In December I completed the Northface Challenge (50k + a little extra) in 6:59. I was pretty much toast after that challenging course with an elevation gain of 6,606. I decided to run the Rodeo Beach 50k two weeks later (elevation gain of 5980). I was afraid that I would struggle since I was so worn out from my last race, but I ended up PR'ing at 6:11.
I ran 35 mile weeks more or less for two weeks and then the second week in January I ran 68 miles with over 9,000 feet of elevation gain. Definitely an all time weekly high for me. Yesterday while running 23 miles, I never felt as good as I did on a run. Towards the end I was running 8-9 minute miles and some smaller hills. I could have gone on easily if I had the time.
Having consistent 2-2.5 hr running days seems to be the key. My plan is to eventually increase intensity and include hill training. Also I will do some two-a-days. Of course I need to listen to my body to prevent burnout and over training.
I have found that the body will adapt to a rigorous training schedule and that with good nutrition, stretching, massage, and trigger point therapy, you can be renewed by the next morning. My typical training diet is a large bowl of granola cereal with almond milk and a large cup of coffee. Then after the run I eat a granola bar, apple, orange, and banana. I then eat some cookies or donuts at work (OK scratch the good nutrition comment). Then I eat a large lunch (800 - 1000 calories) then I eat a moderate dinner followed by a 16 oz glass of fresh vegetable juice (carrot, celery, apple and greens). I also take 2,000 mg of Vitamin C, Omega 3 pills, and Glutamine. So I guess that's 2,500 to 3,000 calories. Currently I am stable at 158lbs with 8 percent body fat. I sleep around 9:30.
3 more weeks until the Steep Ravine trail run. I wish they had an elevation profile so I could make a prediction on my finish time but I am aiming for 5:50...but I might surprise myself. Then again...running from Sea level to Pan Toll 3 times wont be easy so we will see...
