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50 Mile Training

The best training cycle I've ever gone through- I kept track of my daily runs/workouts and how I felt on them. - this is before Strava existed 🤣 So here it goes...

2023 RACES
Scranton Half Marathon: (goal time: 1:35:00) 1:34:35
Dirty German Endurance 25km: (goal time: 2:05:00)
Cayuga 50km: (goal time: 6:30:00)
Pine Creek Challenge 50 Mile: (goal time: 7:15:00)
Steamtown Marathon: (goal time: 3:15:00)
JFK 50 Mile: (goal time: 7:30:00)

March 6th-12th (38.8 miles 1,883ft)

Taper for USATF 50k Championships turned into a recovery week. Hip is slightly inflamed due to back nerve issues so made the call to sit out of the National 50k for this year so I can make it to the next starting line. 

MONDAY: REST DAY
TUESDAY: 7.6 Road Miles: Tempo Bursts. 1.5 WU, 2 min on 1 min off for 5 miles, 1 mile easy. Effort 7-8 (7:43/mile).
WEDNESDAY: REST DAY
THURSDAY: 7 Road Miles: Tempo Bursts. 1.5 WU, 1 min on 1 min off for 4 miles. 1.5 Easy. Effort 7-8(7:40/mile)
FRIDAY: ACTIVE RECOVERY- 45 minutes Cardio (Bike).
SATURDAY: 6.4 Road Miles: Warm Up. 2 Race Miles: St. Patrick's Day 2 Mile. Effort 9 (6:46/mile). 1 Road Mile: Cool Down.
SUNDAY: 15 Road Miles: Tempo Miles at Target 50k Pace. Effort 7-8 (7:38/mile)

📸::Timothy Nowakowski and I after St. Patrick's Day 2 miles with our age group medals::


March 13th-19th (52 miles 2,171ft)

Starting a build up to bring me to a summer 50 mile. Time to start incorporating longer distances and trail runs again soon. My hip is still slightly inflamed so going to ease back into distances- 2 rest days this week due to hip. Also, having dental issues- mouth/teeth pain are the worst- but it's taking my mind off my hip for a bit. 

MONDAY: 10 Road Miles: Moderate Paced Miles. Effort 4-5. (7:57/mile)
TUESDAY: REST DAY
WEDNESDAY: 8 Road Miles: Tempo Workout. 1 WU Mile, 2 min on 1 min off for 6 miles, 1 CD.  Effort 7-8. (7:25/mile)
THURSDAY: 9 Road Miles: Easy Pace with Husband. Effort 2-3 (8:11/mile)
FRIDAY: REST DAY
SATURDAY: 16 paved trail/road miles: Long slow distance- no goal pace. Felt relaxed. Effort 2-3 (8:08/mile)
SUNDAY: 9 Trail Miles: Easy Pace. Felt relaxed and strong. Effort 2-3 (9:40/mile) 951ft vert.
📸::Run Selfie at Lackawanna State Park::


March 20th-26th (55.3 miles 2,706 ft)

Starting to incorporate strength training into my training again. Super light strength days until my body adapts, it's been a very stretch of time that I have gone to the gym more than twice a week. Ran Scranton Half Marathon- goal of 1:35, met goal with 1:34:35 which means my training is on track to where I need to be- 3 minutes faster than half time this time last year at Jim Thorpe Half Marathon. Felt good the first 10 miles and may have took my last maurten gel too soon (mile 5) so I ended struggling the last 3 times- but still kept a decent pace. Body felt like I didn't even run after the race which is a good sign. 

MONDAY: Morning Workout: Strength Train, full body. 20 minutes cardio. /// 11 Road Miles: Long Easy Paced  good effort up 2 climbs. Effort 4-5 (8:14/mile) 988 ft gain.
TUESDAY: Morning Workout: Strength Train, full body. 20 minutes cardio. /// 9 Paved Trail Miles: Easy-ish pace. Effort 4-5 (7:54/mile).
WEDNESDAY: REST DAY for running. Morning Workout: Light leg Workout and 20 minute walk at 5% incline on TM.
THURSDAY: Morning Workout: Strength Train, upper body Cardio, 15 min stationary bike, 15 minutes brisk walk. /// 10 Road/Gravel Trail Miles: Easy 5 miles, 5 miles at (7:40/mile) 50k goal pace. (7:54/mile)
FRIDAY: 5 Road Miles: Easy Pace. Effort 4 (8:08/mile)
SATURDAY: 5 Road Miles: Easy/Slow. Effort 2 (8:33/mile)
SUNDAY: 2.2 Warm Up Miles. Scranton Half Marathon 13.1.((23rd Female, 101 OA, 5th Age Group)) Race Pace. Effort 8-9. Felt decent the first 10 miles then sucking wind to the finish. Met my goal of 1:35 with a 1:34:35 (7:12/mile)

📸::Run Selfie at top of Church St Factoryville::
📸::Race Photo; Scranton Half Marathon, Scranton PA::

March 27th-April 2nd (47.7  miles 3,412ft)

Recovery Week- 3 days of REST, higher mileage next week!!

