Training Runs For Headlands 100

[dennislauritzen]

I just finished a very slow Miwok 100 km, but I had a good time. My run was 15 hours 35 minutes. I am wondering how that time might translate into a 100 mile headlands race in August? Any ideas?

I am also thinking of adding Diablo 50 Km in June to my list of training runs along with TRT 50 miler in July. I'm not planning to run either of these two runs hard. Of course, I don't seem to be running anything hard this year. These two races will be my only long runs over 20 to 30 miles until Headlands. I am going to do some back to back long runs in the next two months, but not over 20/25 miles max.

Is this too much, about right, or do I need to get a better training plan?

Thanks,

Dennis

[rustyboy]

I have - proudly - only attempted one 100 mile run thus far, and I understand your uncertainty. I dropped at mile 56 due to an injury, but here is my 2 pennies worth: Back to back long runs were my staple. I never ran more than 50k (4 x) during my training, and I never exceeded 65 mpw. In fact, I held out around 50 mpw on average.

This will vary from runner-to-runner, of course.

I could have run the entire 100 on my training. I'd bet my life on it. BUT - Have a plan, and be prepared to change it. No matter what you have done in training, odds are, something will interrupt that during the actual event. Be open minded.

The whole "it's all mental" mantra? Yeah, it's true. At some point, beyond your comfort zone, SOMETHING will start to nag at you to stop. Unless it's really threatening, remember - it can't get worse. You are your own worst enemy.

Eat before you're hungry, drink before you're thirsty, and walk before you feel like you have to. And smile. You're about to accomplish something amazing.

Best of luck! It sounds like an amazing 100!

[thr3ee]

May 8, 2008 23:09:13 GMT -5 dennislauritzen said:

I just finished a very slow Miwok 100 km, but I had a good time. My run was 15 hours 35 minutes. I am wondering how that time might translate into a 100 mile headlands race in August? Any ideas?

I am also thinking of adding Diablo 50 Km in June to my list of training runs along with TRT 50 miler in July. I'm not planning to run either of these two runs hard. Of course, I don't seem to be running anything hard this year. These two races will be my only long runs over 20 to 30 miles until Headlands. I am going to do some back to back long runs in the next two months, but not over 20/25 miles max.

Is this too much, about right, or do I need to get a better training plan?

Thanks,

Dennis

Well, I should be able to dish a little advice out on this one as it is basically what I did last year when I ran Headlands as my first 100. Basically, in my mind, nothing prepared me as much as Miwok. The big question is how did you feel after you finished (say 10-15 minutes)? If you had to could you have headed back out on the course ready to go through another 38 miles? Answering that question is what cinched my decision to sign up for HH100.

As for the time, I had a really good Miwok last year (unlike this year) and finished in 12:26. My time for Headlands was 26:58, but I also did a couple of bonus miles adding at least 30 minutes. Based on that, I would say a good rule of thumb would be to double your Miwok time and then add a little bit. While that may have you pushing the cutoffs, it shouldn't necessarily discourage you. If you finished Miwok in 15:35 then you obviously know how to motivate yourself to stay ahead of the cutoffs.

My training after Miwok last year was pretty close to what you are doing. I did Mt. Diablo 50K, Angel Island 50K and TRT50. TRT was 3 weeks prior to HH100 and that was just perfect in my mind. I had a bit of a tough time with altitude in the middle, but that just gave me extra time on my feet and forced me to take it easy. I'm not a huge fan of back-to-back long runs and think they are really a personal preference. I have done some, but more often do long/mid weekend runs (20/12, 25/10, etc.). For longer stuff, I generally like to use races as the logistics are just easier and I don't have to sacrifice two full weekend days.

I may either run the Headlands 50 this year and/or volunteer (S&W willing) as I have Cascade Crest 100 two weeks after. If you want to read my race reports from last year they can be found here:

The abbreviated version:
mountain-man-steve.blogspot.com/2007/08/short-story.html

For those with too much time on their hands:
mountain-man-steve.blogspot.com/2007/08/long-of-it.html

[andyb]

I think the TRT races are sold out, so if you are not currently "on the list" you may want to check and possibly look for another long training run/race.

I can't offer any advice on training for a 100, as I have yet to do my first 50 miler.

Good luck, and happy running!

[dennislauritzen]

Thanks for the advice! I'm very glad to here I'm not the only one who has trouble using both weekend days for long runs. My strategy has been to mostly use races as my longest training runs. At the end of Miwok I was already thinking strategy for HH 100. I could have kept running and felt good, but cold. All I had on was my short sleeve running shirt and it was getting cool.

Rustboy, I think I understand the mental thing now up to 62 miles. I will just have to see how it goes after that. Miwok was really a hoot for the last 20 miles because of the company I was with. At Pan Toll I also picked up my daughter as a pacer. She is going to run the last loop with me on HH.

Andy, I got one of the last slots for TRT 50. I was watching it closely and when I heard there were only a few slots left I signed up.

Steve, you have given me the confidence boost I need that my training methods were not too far out of whack.

Thanks all,

Dennis

[dennislauritzen]

Sarah or Wendell, Is Diablo 50 Km getting close to filling?

Dennis