Question about Mini Ultra training.

hot to trot

I am trying to follow the ultraladies training guide for the June 50km in Portumna.
So far I have not managed to get back to back long runs in yet, apart from a 10/10 last weekend which is not really long runs. I can do 22M and the legs just feel like they have done a 8 mile run with no aches or pains of any kind but I hurt my knee on saturday and yet again I have had to delay the next run by an extra day.

I have 3/4 x 26 mile training runs scheduled before the event and I am wondering if I would be better to just up that to perhaps a 27 or 28 if I can seeing as I have missed so many of the second day runs? Or should I just plug in there and hope that I can string a few together before then? The midweek mileage isnt great due to work , family etc so I am averaging about 38ish miles at the moment.

Not sure how to go about this.

Advice welcome please

Aimman

I'm not an expert on Ultras, as I've only completed on in Connemara this year, but the training for a 50k shouldnt really be much more then training for a marathon, as 50k is just over 5 miles longer then a marathon, so I dont think back to back long runs are really critical for 50k. They'd help, but you should get away without depending on them. If you are getting up to 26M runs in your schedule as you say, that should be enough. If you try to jump to extra long LSRs without building up to them, I'd imagine you may have more risk of an injury.

Hope this helps and good luck in Portumna.

hot to trot

Thanks Aimman.
Funny you should mention about connemara ultra. Was thinking about it today. One step at a time though

Enduro

Agree with Aimman... marathon training should be fine. And don't worry about the odd missed day here and there.

Killerz

+1 on the above posts. I did my first ultra at the weekend (55km trail). While back to back long runs are great if you're comfortable and can fit them in, I wouldn't worry too much if you cant manage it.

hot to trot

Well done Killerz.
ANy advice for novice ultra wannabe? Think minor panic is starting to set in.

Killerz

Thanks HTT. I'm no expert, unlike some of the others on this forum, but i think the distance should not be a problem to you. Like Aimman and Enduro said, I really think that if you follow a good marathon program, you'll be fine, ensuring that you get a few good LSRs in, maybe of 23-24 miles (or a little higher if you're comfortable) at peak.

Another alternative is if you have a goal time for the 50km, maybe try and do a training run or two that is close to that time (but not that distance) - so eg your goal is 5 hours, try a 4 or 4.5 or 5 hour training run at slow pace - will let you know how you might feel out there for that long. That worked for me for marathons - 3-3.5 hour training runs.

I didnt do anything longer than 3.5 hours for my 55k last weekend tho (altho my LSRs were generally back to back - eg 21/23 miles + 13/15 miles the day after). I didnt go that fast in my race - the aim was to finish (altho it was a very technical and challenging trail, and I had wet feet for 52k of it!).

May also be an idea to practice running some 5km laps - get your mind adjusted to it - i understand thats the way the course is structured?

I'll be in a position to give some better advice after my 50 mile ultra at the end of next month - 4 x laps of forest trail!

Best of luck with the training!

hot to trot

Thanks for that. I think I backed off too much on regular marathon training more runs , shorter , faster etc in favour of longer weekend runs. I find it hard to get out consistently too which upsets any progress I seem to make. Havent been out since saturday and will be at least 10pm before I can get out today.
Havent a clue how to work out how long it will take me , so am hoping that marathons at training runs will ge me there.
I think the advice about the laps is really good. Have never ever run laps, ever! So this will be something that I should get used to. Hadnt really thought about that.
Thanks and good luck yourself

Zuppy

While the marathon training plan is/ should be grand IMO, I still like the idea of back to back runs. Not on an ultra plan scale but a five or six miler the day after a long run.

This depends in your fitness level and injury potential but the mental factor of running tired is a huge help on race day