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Post by lonewolf on Jan 28, 2005 14:52:35 GMT -5
Hi,
I'm looking for some input on my ultra plan. So here it is. Any comments are appreciated.
Background: Former collegiate 31 min 10k runner but am 35 now (36 soon!) and haven't run competitively since college. I always have loved distance and have good natural endurance and a small bone structure for good economy. In college I routinely did 100-110 mile weeks with no joint problems. After many years away from running I am on my way back. I have lost significant weight but still have plenty to go to get back to my "fighting weight". I got into good enough shape to run the DuPont Forest Trail marathon and the Derby 50k in 2003 but was sidelined in 2004 with sick family members and a new baby. In 2005 I am getting serious about ultras.
2005 Plan: First half of year slowly build-up mileage and take off some weight, no races except for two low-key half-marathons. July 2005, run the Grandfather Mountain marathon in Boone, NC. In September run a 30k "speed work" race followed by DuPont Forest again in October. Then the JFK 50 miler in November. Follow-up that with either the Frosty 50k or the FA 50k in January and then go for it at the Silver Commet 100k next February (2006). (Please tell me Silver Comet will be an annual event - you don't get many opportunities in the US to run a fast, flat 100k).
Well thats it. So far the mileage is progressing nicely and the extra weight is melting away. I am following a schedule of :
Mon: Comfortable Distance Run (CDR) Tue: CDR Wed: Long ditance run (1.3 x the distance of a CDR) Thu: CDR Fri: CDR Sat: Extra Long Distance Run (2 to 2.3 x the distance of a CDR) Sun: Let my old body rest and get ready to go again on Monday
So far I like it.
By the way I love the website. I am potentially moving to the Smyrna, Marietta area if a potential job works out. I'll let you know if I'm in the area and maybe I can get in a group long run or something.
- Lone Wolf
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Post by janice on Jan 28, 2005 18:05:42 GMT -5
Sounds like a beautiful plan. Should work well - keep an eye out for injuries along the way. Aches and pains at our advanced age can lead to actual injuries. ;D
We sure hope Silver Comet will become an annual event. So long as we get a good turnout and there are no major complaints or issues, then yes we will continue to have it. thx, Janice
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Post by Cardmaster on Jan 28, 2005 19:26:17 GMT -5
You seem to have a good plan. We are excited you might be moving into the area. We would love to have you join us for a run. Keep in touch and let us know when you are going to be in the area. We have runners of many different abilities in our group. You will fit right in.
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Post by Lone Wolf on Jan 29, 2005 17:13:31 GMT -5
Thanks for the feed back. I'm counting on Silver Comet being around in 2006 so good luck this year. ;D Unfortunately I will not be able to come and watch it this year. Did you get much snow/ice down there? I live in Charlotte currently and it snowed these big huge flakes during my entire run this morning. It was so beautiful. I love running in the snow (but no more than 3 times a year) but driving in it is a different story - yuck.
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Post by Cardmaster on Jan 29, 2005 19:28:03 GMT -5
Nothing but ICE!!!!!!!!! in Atlanta today. We had at least 1/2" on our vehicles. No running today. The trails had this same ice on them. Our dogs couldn't figure out how to go out and walk on the icy grass. Of course we were still out working in the garage. I had 4 layers on. Lone Wolf. keep us up to date on how your plan plays out.
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Post by Lone Wolf on Feb 4, 2005 9:00:45 GMT -5
Here is a more detailed question for you experienced 50 mile to 100k runners.
If I build up to the following:
Mon - 15 miles comfortable Tue - 15 miles comfortable Wed - 20 miles with middle 5-10 miles "fast-tempo" Thur - 15 miles comfortable Fri - 15 miles comfortable Sat - 30 miles comfortable (occasionally stretch to 35) Sun - rest
Running 3 or 4 half marathons to marathons per year as speed work and running one serious Ultra (50m - 100k) every 3 or 4 months (3-4 per year).
and I want to concentrate on racing the 50 mile to 100k distance, at what pace can I expect to be able to maintain for the whole 50m to 100k race.
A) Same pace as my comfortable training pace B) Slower than my comfortable training pace C) Faster than my comfortable traing pace
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Post by Double on Feb 4, 2005 17:36:58 GMT -5
That is an ambitious schedule and if you can get to that level I would put down the letter "C."
I would assume you would only want to get to that level for about two months before coming down and racing.
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Post by Lone Wolf on Feb 28, 2005 8:59:28 GMT -5
Just a quick update. So far so good. I'm up to the following schedule:
Mon: 7 miles Tue: 7 miles Wed: 10 miles (middle 5-6 tempo) Thu: 7 miles Fri: 7 miles Sat: 15 miles Sun: rest
No aches pains or complaints and my pace is improving as I take the extra weight off. I'm moving up the distance a little every 2-3 weeks.
I'll know about the potential move to Atlanta within a month. Say a prayer for me, it would be a nice job!
If anyone is looking ofr a early June marathon, the Sunburst marathon (June 4) is in South Bend, IN and starts at the College Football Hall of Fame and finished at the 50 yd line of Notre Dame stadium. I'm taking the whole family (wife and 3 kids), my son (5) will definately love it.
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Post by greggoodson on Feb 28, 2005 17:17:10 GMT -5
Cool! Wish I had the time to run that distance each day, I am lucky if I can get in 4 days a week of running. Sounds good... keep it up!
