How do I train for a 50 mile run?

First, Stacey updated "our" blog with photos from a recent camping trip outside of Steamboat. We hoped to summit Mt. Zirkel, but it turned out we were too early in the year (despite snow packs at just 2% of normal levels). Go here: staceyandevanmacfarlane.blogspot.com

Next, this past weekend I went up to Kenosha Pass for some higher altitude mountain biking. Turns out this trail was a bit beyond my current skill-level. The trail was full of roots and rocks. After biting it pretty bad earlier in the week -- my arms and abdomen are just now becoming scab-free -- I wasn't taking any chances on descents or treacherous turns. Despite my slow going, I got in a descent work out, enhancing my handling skills on rough stuff, and reinforced my belief that riding 10,000 feet isn't too bad. My ability to climb quickly will hopefully make up for my otherwise tentative riding.

Even the parking lots is pretty (typical cloudy Colorado day):

That path guides me down into the right side of the valley and then up into those mountains:

Unfortunately, most of the trail was much tougher than this:

Moving on to the topic of this post, "How do I train for a 50 mile run?", I find myself second guessing the balance I've struck between consistent training and doing longs runs that come at all close to the event's actual demands. I've done a 3.5 hour long run each of the past few weeks, and lately I've been getting in around 4,000 feet of climbing but covering not even 20 miles. I'm tired toward the end of these runs, but I could do more if needed. Given that I'll be running 9-10 hours to cover nearly 50 miles with 7,000+ feet of elevation gain during the run, I wonder if my long runs are adequate. I contemplate attempting a 5 hour run and shooting for 30 mountainous miles. That'd take me close to 2/3 of the event, bolstering my confidence.

But, what would that run cost? I don't want to injure myself, and I don't want to be unable to get in another training bout for several days. Right now, I need a day off after my long run, and I usually have to take the following day very easy, too. Adding 1.5 hours onto already strenuous run may detract too much from bike training that I also need.

At this point, I've settled on this compromise: I'll do the training that sounds fun. If I feel the urge to run 5 hours, I will. If not, I won't. While this may not be ideal for my time during the Silver King, at least I'm having fun during the preparation. I guess this year will be an experiment, and perhaps next year I'll take a stab at training to race instead of merely completing the event(s).

5 hours is tempting with these views (this one being near the top of Belcher hill following a nearly 5 mile, 2,000 foot climb to kick the run off):

Easy going:

I turned a switch back and almost ran smack into this guy. We were just 5 feet apart staring at each other for a moment before he bolted.

Check out the Garmin file here: http://connect.garmin.com/activity/188167224 You may notice regular HR and pace drops. These are the 1 minute walk breaks I take every 5 minutes. My body is not ready a 50 mile continuous run, at least not yet. I'm planning to complete the event in the same fashion -- 5 minutes running, 1 minute walking.
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 So far I'm digging the new album Heaven by The Walkmen:

Racing Again!

First off, Stacey created a blog to serve as a scrap book for hikes, trips, and other things we do that I don't post. See that here: staceyandevanmacfarlane.blogspot.com

Now on with the theme for this post: I signed up for the Silver Rush 50 mountain bike race and -- the very next day and on the same course -- the Silver Rush 50 run. Together, these races are known as the Silver King. I selected this race for two main reasons. I want to continue riding and running, so I wanted a race that required both. Also, the more time I can spend in the mountains, the better. The Silver King fits both these requirements. (The downside is that I need to learn how to handle a mountain bike.)

I signed up just about 10 days ago, so I've only got about 7 weeks to train. My plan is to fit one long run (starting at a bit over 3 hours and building to 4 or 4.5 hours) in each week, to mountain bike as much as possible, and to run as much as my recovery allows. So far I'm happy with how things are going. Probably the component I'm missing the most right now is a weekly long ride.

