Need 50 mile training advice

[Spirit Unleashed]

Hi,

I ran one 50K on a trail. I can run 50K easily on roads. On long runs, I take Gu. In October is a 50 miler on a gravel road.

What do I need to do to train for 50 miles?

[Size5]

I guess my questions are about your training to date:

1) What is your current fitness? When were the 50kms?
2) What did you do for your 50kms?
3) Is your question about nutrition or training or both?
4) Is the road flat or hilly?

S5

[Spirit Unleashed]

1) What is your current fitness? When were the 50kms? I did a 50K trail last year, but I can run 50K on dirt roads now, takes less than 6 hours.

2) What did you do for your 50kms? On a trail, it took me 8:38, but that doesn't apply to a road race.

3) Is your question about nutrition or training or both? My question is about training.

4) Is the road flat or hilly? The road wil be mostly flat with a few hills.

Since I wrote my question, someone told me to do long runs two days in a row, and practice eating (not just Gu).

[rune163]

Hi,

I ran one 50K on a trail. I can run 50K easily on roads. On long runs, I take Gu. In October is a 50 miler on a gravel road.

What do I need to do to train for 50 miles?

sounds like you'll be at heartland!? perhaps the first meet and greet in kansas?

[Albertatraildog]

A 50-miler is definitely a step up from 50km, but with consistent training and a sensible race plan you will probably do great.
You can certainly get by with eating nothing but gels, but late in the race you might appreciate some real foods. The race course probably offers something at the aid stations, but to be safe, use drop bags if the course allows it.
To be successful in a 50miler you will have to balance your electrolytes, calories and hydration. Use your training runs to learn what works best for you. Count on using an endurance specific drink (Cytomax, Accellerade, E-Load, etc) rather than just water. Depending on the temperatures and your sweat rate, you may want to consider sodium replacement tablets (Succeed Caps).
You can certainly go self supporting, but don't underestimate the encouragement and assistance you can get from having a crew there to support you. If you use a crew make sure they know what you'll want in advance at each transition. (Also be sure to thank them!)
The focus of your training should be your weekly long run, best done on terrain similar to the race course. Back to back long runs can be tough, especially for beginners, but go for it if you can handle the stress. But don't forget the importance of recovery. Its better to arrive at the race a little undertrained and healthy than it is to get injured during training.
You are going to be on your feet a long time during the race. Include lots of walking on your long runs to get used to time on your feet.
And most importantly, have fun!!
ATD

[Size5]

I agree with ATD.......

Back to back runs are kind of the foundation of an ultra. Pace isn't too important compared to "time on feet". Have you set up your training program yet? If you have, you could post it here for feedback. I'm also happy to share my previous program with you if you'd like (pm me). The other thing is to try and train as much as you can on the same terrain.

It sounds like you are physically ready (sure you need more training but you've done a decent 50km race).

Good Luck!

[Spirit Unleashed]

sounds like you'll be at heartland!? perhaps the first meet and greet in kansas?

Yes..thats my idea. I still have alot to think about and prepare for before I sign up. I think I can...just need to check a few more things.

You can certainly go self supporting, but don't underestimate the encouragement and assistance you can get from having a crew there to support you.

I'd love a crew, but I don't have one. I will just collapse on the ground after the race because I won't even have someone to drive my sorry a** home! ATD, thanks for your other advice too.

Dang it is hot outside!!!!

[rune163]

sounds like you'll be at heartland!? perhaps the first meet and greet in kansas?

Yes..thats my idea. I still have alot to think about and prepare for before I sign up. I think I can...just need to check a few more things.

You can certainly go self supporting, but don't underestimate the encouragement and assistance you can get from having a crew there to support you.

I'd love a crew, but I don't have one. I will just collapse on the ground after the race because I won't even have someone to drive my sorry a** home! ATD, thanks for your other advice too.

Dang it is hot outside!!!!

send your entry in ASAP! i think they are almost sold out! some great advice given on training tips already!

[Gear Boy]

Back to back runs are kind of the foundation of an ultra. Pace isn't too important compared to "time on feet".

Having basically gone from "I am not a runner" to "I finished a 50-mile ultramarathon" in two years, I couldn't agree more with this statement. My first goal in an ultra is to finish, so I have consistently concentrated my efforts on long and back-to-back runs. It's served me well thus far.

Stuart

[Spirit Unleashed]

send your entry in ASAP! i think they are almost sold out! some great advice given on training tips already!

well...I just called one of the race directors and found out that it is closed. I'd have to enter in June to get a spot.

So...it looks like the 9/11 race will be the longest I go in this year, but I'll keep looking for a non-trail 50 miler.

After my trail 50K I realized that unless you train on trails, you're lucky to get that far!

[Spirit Unleashed]

I just sent an entry into the Blue Springs 50 mile on October 26.

Thanks for your training advice.