Sage Advice
Last week, I asked members of our ultra running group how they trained for longer distances and whether there were any special tricks:
Debi Golbreski - I just do my long run on Saturday of up to 22 miles and then Sunday do another semi-long run of half of Saturday's distance. Mostly back to back runs and two a days.
Bob Bodkin - Like Debi, I try to do a back to back long runs on Sat and Sun. I try to focus on time on my feet (4-6 hours Sat and 3-4 hours Sun). Distance varies by what I feel like on those days. I do weight workouts on Monday, focusing on core, hips and upper body(these areas take a beating on race day, too). My week day runs are 4 on Tues, 8-10 on Wed, 4-6 on Thursday. Friday's are for drinking beer and resting. My actual mileage runs 50-70 miles per week. I try to run in a few shorter Ultra's leading up to the main event in order to build base, experience, and to experiment with fueling and equipment (and to have fun!).
Good Luck
Here's an article that alternated between interesting, enlightening and terrifying as it tracks a Wall Street trader trying to convert from a flabby ex-athlete to an Ironman finisher. Our hero is signed up for an August 11 event and had by mid-May managed a 1 mile swim, 50 mile bike ride and 12 mile run. I guess he's come far in just a few months (and lost 45 pounds in the process) but I'd be terrified by how far he has to go. I'll leave it to our experienced triathletes to comment on whether Mr. Wall street and his personal trainer have a shot at finishing. http://www.nytimes.com/2012/06/24/nyregion/guy-adami-wall-street-warrior-takes-on-the-ironman-triathlon.html?pagewanted=1&ref=sports
A Related Question
This week for our Ironman and Half-Ironman competitors - What's the most important part of an iron-training plan? How does it differ from training for an ultra (besides having more than one way to cover the mileage)? Do you do all three events on a training day or is it one event per day? Leave your answers in the comment section.
Running Summit
Here's some info about a running summit for distance coaches to be held August 25-26 in Morristown NJ:
Hear legendary coaches and running experts Jack Daniels, Joe Vigil, Peter Thompson and Dr. Bill Pierce speak about training principles, the physiological and mental aspects of running, more effective interval sessions, running less while running faster, and much, much more. Also, Running Summit participants will be given the opportunity to have lunch and/or dinner with the speakers! More details are available at www.runningsummit.com
Club Races
Back to back heavy duty trail runs with challenging courses, good food and great people.
Jul 8: Double Trouble 30K/15K Trail, French Creek State Park, PA
Jul 15: Quadzilla 15K Trail, Schnecksville PA
Jul 19: Third Thirsty Thursday, Reading PA
Aug 12: Half-Wit Half Marathon, Reading PA
Aug 19: Third Thirsty Thursaday, Reading PA
Aug 26: Run Wild at the Zoo 5K/10K, Schnecksville PA
Sep 2: Labor Pain 12 Hr Endurance, Reading PA
Sep 3: Saucon Valley Rail Trail 10K, Center Valley PA
Sep 20: Third Thirsty Thursday, Reading PA
Nov 24: Habitat 5K, Quakertown PA
Nov 25: Dirty Bird 15K Trail, Birdsboro PA
Race Results
Nice marathon run by Rob Gallagher out in Michigan. The results for the Run for the Ages show both the adjusted and gross time after subtracting the time a group started after the fist runners. The results for the Bouncing buns are not listed as participants are reported only by first name and I was not there to visually inspect who might have showed up.
