That’s my approach to training for this 50K. More miles at a relaxed pace…no muss, no fuss. Physically, it has been smooth sailing. Mentally, it takes some getting used to.
Hawk, perfecting the art of laid back
I figure out my training for the upcoming week on Sunday, so my plan is created on a week-by-week basis. This allows me to adjust if my legs are feeling especially tired and work my runs around whatever I have going on that week.
The 3 most important things I’m focusing on for 50K training…
Pace
Mentally, this is what I struggle with the most. Compared to my last few training cycles I feel as if someone flipped the switch entirely pace-wise. To put it into perspective for all you numbers people like me, last summer I ran a 22-miler at 8:30 pace and my 17-miler last weekend was done at 9:39 pace. One minute and 10 seconds slower per mile! I have the best intentions at the beginning of a run but find it hard to remain slow once I zone out and autopilot kicks in.
I know I should probably go even slower – no faster than 10:00 pace – but it’s a work in progress. The more I slow down, the more beneficial it will be for me come race day.
Back-to-back long runs
I’m doing a long run on Saturday followed by (at least) a 10-miler on Sunday. My weekend mornings are almost consumed with running, which is OK in my book.
Saturday’s LR is done on the same hilly route I use for marathon training. Sunday’s LR is done on trails.
Volume
I hope to max out hopefully in the 60s for mileage. This will all depend on how my body adapts though. Doing no harsh speed work definitely helps, as this was the reason I never went over 55 miles per week during marathon training.
Here’s what my training looked like last week.
MON: 5 miles, Garmin-free
TUE: 8 miles, 9:22 pace
WED: rest
THU: 5 miles, Garmin-free
FRI: barre rest, I just couldn’t get out of bed!
SAT: 17 miles, 9:39 pace
SUN: 10 miles, 9:42 pace
I see plenty of this in my future, just much slower 
And, no, I don’t miss track workouts one bit! Slow and steady wins the race this summer.
Oh fun, another ultra in the making! I’ve just signed up for a 50 miler and my official training starts in a couple of weeks. I’m excited about the different training style and curious about the back-to-back weekend long runs. I too worry, though, about keeping it slower to ensure I finish this thing!!!
Keep up the good work!
I love that your 50K training is basically the same as my 50 mile training. 🙂
Slow runs are so much more fun. I love finishing and not feeling like death.
This looks great!!! You’re finally speaking my language (number-wise…pace, not mileage!) – wish I still lived in Philly and we could run together!
I am surprised you have a desire to run fast in this heat. All I want to do is curl up on my bed with the air conditioner on full blast!!!
ooh, back to back long runs! That sounds both challenging and fun. I’m trying to be more laid back in my training this summer just in terms of how I think about it and trying to be less of a control freak. Hawk has the right idea, for sure!
Sounds like you’ve got the right strategy for tackling this ultra. I think being a bit more laid back should help keep this a fun experience instead of turning it into something intimidating.
Think the back to back long runs is a good idea. And think an ultra sounds right up your alley!
i’m so glad you’re enjoying your running and your training. track workouts are hard! i’ll bet you’re enjoying a break from them. i’ve been doing all my runs garmin-free lately and it’s amazing.
I keep reading your Ultra-related posts to my husband who is also hoping to run his first ultra this fall! 🙂 Hey, do you listen to UltraRunnerPodcast.com ? their interviews are awesome and have a ton of information about training and logistics involved with Ultras.
I am so all about the slow runs right now, building up mileage. Ultra training rocks. I’ve ran every day so far this week (that’s not going to keep happening, this week was a fluke) but they’ve all been relaxed, often Garmin-less, and fun, so I feel great!
A great approach to training for an Ultra! I look forward to following your progress!