Friday, September 21, 2012

Tentative Training Plan for Umstead 100

I have just over 6 months to go until my Umstead 100 Mile Trail Run on April 6, 2013. That seems a long time away, yet also seems way too soon!  I have serious training to do in the next 6 months.  My longest run in the last few months has been 10 miles. Only need to add 90 miles to that "long run" to complete a full 100 mile race. My goal at Umstead is to break 24 hours for 100 miles. That translates into a 14:24 minute per mile average pace. It's doable. I can't linger at aid stations, or stop long for drop bags, food, drink, clothing changes, etc. Every minute I am not making forward progress means I have to go faster to "get back on track" with my planned pace. I'll adopt some kind of run/walk strategy from the start to the finish. For me, the key will be getting to 75 miles without injury, then staying mentally strong to keep a consistent walk-jog cycle for the last 25 miles.

Here's my tentative training plan:

MON: Walk 3-4 miles (about 14:00 pace)
TUES: Easy 5-7 mile run (trails)
WED: Easy 5-7 mile run (roads)
THUR: Moderate paced 7-10 mile run (trails)
FRI: Walk 3-4 miles (about 14:00 pace)
SAT: Long run/walk (15-20 miles)
SUN: Long run/walk (10-15 miles)

TOTAL: 48-67 miles

Monday and Friday are essentially days off, but I will walk to promote recovery and practice walking.  Ultramarathons, especially 100 milers, have a lot of walking in them. Better practice that walking! At least once/month, I'll substitute an ultramarathon race for the weekend long runs.  Instead of a 20 mile run, I'll do a 50K race. The race will not be an all-out effort, but just a steady "get time on the feet" experiences. I'll need one 50 miler within the next 6 months.  Here are my tentative races:


It's a simple schedule, without much speed work, but it may just get the job done. I suppose "race specific speed training" would be intervals run at 14:24 pace! I do need some "brain training"--that will come with the super long runs and one or two all-night runs (midnight-6am efforts). The training races look nicely spread out and peak with the March 9, 2013 Land Between the Lakes 50 Miler--4 weeks before Umstead 100  miler.

4 comments:

Larry Huffman said...

Looks like a good plan Chris -- especially the walking!

Chris said...

Thanks Larry. The key, as with anyn ultra, will be getting in all the long runs...with a few "ultra" long ones.

Ruairi said...

Good luck. I had my first ultra in June of this year (12 hr x 5k loops) and ran the Evergreen Lake Ultra (31 miles) 2 weeks ago. I am running McNotagain the week after I get back from my home in Ireland.

I am running my first 50 mile in March, Caballo Blanco Ultra. I thought I would make this one special. Best wishes with your running.

-Ruairi

Chris said...

Ruairi,

I'll be at McNotAgain 30 miler too. Hope to cross paths with you. Good luck at Caballo Blanco Ultra. That's a dream race of mine...some day I'll do it!