6/24/12
Run for the Ages 10K Trail (187)
Neil Policelli - 1:13:12 (57:12), 23rd
Jerry Rossetti - 1:25:50 (1:09:50), 91st
John Guth - 1:28:32 (1:00:32), 110th
6/23/12
Charlevoix MI Marathon (323)
Rob Gallagher - 3:22:17, 31st, AG3
Sandy Sellers 5K (95)
Kent Prizer - 22:13, 10th, AG2
Warren Taylor - 23:31, 18th, AG3
Rub for Rylie 5K
Bob Bodkin - 23:03, 33rd
Jerry Rossetti - 23:15, 35th
Udon Beidler - 24:59, 44th, AG1
Donna Bzezicki - 26:50, 62nd
Race Calendar (Club Races in Bold)
June
26: Tuesday in the Park 5K, Pottstown PA, www.runreg.com
30: Pocono CXterra Series 8K Trail, Gouldsboro PA, www.wilkesbarreracing.com
30: Run For Africa 5K, Valley Forge PA, www.brynmawrrunningco.com
30: Independence 10K/5K. Medford NJ, www.striderindependenceraces.com
30: Elverson Day 5K/1M, Elverson PA, http://oneruntogether.org/races/
30: Gouldsboro SP 8K, Gouldsboro PA, www.wilkesbareeracing.com
July
3: Swarthmore Lions Independence 8K/2.5M Walk, Swarthmore PA, www.runtheday.com
4: Revolutionary Run 10K/5K, Washington Crossing PA, www.umbarevrun.com
4: Firecracker 4M, Easton PA, www.familyymca.org
4: Celebration 5K, Norristown PA, celebration5k@yahoo.com
7: Firecracker 5M, Reading PA, www.makebreak.com
7: Race Street Run 15K/4M, Jim Thorpe PA, www.racestreetrun.org
7: Run For Sight 5K, Southampton PA, www.pretzelcitysports.com
7: LVRR Kids' Running Series, Multiple Distances, Allentown PA, http://lvrr.org/events/kids-series/
8: Double Trouble 30K/15K Trail, French Creek State Park, PA, www.pretzelcitysports.com
10: Trottin Tims Tuesday Evening 5K, Birdsboro PA, www.pretzelcitysports.com
10: Rustic Rage Off Road Duathlon, Birdsboro PA, www.makebreak.com
11: Moyer 5K, Souderton PA, http://www.emoyer.com
11: LVRR Summer Series 5K, Allentown PA, www.lvrr.org
12: Midsummer Night 5K, Wynnewood PA, www.brynmawrrunningco.com
14: Run Big or Run Home, Doylestown PA, www.pretzelcitysports.com
14: Reigning Fire 5K, Mt. Joy PA, www.pretzelcitysports.com
14-15: PA Spartan Sprint Mud Run, Palmerton PA, www.spartanrace.com
14: Jingle in July, Reading PA, www.pretzelcitysports.com
14: Quiet Vallet Rooster XC 5K, Stroudsburg PA, www.timberhilltiming.com
15: Steelman Open Water 1.5M Swin, Quakertown PA, www.steelmantriathlon.com
15: Quadzilla 15K Trail, Schnecksville PA, www.quadzilla15k.com
15: Jog 'N Hog 4M, Yardley PA, www.jognhog.com
15: Merrell Down & Dirty Mud Run 5K/10K, Philadelphia PA, www.downanddirtymudrun.com
18: Phil's Tavern 5K, Blue Bell PA, www.aarclub.com
19: Third Thirsty Thursday 5K, Reading PA, www.pretzelcitysports.com
21: LVRR Kids' Running Series, Multiple Distances, Allentown PA, http://lvrr.org/events/kids-series/
21: Running of the Bears 5K/1M, Boyertown PA, www.pretzelcitysports.com
21: Chasin for Chalfin 10K Trail, Coatesville PA, www.chasinforchalfin.com
21: Bald Bear Tri, Macungie PA, www.trimaxendurancesports.com
21: Hey I Know You 5K, Macungie PA, www.heyiknowyou.org
21: Dask & Dip 5K/1M, Quakertown PA, www.prideofquakertown.org
22: Dirty Grizzly Off-Road Tri, Macungie PA, www.trimaxendurancesports.com
22: Run For Taylor 5K, Hamburg PA, www.pretzelcitysports.com
22: Sportsfest 5K/2M Kids', Allentown PA, www.runlehighvalley.com
23: Fairway 5K/10K, Exton PA, www.oneruntogether.org
24: Tuesday in the Park 5K, Pottstown PA, www.runreg.com
25: Peddlar's Village 5K, Lahaska PA, www,active.com
28: Run For The Hill Of It 5M, philadelphia PA, www.runforthehillodfit.org
28: Weekend Warrior Trail 4 Person Relay, Shillington PA, www.makebreak.com
