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Post Ironman transition to 50K prep

trigirl1203trigirl1203
in General Training Discussions

Now a few weeks out from Lake Placid, I'm doing what every Type A triathlete does-Looking up what is next for me.  I already know that IMWI is on my calendar for 2013, so I have plenty of time to relax, do something else, and relax again, before that training begins in January. 

So I decided to go for my first Ultra-a 50K.  I've decided to do this because I'm helping a good friend train for her first marathon by doing her long runs with her and running the marathon with her-and based off my research, a 26 mile run is a plus to do when preparing for a 50K-so I thought this would be great timing for that.  She runs roughly 90 sec/mile slower than my long run pace, so I thought that may be great help for pacing for the 50K.

Now my questions-

First off, does this seem feasible coming off of Ironman training?  Placid was 2 weeks ago, so I began building (slowly) into some 1, 2, 3 mi runs and today hit a slow 5 just fine. I was hoping to build up and jump into her long runs with her within the next week or so (remember, FAR SLOWER than I'm used to running).  Her marathon is Sept 23, and the 50K is Oct 27th.  I have been running a minimum of a mile or 2 everyday since January 1st, on top of my Ironman training, so I'm not too nervous about adding the mileage on again. 

Second, what is recommended for nutrition during these long runs?  I've run several Ironman marathons-but only 1 straight up marathon, so I don't really know how many calories to aim for. 

I am not doing this 50K for time-just to finish.  Any advice on training, nutrition, or general feedback would be appreciated.  Thanks!

Comments

  • cgres123cgres123
    Sounds like fun , go for it something I'd like to do one as well. I just registered for a fuel plan with core diet after my test I get a chance to talk with them folks I'll ask about doing an ultra. Or , you could email them and ask.

    Training as far as I know you should have walk breaks in the mix like a 5 min on 1 off. Run the hills going up walk them coming down i.e., on trails...
  • Coach PatrickCoach Patrick
    I would plan on consistency in your runs through August, vs volume, and then in Sept you can put up some longer efforts by shuffling the runs about to put the miles into longer efforts. So you could be running 6 days for 8-10 a day by the end of August (yes, ambitious) but no runs longer than 10....then you shuffle to 4 runs with two of them in the 15 to 18 mile range, etc...

    Nutrition will be an experiement....I'd imagine you'll want a diversity of carbs over the day. I'd plan on 250/hour as a start and see how you can ratchet it up comfortably....
  • Beth_SBeth_S
    As long as you want to run and think this is fun, you will be totally good to go!

    Hm. What are you doing for nutrition now?
  • Sue ChapmanSue Chapman
    Check out Relentless Forward Progress for great info and training schedules for Ultras. I'm using the plan to train for my first 50k in Sept (north face endurance madison - actually Kettle Moraine) and 50 miler at the Fall 50 in Door County.
  • trigirl1203trigirl1203
    Thanks everyone-

    David-Thank you-any additional advice with nutrition would be amazing image

    Coach P-Are you saying by the end of August work up to 8-10 miles 6x a week without a long run? My proposed plan was shorter and start with an18 miler next week...then slowly build. Whats the longest you would suggest going when training for a 50K? I was thinking 26?

    Beth-Thanks, I need a challenge right now image My nutrition is a crap shoot right now. I bombed my nutrition at IMLP, so Im figuring out where I should start!

    Sue-Thanks for that advice! Ill check it out! Good luck with your races image
  • ezellrhezellrh
    Lauren, enjoy the build, get off the roads and onto the trails, and totally enjoy the day once you get there. x2 on Relentless Forward Progress. An added bonus is to get a good friend to pace you the last couple of legs. They don't have to be fast, just someone that can keep your mind off the miles once you start to go to a dark place. Just make sure they understand the correct linkup point (my last pacer got the link-up point wrong and his 10 mile easy run turned into a 20 miler which he wasn't quite ready for).
  • Beth_SBeth_S

     Lauren -- if you want to experiment, I've been have good results with real food -- little potatoes, tiny sandwiches, etc and Skratch Labs drink mix. 

  • dotcatlindotcatlin
    Good luck, Lauren! Can't wait to hear about it. An ultra is definitely on my bucket list, but not for a few years-
  • Deb LivernoisDeb Livernois
    Lauren you are amazing! I def want to do the VT 50 k some day so I can't wait to hear how yours goes. One thing I have heard is that they periodically weigh you during such a race to see if you are ok to continue. I am thinking some sweat tests after the longer runs might be helpful in determining cals and nutrition. I've been doing this and it has helped me get a better idea of what I need. Just an idea and go get it, girl!
  • trigirl1203trigirl1203
    Well-As my runs have been going very well, I've been flirting with the idea of going for the 50 mile Ultra instead of the 50K. The race I am registering for has both options. This week I successfully completed an 18 mile run Wednesday, followed by 10 miles Thursday and felt great. Today I have minimal soreness as well. I've been looking at a variety of different plans and the 50 mile plans don't seem too far off of what I was planning on doing for the 50K. Any reason I should NOT do this? As I stated above, I am running a full marathon on Sept 23rd as prep for this with a good friend for her first marathon-significantly slower than my typical paces. Im thinking to add a 10 mile run the day after the marathon as my peak week then have 4 or so weeks to taper down. Any advice for this????

    Or should I just do the 50K and chill?
  • Sue ChapmanSue Chapman
    Hey Lauren - Go for it! Just based on the plan from Relentless Forward Progress, if you can get a few weekend runs of sat/sun runs of 24 & 10 that would really set you up nicely! But, this is only my 2cents from trying to prep as well - not from experience ... yet.
  • trigirl1203trigirl1203
    Sue-I just ordered the book off amazon...I've been doing some research online and found a wide variety of plans for a 50 miler...some that range from what you are describing to others that discuss 35 mi runs in training! I'm looking forward to getting the book....I hate not having a concrete plan that I am following. I'm so nervous about not running enough in training...but at the same time, want to stay away from injury!
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