Sole Runners What to do Now and Ultra/Born to Run (5/18) Training Plan
Published: Mon, 03/25/13
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Sole Runners - You have officially ended the Fall/Winter Training. What do you do now?
Saturdays - Mentor Bill and some other Sole Runners are meeting at 7 AM at Marina Vista Park for an hour and half run to keep those legs ready for the Spring/Summer Training Program. You still have to run and cross-train during the week. That's up to you.
It is also a good time to explore other activities that you enjoy like cycling, yoga, swimming, hiking, strength training and spend a little extra time mixing it up a bit. Of course you can run, but spending little time mixing up your training can make you stronger and alleviate burnout.
Some Sole Runners have races coming up. You can go back to your training schedule and start from the week that you have left before your race. Just count backwards.
Other things to think about is keeping your long runs 2 hours and 45 minutes or a little shorter but going long two days in a row. I will be suggesting that for the Sole Runners training for Born to Run Ultras.
Winter Celebration and Sole Runners Spring/Summer Kick-off is this Wednesday, March 27, 6:30 PM at Runner's High in Belmont Shores. Remember, the Sole Runners Pre-Season starts, Saturday April 20, with the Official starting date is Saturday, May 11.
Wednesday, March 27, is also the day to register for the Marine Corps Marathon at 9 AM PDT. It usually sells out in 2 -3 hours.
Below is more information for people training for Born to Run Ultras
 Sole Runners doing Born to Run (or interested in maybe trying an ultra),
Since we are in between seasons many of you want to know how to train for the Born to Run.
If you're doing the 10 miler, we look forward to partying with you.
If you're doing the 100K (Brian and Stacey) or the 100 miler (Hector) you have your own specialized training schedule.
If
you're doing the 50k, here are some basic guidelines. Course
information and the training schedule at at the bottom of this e-mail.
Before we talk about the schedule let's talk about this race. Ultra Marathons are more CHALLENGES than RACES. I'm not racing it. I am going out and enjoying a long day on beautiful trails with cool people and lots of friends. I don't care if I do it in 6 hours or 8 hours.
From what I understand the course crosses a center point every 10 miles, although it's not a "standard" figure 8, as you see from the course info at the bottom of this e-mail. That means there is an Aid Station at least every 10 miles and from what I've heard, I think they are spread out every 5 miles (which is about normal for an ultra).
As for your training, after this week (LA runners, spend this week recovering), each week you should be running the same amount of hours you think it will take you to complete the race on race day. That means most weeks will be 30+ mile weeks and a couple of 40+ mile weeks.
One ultra training concept that we have used with the Sole Runners is going long on both Saturday and Sunday. You will be running 4 - 5 days a week and still need to find time for yoga and your other cross training. Some cross training can be substituted for running but only and hour here and there. Not all your hours.
I am building in a 2 week taper instead of the customary 3 weeks, but if you feel you need extra recovery time you can take 3 weeks.
You
goal during this training period is to take the base you have developed
over the winter training season and as add on to it. You don't have to
do the back to back long runs every weekends but you should do some of
them. They make a difference.
Here's an Example Weekly Schedule:
Monday: REST or Yoga or Easy Cross Training
Tuesday: ! hour 30 minute run
Wednesday: Cross Train
Thursday: 1 hour Tempo Run
Friday: REST Day or Yoga
Saturday: 2:00 - 2:45 Long Run
Sunday: 2:00 - 2:45 Long Run
If
you're doing Born to Run, we will be offering visors with the custom
Sole Runners logo at the top of this e-mail. If you'd like one, they're
$20. Send an e-mail to LeAnn at [email protected]. We will put our order in early in April.
If you've got questions about your personal training, give me a call at 818-414-9181 and we can discuss.
Train Focused,
Coach Steve
 Steve Mackel
Sole Runners Head Coach
BORN TO RUN COURSE INFORMATION  BORN TO RUN 50k TRAINING SCHEDULE
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