28: Meelard Shuffle XC 5K, Elverson PA, www.meelardshuffle.com
28: Summer fun 5K/2.5M Walk/Fun Run Boyertown PA, gtangus@aol.com
28: Whitetail Preserve 4K Summer Biathlon, Bloomsburg PA, barb123@ptd.net
29: Extreme Dutch Country 15M Bike Race, Hamburg PA, www.bluemountainwildlife.com
29: Marsh Creek Raptor Run 5M/10M Trail, Downingtown PA, www.pretzelcitysports.com
August
1 LVRR Summer Series 5K, Allentown PA, www.lvrr.org
4: LVRR Kids' Running Series, Multiple Distances, Allentown PA, http://lvrr.org/events/kids-series/
4: Fox Chase Away Cancer, Jenkintown PA, www.hcmfoundation.org
4: On Your Marc 5K, Eagleville PA, www.lowerprovidence.org
4: Blue Eagle 5K, Nazareth PA, http://nazarethtrackandcrosscountry.com
4: River to Sea 7 Person 92M Relay, Milford NJ to Manesquan NJ, www.oymp.net
5: Grings Mill 10K/5K, Reading PA, www.pagodapacers.com
11: Moon Shine Clothing Optional 5K, Palmerton PA, http://www.nudist5k.com
11: Hero Rush 5K, Albrightsville PA, http://www.herorush.com
11: 7 Miles at 7PM, Allentown PA, www.runlehighvalley.com
12: Half-Wit Trail Half Marathon, Reading PA, www.pretzelcitysports.com
12: Steelman Sprint/Olympic Tri, Quakertown PA, http://www.steelmantriathlon.com
12: Deep creek 5K/1M, Green lane PA, www.pretzelcitysports.com
14: Trottin Tims Tuesday Evening 5K, Birdsboro PA, www.pretzelcitysports.com
15: Splash & Dash 5K, Hatfield PA, www.actsportsmanagement.com
16: Third Thirsty Thursday 5K, Reading PA, www.pretzelcitysports.com
18: Shawnee Mountain Mud Run, Shawnee on the Delaware PA, www.shawneemt.com
18: Palmer 5K/1M Walk, Easton PA, www.palmer5k.com
18: On The Rocks 30K/15K/10K Trail, York PA, www.ontherockstrailrun.webs.org
18: Joe McGinnis Scholarship 5K, Newtown PA, http://bucksaohdiv2.com/
19: Run 4 Sam 4M/10K/2M Walk, Reading PA, run4sam@comcast.com
19: Truskey 5K/10K, Tamaqua PA, truskey@ptd.net
21: Radnor Red 5K Steeplechase, Malvern PA, carlycsmith@gmail.com
21: Tuesday in the Park 5K, Pottstown PA, www.runreg.com
24: Run with the Dolphins, Broomall PA, www.runtheday.com
25: Nescopeck Park 5K/10K Trail, Noscopeck State Park PA, barb123@!ptd.net
25: Methacton warrior 5K/1.6K Fun Rum, Collegeville PA, markrsteinke@msn.com
25: Eagle Hadventurish 5K/7M Adventure Races, bricksville PA, rbradley@dejazzd.com
26: Run Wild at the Zoo 5K/10K, Schnecksville PA, rwww.runwildatlvzoo.com
26: Perk Up Half Marathon, Pennsburg PA, www.perkuphalfmarathon.com
26: Keystone State Tri, Lewisberry PA, www.trimaxendurancesports.com
September
2: Labor Pain 12 Hr Endurance Run, Reading PA, www.pretzelcitysports.com
3: Saucon Valley Rail Trail 10K, Center Valley PA, www.hcmfoundation.org
7: Bird in Hand 5K, Bird in Hand PA, www.bihhalf.com
8: Bird in Hand Half Marathon, Bird in Hand PA, www.bihhalf.com
8: Yes I Can 5K, Reading PA, www.pretzelcitysports.com
8: Mayor's Run For The Clock, Dublin PA, www.dublinborough.com
8: Doggie Dash 2M, Shillington PA, www.makebreak.com
8: Susquehanna Super Hike 28.4M Trail Run/Hike, York PA, www.kta-hike.com
8/9: Hardcore 6.5M Mud Run, State College PA, www.hardcoremuddrun.com
8/9: Tristate Spartan Sprint mud Run, Vernon NJ, www.spartanrace.com
9: Via Marathon/Relay/Half marathon, Allentown PA, www.vianet.org
9: Harrisburg Half Marathon & Relay, harrisburg PA, wwwharrisburgymcaraces.com
11: Trottin' Tim's Tuesday Evening 5K, Birdsboro PA, www.pretzelcitysports.com
15: Race or the Rescue, Pottstown PA, www.active.com/event_detail.cfm?event_id=2024487