Today I actually made it up to Leadville to test ride part of the course. It went well, mainly because the first half of the course is not the least bit technical. See my ride here: http://connect.garmin.com/activity/184172143

A very steep climb starts the race:

Not much to look at:

The first half of the course is mostly easy riding...

...although the route climbs fairly high. It took me up in between those two peaks, then up a short climb to the road at the upper left of the next picture.

Mining remnants are plentiful in this area:

Yawn:

A very smooth descent. I yelloed "WEEEEE!" all the way down:

But then I had to climb back up that descent:

I'll have to make it back to Leadville to ride the rest of the course in early July, if not earlier.

Guanella Pass

Yesterday Stacey and I drove over to Idaho Springs, and then rode over to Georgetown. From Georgetown, we climbed a few miles up Guanella Pass and then turned back. The climb has a great start composed of several tight switch backs that climb up a steep wall at the edge of town. In the first photo, you  can see the pass as the dip in the mountains near the center of the photo. The switch back are barely visible to the right of the pass. In the second photo, I've climbed 4 or 5 switch backs and am looking back at town.



Stacey hasn't been riding much (nor have I, really), so we didn't go too long. After logging some more miles, though, we'll be back to climb up to the pass's summit. The climb starts at 8,500 feet, and tops out just below 12,000, at least per Wikipedia.

Otherwise, I've started running fast again after a winter of slow running. I'm squeezing some 6:15-6:30 miles into long runs, and doing a few 6 minute miles on shorter runs. Going fast feels good and not uncomfortable. Maybe I'll race in a few weeks.

Also, although I'm not yet 30, Stacey got me an early birthday present: a mountain bike frame and a few components. I'll build it up over the coming weeks, and then try not to kill myself riding it. I'm excited, though.

Apex Trail Run

I hoped to get in a long ride today, but after taking care of errands all morning I decided a run would be a better use of my time. I went over to Apex in Golden for the first time. I'll be heading back often, as it's only a 20 minute drive and has some tough trails. May be a good weekday mountain bike destination...at least once I get a mountain bike. My run was 1:37 and I only managed ten and a quarter miles, despite lots of time in the 150-160 bpm zone. Yeah, switchbacks!

Rocky Mountain National Park

My parents visited Colorado this week, so we made a quick trip up to Rocky Mountain National Park for a pair of hikes. Friday we managed about 9 miles, taking in Cub Lake and a frozen Fern Falls. Today we took an 11 mile stroll to the top of the 10,000 foot Deer Ridge. Stacey and I will definitely be returning once the weather improves to summit Longs Peak. Photo dump:

Elk filled meadows.

Cub Lake

The view of RMNP from the top of Deer Ridge.

Estes Park from Deer Ridge.

Spring! Finally!

Today I drove over to Idaho Springs with the intent of riding to Georgetown then hopefully up Guanella Pass. About a quarter mile after I started my ride in Idaho Springs, however, I saw a sign that read, "Scenic Route to Central City - 9 Miles," in front of a steep single lane road heading north from the edge of Idaho Springs. The sign sold me, and I turned to head uphill. Within a half mile, the road turned to dirt. For the next 9 miles, I saw just one car. Later I learned (from the video below) that locals call the road "Oh My God" road, presumably for its treacherousness in the winter. While I stayed on the route to Central City, there were a few off shoot roads that I'll have to go back to explore. Photos:

Don't worry, I told myself, that guard rail will protect me if my bike slips.

A few switchbacks.

A convenient bathroom break.

Central City.

I found this video surprisingly engaging, but I'm likely alone:

Some poorly-bearded guy's video footage of the climb:

13.8 miles today, feeling like garbage. HR was high, speed was low, legs were tired, but my knee held out fine.

Another long run tomorrow, but at a HR of just 145 bpm or so.

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How much for a 3,200 square foot Victorian home dating from 1910 in Detroit, you ask?


Try $7,900.  That's about how much my last tri-bike cost.
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Today's song, by M83: