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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?

I suspect your workout days would be longer, mine are like 10-10.5k and you're faster than me.

Also, I imagine wouldn't really be straying too far from the core concept if you changed i up to 2 x sessions + back-to-back long runs for a special block for your ultra.

- mixed intervals, all with walking rest
-- warm up
-- 800 hard (2:47)
-- 3x1min hard (320,?,300)
-- mile "time trial" (5:51)
-- 3x1min hard (300,290,300)
-- 800 hard (2:50)
kind of a weird workout. T+DI 155 so the "time trial" i decided to do at just "faster than 5k". not unhappy with sub-6, given that it came with no prep and in the middle of a workout and with it being so gd hot. pretty much winged it with all the paces, really. there's a guy in the group who's significantly faster than me and much more experienced (ran in college) and for the most part i just tried to stay a reasonable distance behind him.

obviously, have not committed to the norwegian singles yet. i do enjoy the random track workouts, it was fun to run kind of fast today.

indeed.

- run 56:31, 10.02 km
T+DI 158. HR averaged 131, guess i'm starting to adapt to the weather. i got my levelen sweat test in the mail so did that. will mail it back in today. BW started at 162.3 and ended at 160.5, and i drank 314mL of water before weighing myself again. total bw loss in the ~hour is 2.5 pounds, a bit less than the last time. will be interesting to see what my salt breakdown is.