16: Philly Half Marathon, Philadelphia PA, www.runrockroll.competitor.com/philadelphia
20: Third Thirsty Thursday, Reading PA, www.pretzelcitysports.com
22: St. Ignatius 5K, Yardley PA, pbm@stignatiousyardley.org
22: Salem Shuffle 5K, Orwigsburg PA, 5k@salemum.com
23: HITS Open/sprint/Olympic/Half-Iron/Iron Tri, Coopersburg NY, http://www.hitstriathlonseries.com/
29: Bruiser Memorial 5K/1M, Allentown PA, www.thebruiser5k.org
29: Celtic Classic 5K/10K, Bethlehem PA, www.morningstarrotary.com
29: Tim Lambert Memorial 5K/10K, Easton PA, www.minsitrails.com/lambert5k
29: NAMI Awareness 5K, Bethlehem PA, www.namipalehighvalley.org
30: Steeplechase Distance Run 25K/5K. hillsborough NJ, www.oymp.net
30: Extreme U Can DU It! Sprint Duathlon, Hamburg PA, www.bluemountainwildliffe.com
30: Michael Wise 5K/0.5M Kids', reading PA, www.pretzelcitysports.com
30: NBTBA 5K/1M, Chalfont PA, www.prestezelcitysports.com
October
6: Lacing Up For Kids 5K/10K, Northampton PA, www.angel34.org
6: Steeple Chase 5K, Media PA, steeplechase5k@gmail.com
6: Douglas Twp. Community Day 5K, Boyertown PA, www.pretzelcitysports.com
6: I Can Run 5K/Family Walk, Collegeville PA, www.actsportsmanagement.com
6: Octoberfest 5K-ish bar Crawl, Bethlehem PA, www.runlehighvally.com
7: Topton Terror 5K/1M, Mertztown PA, www.pretzelcitysports.com
13: CeleGREAT Walks America Marathon, White Haven PA, www.ineedtogooutside.com
13: Women's 5K Classic, Allentown PA, www.womens5kclassic.org
13: Washington Borough 5K, Washington NJ. www.boro5k.com
13: Blueman Tri, Blue Marsh Lake Reading PA, www.trimaxendurancesports.com
13: Hotfoot 8.8M/8.8K, Ft. Washington PA, www.actsportsmanagement.com
13: MVA 5K, Norristown PA, www.active.com
14: Souderton 5 miler, Souderton PA, www.pretzelcitysports.com
19-21: Runners World half Marathon & Festival Half/10K/5K, Bethlehem PA, www.runnersworld.com
20: Towpath Trot 6K/1M, Walnutport PA, janets63@gmail.com
20: Urban Dare 5K Challenge Race, Philadelphia PA, www.urbandare.com
20: Filthy un Mud Run & Little Filthy Kids' Fun Run, Philadelphia PA, www.filthyfunevents.com
21: Octorun 13K, Hatfield PA, www.actsportsmanagement.com
27: Stoudt's Classic 12K, Adamstown PA, www.lrrclub.org
27: Run like Hell 5K, Allentown PA, www.runlehighvalley.com
27: Cemetery Ridge 5K, Palmyra PA, www.gravelhillumc.org
November
3: Victory for Voices 5K/10K, Quakertown PA, www.actsportsmanagementt.com
3: MAG 5K Fall Flash, Wrightsville PA, www.pretzelcitysports.com
3: KMF Race for Ovarian Cancer Half Marathon, Williamsport PA, www.kmfraceforovariancancer.com
4: D&L Marathon/Half Marathon, Easton PA, http://www.active.com/running/northampton-pa/delaware-and-lehigh-heritage-marathon-and-half-marathon-2012
4: Dog Day 5K, Doylestown PA, www.dogday5k.org
10: HTCC 5K, Bethlehem PA, www.hanovercommunitycenter.com
10: Trenton Half Marathon, Trenton NJ, www.trentonhalf.com
11: Media Mud Stain, Media PA, www.trimaxendurancesports.com
11: Sprains & Strains 5K, Wyomissing PA, www.pretzelcitysports.com
17-18: Philadelphia Marathon/Half/8K, Philadelphia PA, www.philadelphiamarathon.com
18: Emmaus Fall Classic 3.5M, Emmaus PA, www.runlehighvalley.com
22: Pumpkin Pie 5K, Nazareth PA, www.nazarethymca.org
22: Run For The Diamonds 9M, Berwick PA, www.runfordiamonds.com
24: Habitat 5K, Quakertown PA, www.quakertownrotary.org
25: Dirty Bird 15K Trail, Birdsboro PA, www.prestzelcitysports.com
Keep me posted on favorite races and your race results.
Bill
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