I have decided to run the Western States 100 next year or at least to try. I am hoping to run a 50 mile qualifier in October. I then have to apply and get lucky in the lottery. Assuming all of that works out, the 100 mile race is next June. Getting ready in Florida is tough. One thing that is NOT an issue is heat training. We definitely get that. The issue, besides the obvious distance concern, is hills. The course has 18,000 ft of climb and 22,000 feet of descent through the Sierra Nevada mountains cover old pony express trails. How do you train for that in East Central Florida, which is flatter than a pancake? My only ideas so far are: 1) Uphill running and walking on a treadmill, 2) Half knee bends on 1 leg, 3) Driving over to Clermont to run hills on the weekend. Does anyone know any other tricks to get ready for hills (mountains)?
Did you know that from your results at one distance you can predict your time at another distance? Dr. Jack Daniels developed tables several years ago that convert racing times based on aerobic capacity. For example, they predict that if you can run 7 minutes per mile for a 5K, you can probably run about 7:15 per mile for a 10K. It is all based on complicated formulas he developed in the lab from research with runners. However, you don’t have to do the math. Florida East Coast Runners has the tables posted at the link below. It doesn’t work perfectly for everyone since some people have more slow twitch or fast twitch fibers or are not doing the mileage to hold pace at longer distances, but it is pretty close.
I think the answer is mostly for nothing bad to happen, like running out of water or other logistical problems, but some races really stand out as races you want to run again. What is it that stands out? A fast course, good awards, maybe even good weather or things beyond the control of the race director. If I knew the answer I would bottle it! Any thoughts?
If you haven’t seen the Florida East Coast Runners USA Marathon calendar, you are missing out. It has every marathon in the USA, more than any other site. Check it out at:
I try to build up to about 60 miles per week before a marathon, but somethimes it is hard to do with a full-time job and other responsibilities. How about you? How much is enough?
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