find rolling hills to mimic the last 8 miles of the race. Then, a mid-week long run in the 15-17 mile range, and a day where you run some longer hills, if you can. You're probably fine to stay in the 70-90 mile range a week. Most elites run the canal a minute per mile or more slower than their marathon PR. I think the year Max King broke the record, he ran the canal in the 6:20-6:30/mi range.

8 years ago 07/07/2015 2:43pm EDT

re: Rewara

Rewara wrote:
Don't push the first 15 miles, because you need to save your legs and energy for the canal. You can destroy your quads on the descent to the C&O canal if you aren't used to running that steep of a downhill or you can fall and end your race. At the start, make sure you run the 1200' climb comfortably. If you go into the canal portion too tired, it will just be miserable.
There isn't really a reason to do long back to back runs for a 50 miler. I'd do a long run on Saturday, then do 10-12 mile intervals or fartlek on Sunday with tired legs. Try and find rolling hills to mimic the last 8 miles of the race. Then, a mid-week long run in the 15-17 mile range, and a day where you run some longer hills, if you can. You're probably fine to stay in the 70-90 mile range a week. Most elites run the canal a minute per mile or more slower than their marathon PR. I think the year Max King broke the record, he ran the canal in the 6:20-6:30/mi range.

Can you be a little more specific? I'm curious what you mean by "long run," and what percentage of MP are you doing the 10-12 mile intervals?

8 years ago 07/07/2015 3:40pm EDT

re: jfk50virgin

This year will be my 8th JFK - I'd happy to answer any questions you might have about it.

As far as back-to-back long days go, I know some who will do something in the mid-upper 20s one day and then follow that with a day into the mid teens (rough total in the 39-42 mile range), but I having tried that a couple of times have mixed feelings about that high a volume for a 2-day total. Between early Sept and late Oct, I will usually do 3 weekends with a 22-24 miler on Saturday and then get up Sunday morning and do another 9-12, but nothing more than that. There are plenty who do JFK that simply go through a fall marathon build-up and then race a marathon in late October/early November (Marine Corps, NY) as their JFK prep. But I agree with Rewara - if you are in the 70-90 mile range weekly, you'll be fine.

One thing about the course that someone doing it for the first time definitely needs to know - be ready for the "wall" just after you come off the towpath. After 26+ flat miles, it's a pretty intense shock to the system.

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JFK 50 Miler - I don't know what I'm doing

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