50 mile ultra

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I actually did my 1st 50 miler this past November at the JFK50 in your neck of the woods (Hagerstown, MD). Things actually went fairly well and I have a detailed race report posted here if you'd like a read.

Obviously I could write a novel on what 'words of wisdom' there are, but a couple bullets:

1. Training: Essentially I stuck with a marathon type training schedule with the primary exception being higher mileage on my long runs. In most marathon training programs the peak long run will be in the 20-23 mile vicinity and in my lead up to JFK I did 2x25 miles, 1x30 and 1x35 (I believe that is accurate although I'd have to double-check my log). My lead-in to JFK also included the NYC Marathon 13 days before the 50, but with such a large volume of base, this really didn't hurt me and I actually finished NY w/ a 2:49 PR (NYC Marathon Race Report). I would also strongly suggest keeping the majority of your running on the trails if at all possible. Probably 90% of my long runs were on XC courses which: A. Prepared me for the rugged terrain of JFK and B. Reduced the likelihood of injury

2. Nutrition: I don't know what ultra you're planning on but running a 50 has a much more comprehensive nutritional component than a marathon....similar to making the leap from Oly >> HIM >> IM. Just like you would with any other race, make sure you are well dialed in to this before the event. As your event is in August (mine was in Nov), heat will play a much bigger factor so be sure to take that into consideration.

3. Course: Something I neglected to do enough of before JFK was run on terrain similar to what was going to be on course. I knew the 1st 20 miles were through the Appalachian Trail, but I did not prepare myself for the exact terrain as I didn't know how hard it would be. It was HARD XC running, rocks, boulders, super steep uphills/downhills. I came through the 1st 20 miles unscathed, but many athletes had twisted ankles which they would have to deal with for the next 30 miles. Had I been more prepared to actually 'race' this section (avg'd 9+ min/miles for the 1st 20 miles and 8+/- for the final 30), I think I would have lost less time to the front runners and maybe moved up a few places. In hindsight maybe it was good b/c it forced me to run slow...but that's another story :o)

Anyway, the camaraderie at the 50 was awesome and the training I know helped me tremendously at the marathon distance as it condensed what 26.2 miles feels like.

Good luck and don't hesitate to drop me a line if you have any questions.

Brian Shea
Owner/CEO
www.PersonalBestNutrition.com

Jeep & Brian, thanks for the advice. I suppose I'll learn quite a bit on the journey. Cheers.

I've done two 50 milers in my past...you've got some good advice here already!

1. As mentioned, nutrition is key. Practice eating and running what you'll eat on race day. (I did ultras several years ago, and they've gotten more common and high tech, but my favorite foods are pb&j, a little coke after many hours, and potato chips. You have to train your digestive system to work on the run, because even if you're really fast, you're going to need some protein as well as carbs and electrolytes with your hydration.

2. You may want to take the time to do a shoe/sock change. You can stave off a lot of foot problems, and honestly nothing feels quite so good as a new pair of shoes and socks after 30 miles or so....mmmm....more than makes up for the time it takes to do it.

3. Since you probably won't train a 50 mile run, try back to back longish runs to get legs used to running tired.

4. Take the time to talk to the other runners - ultra folks are the most friendly and fun group I've had the pleasure to hang out with!

HAVE FUN! I am so jealous....it's going to be a long time before I can run that far again...

AB

Edited by annabananamc 2006-01-16 7:16 PM

No experience yet but I have the JFK50 on my schedule for 2006.