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interesting article on caleb wilson's training (he just won western states). https://evokeendurance.com/resources/caleb-olsons-build-to-a-course-record-at-transgrancanaria/
ooh i had forgotten about that table. gives me an equivalent of 19:07 for the last 5k race i did (dew point 70 = -5%), so i like it lol.
i definitely feel you about hills, a big climb in km 4 is what killed me going sub-20 in that race. mental strength is one way to think about it, but i think another way is self-knowledge: my lack of mental strength in that situation came from not being sure that i would have anything left in the tank for the last 4 minutes if i pushed a bit harder up the hill. as it happened, i finished less tired than i had in the parkrun i did a couple months prior. so next time i'll gun it a little harder up late climbs and see what happens. racing is a learning experience. that's one of the things that's fun/valuable about it.
ETA: magness even alludes to that in his video about kipyegon's sub-4 attempt today: fading in the third quarter is more common with inexperienced runners.
not that much faster. but anyway i'm sure you're right about playing with the format.
with warm up and cool down those workout days would be 10.5-11.5 km, medium days are already 10-11 and could gradually build up to 13-14 (that was the plan anyway) and long run could just keep building bit by bit toward 42 until the 50k at end of october. that would mean weekly mileage starting around 70kpw and going up to 100kpw, give or take. and do weights on one of the easy weekdays in addition to the saturday.
ultra people talk about the importance of back-to-back long days but i feel like if i build up to a full marathon long run before the 50k, race the 50k, and then taper down to the 50 miler, that should be plenty. finishing 50 miles just doesn't seem that daunting. and wouldn't getting up at 6 AM to do a 3x10 less than 24 hours after finishing a long run serve the same purpose, pretty much?
partly aided by doing long run in aircon/on treadmill, but avg pace for the week is basically same as always, i just somehow ran for 7 hours instead of the usual 6:30. Mostly a result of making an effort to keep all my weekday runs 50mins +, those 3-8 mins/day really add up. Not sure I can extend much past 70k/week without just getting faster.when do you think the a/c turning point will be for the UK? it's been ubiquitous in the states for decades, i've never lived in a house without it.
that was interesting. i'm not sure i'm going to start using it imminently, but i like the guy's style. funny to note that the first comment is a reference for more fancy gear. clicked through to the norwegian singles article and that seems like it would be interesting to try, maybe next year if i manage to get through this year with a real build up in training consistency and volume. i kind of have qualifying for boston as a back-of-the mind goal now. and getting faster over shorter distances. like, touch wood the rest of the year goes well, i achieve my ultra goals, and maybe next year i dial in on 18:xx 5k and sub-3:00 marathon.
made an appointment with a neurologist for the end of july, earliest i could get in with one that's in-network and came with a strong referral for migraines specifically.