MONDAY: REST DAY
TUESDAY: Morning Workout; Strength and Cardio: Full Body strength, 15 minutes stairs, 15 minutes brisk walk./// 10 Road Miles: Conversational pace. (8:12/mile)
WEDNESDAY: Morning Workout; Strength and Cardio: Arms, Abs, 15 minutes brisk walk, 15 minutes stationary bike /// 5.6 Trail Miles; easy pace trail run. (10:11/mile) 712 ft
THURSDAY: Morning Workout; Strength and Cardio: Legs and Core, 20 minutes brisk walk. /// REST DAY
FRIDAY: 12 Paved Trail Miles: 2 WU, 10 TEMPO 2 WU, 2 min on (50k race pace;7:20/mile) 2 min off for 10 miles. (7:47/mile)
SATURDAY: REST DAY
SUNDAY: 20 Trail Miles: 2,021 ft gain, (9:29/mile)

April 3rd- 9th (63 miles 3549 ft gain)
Increasing mileage this week- lower effort runs. 0 REST Days. 

MONDAY: Morning Workout: Arms/Abs & Cardio: 15 minutes walk. /// 6 Trail Miles: easy/Slow Active recovery (8:23/mile)
TUESDAY: Morning Workout: Full Body & 15 minutes walk /// 8 Road Miles Easy/Slow low effort. (8:48/mile)
WEDNESDAY: Morning Workout: Legs and Core, 10 minutes walk. /// 5.3 Road Miles: Easy/low effort, hills. (8:47/mile)
THURSDAY:  9 Road Miles: mid-distance hill run. (8:03/mile). /// Evening Workout: Core and Cardio.
FRIDAY: 11 Paved Trail Miles: flat & comfortable run. (7:48/mile)
SATURDAY: 9.6 Road Miles: Easy effort. (8:11/mile) /// 5 Mile Walk.
SUNDAY: 14 Trail Miles: relaxed pace, pushing the climbs. (9:17/mile) 1263ft gain.

📸::Hill Side Park: Abington, PA:



April 10th-16th (55.7 Miles 4238 ft gain)

MONDAY: Morning Workout: Strength and Cardio, Full Body and 15 minutes walk. /// REST DAY
TUESDAY: Morning Workout: Strength Train and Cardio: Legs and Core 15 minutes walk /// 14.3 Road Miles: Long Hilly 6 miles to begin with... 2 hour run to end. (8:21/mile) 748ft first 6 miles. 
WEDNESDAY: Morning Workout: Strength and Cardio; Arms/Abs and 20 minute walk /// 8 Trail Miles: (9:58/mile) 689 ft gain
THURSDAY: 8 Trail Miles: (10:13/mile) 735 ft gain
FRIDAY: REST DAY
SATURDAY: 12 Road Miles: Elmhurst BLVD. Comfortable miles (8:19/mile) 545 ft gain /// 3 Mile Walk.
SUNDAY:  13.3 Trail Miles: Lackawanna State Park, (10:04/mile) 1522 ft gain.

📸::Run Selfie: Lackawanna State Park, Dalton PA::

📸::Run Selfie: Elmhurst BLVD, Scranton PA::

April 17th -23rd (44.5 miles 3,000 ft gain)

MONDAY:  REST DAY
TUESDAY:  REST DAY
WEDNESDAY: 4 Road Miles: easy/Slow pace on stiff legs./// 4 Walking Miles with Tinny.
THURSDAY: Morning Workout; Full body. /// 7 Trail Miles; (9:22/mile) 722 ft gain
FRIDAY:  Morning Workout; Arms and Core/// 7 Road/Trail Miles (8:15/mile)
SATURDAY: 9.2 Road Miles (8:22/mile)
SUNDAY: 16 Road Miles (8:15/mile) 1,1200 ft gain

April 24th-April 30th (6 miles)

....RECOVERY WEEK....

MONDAY-SATURDAY: REST DAYS
SUNDAY: 6 Road Miles: (8:46/mile) /// Strength Train; Arms and Abs

May 1st-May 7th (62.5 miles 2,690ft gain)

MONDAY: (((AM))) 10 Road Miles (8:24/mile) (((PM))) 3 Road Miles (8:37/mile)
TUESDAY:  Morning Workout: Strength and Cardio 
WEDNESDAY:  11 Road Miles (8:12/mile)
THURSDAY:  Morning Workout: Strength and Cardio  /// Speedwork (6.8 miles) 1600 WU, 6x100m with recoveries, 6x200m with recoveries, 3x400m with recoveries, 1600 EZ, 2x100m with recoveries, 1x200m recovery, 1x400m recovery
FRIDAY:
SATURDAY:13 Road Miles  (8:10/mile)
SUNDAY: 18.5 Road Miles (8:30/mile)



Check back next Sunday for more...







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