Greg
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Post by Lone Wolf on Mar 18, 2005 9:48:15 GMT -5
I was in Atlanta yesterday for the interview stage for the job. Its down to me and 3 others. I'll know at the beginning of April, I think the interviews went well so I'm cautiously hopeful. It amazes me how much bigger Atanta seems than Charlotte. (I have alot of time sitting in traffic on I-285 to think about it as well) Meanwhile the training continues. ;D My current schedule has progressed to the following: Mon: 9 miles Tue: 9 miles Wed: 12 miles (middle 8 up-tempo) Thu: 9 miles Fri: 9 miles Sat: 18-20 miles Sun: Rest So far no problems. My weight is down below 150 lbs and continuing to drop and my training pace is improving right along with it. To this point everything has been better than I planned originally (mileage and weight loss). I'm toying around with the idea of a low-key 50k on May 1st in Charlotte (typically 20-25 starters) on a 5 mile loop trail course in a local park. Have offically signed up for the Charlotte Racefest 1/2 Mar on April 16th and the Sunburst Marathon (South Bend) on June 4th but I'm not a fan of racing alot so if I do run the 50k I'll treat it more as a training run. Thats my update for this month. I'll let you know in April if I'll be an Atlantian(?) or not.
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Post by Lone Wolve on Apr 4, 2005 7:58:28 GMT -5
I was informed this weekend that the position in Atlanta will not be filled at this time so the potential move to Atlanta is off (for now). But I'm not too far up the road in Charlotte and still plan to make it down for a few of GUTS' races including the Silver Comet 100k next February.
My training continues to progress well. I have lost 40 lbs since December 31st (from 188 down to 148) looking to get back into the 130's by my summer marathons. My mileage is now over 70 miles per week and my average training pace is down to 7:30 per mile and progressing.
Last week looked like this:
Mon: 10 miles @ 7:41 Tue: 10 miles @ 7:39 Wed: 12 miles with middle 9 miles up-tempo @ 6:47 Thu: 10 miles @ 7:34 Fri: 10 miles @ 7:33 Sat: 20 miles @ 7:32 Sun: 2 mile recovery jog with family
I hope to continue to slowly progress my mileage and improve my pace over the spring/summer.
I hope to see you at some of the races in the future. Currently I plan to run the following race over the next year:
April 16: 1/2 Marathon in Charlotte June 4: Sunburst Marathon in Indiana July 9: Grandfather Mountain marathon Sept: Salem-Lakes 30k - Winston-Salem, NC Oct: marathon or 50k - undecided Nov: JFK 50 miler Jan: Frosty 50k - Winston-Salem, NC Feb: Silver Comet 100k
I'm easy to spot (5'7.5" bald head with goatee) and would love it when people say "Hello".
Best of wishes to GUTS and all its members.
Mark Hadley aka: Lone Wolf
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Post by janice on Apr 5, 2005 12:38:42 GMT -5
Sorry to hear you won't be moving here soon (there's still hope)
Man, how'd you lose so much weight!! I need some hints
will look for you at the races. I hope to go to Grandfather Mtn. Look for me in my GUTS gear ;D janice
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Post by Lone Wolf on Apr 5, 2005 14:19:03 GMT -5
"how did I loose so much weight?" Well it helped that I started at 188 lbs and with a small bone structure and being 5'7" I have no business being anywhere close to 188 lbs. So I had alot of easy pounds to loose to start with. My wife and I started Jan 1st with a completely new nutrition scheme. We basically used the Dr. Phil food guide as a place to start. We eat all the food groups but concentrate on eating the healthiest foods in each group, the groups in the right proportion to each other we and pay attention to the portions sizes. We basically did away with most all simple sugars and instead focused whole grains and lower fat foods. Now as I have built up my mileage I've had to add to the number of carbohydrate/starch protions to meet my greater caloric intake. I have also started to use some Hammer nutrition products during my long runs and after all my runs (i.e. HEED, Perpetum, Recoverite, e-cap vitamins, etc.). But through this and remaining flexible I have been able to build my mileage and take off the weight without getting worn-down or sick. I lost 8 lbs the first week and now am down to 1-2 pounds per week loss. I figure I'll settle out about at 130 to 135 lbs when I get to my desired 100-110 mile per week level. Which is about right for my height and bone structure (67.5" and small boned or 1.9 to 2.0 pounds per inch.). This is what I was in college when I was doing 100 mile weeks. My wife has had similar success having lost 32 pounds during the same time frame and began running again (up to 3 miles 5 days a week). A typical day more me look like this now: After morning 10 miler: 1 serving of Recoverite Breakfast: Bowl of Raisin Bran, Banana, 2 Turkey bacon, water Morning Snack: Organge and Diet Pepsi Lunch: Turkey Sandwich on whole grain bread, lettuce, tomato and fat free mayo, cup of tomato soup, pear and Diet Pepsi Afternoon Snack: Cup of Dannon lite Strawberry Yougart and a few fat free pretzels, water Dinner: 4-6 oz. of steak, wild rice, peas and carrots, cup of fat free frozen yogurt for dessert Snack: Low fat popcorn and more water. So you can see I'm not starving but keep my metabolism going all day long with some food every few hours. add to that the running and daily set of push-ups and sit-ups and "presto chango" a new body. ;D I can invision the body I should have and am slowly changing body back into that. I'll look for you at Grandfather Mountain.
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Post by Sally on Apr 6, 2005 7:00:23 GMT -5
Yeah, Janice...like you need to lose any weight....you need to eat more!!!!!
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Post by Typo guy on Apr 6, 2005 8:10:17 GMT -5
Evidently the weight loss had affected my spelling, typing and proof reading abilities.
I apologize for the unintelligible portions of my last post.
- Lone Wolf
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