You don’t know what you don’t know…

I’m starting to feel that way about running 100 miles in one day. The training is going well and I’m way ahead of my original training schedule, because I’ve been adding extra miles daily to the schedule. But as I get stronger and run farther each week it’s opening my eyes as to how hard this is really going to be and how much harder its going to be than I originally thought. I’m gaining even more respect for the people I know that have already completed 100 mile races.

This week I ran 80.5 miles, my highest weekly total ever. My biggest concern for miles right now is my weekly long run. It’s very hard to run long right now near my house when the average high the past 2 weeks has been well over 110°, several days have reached 113°-116°. Over the next five weeks I have scheduled long runs of 31, 16, 24, 26.2 (followed by 20 the next day) and 50 miles. My overall weekly mileage might drop slightly during these weeks to allow for more rest after these long runs.

Some miles are harder than others

I normally run a lot of hills so if you ever calculate my average pace per mile it looks pretty slow, well ok, its not just looks, it is slow. Yesterday I ran 18.5 miles on the Highline Trail near Pine, AZ. In that short of a distance I had total elevation change of 7,347′ (GPS devices are amazing aren’t they?!). Today I followed it up with a very slow recovery 18 miles, on tired legs, with less than 800′ of total elevation change and ran it in 1:43 less time. If all my runs this week were on flatter ground I put in enough time to approach 95+ miles. But I’ve already established in past posts that if I didn’t run in the mountains I wouldn’t run so for me miles and “time on my feet” are variable factors that can’t really be quantified.

Diet Update

OK, it’s not “really” a diet…let’s call it a “nutrition program”. In the past week my daily caloric intake has been as follows:

  • 1,946
  • 1,777
  • 2,031
  • 1,853
  • 2,095
  • 1,985
  • 2,572 (*860 during run from GU Gel and electrolyte/energy drink)
  • 14,259 total calories consumed in the past 7 days

I started at 6′, 170lbs. which equates to a Basal Metabolic Rate of 1,847 calories per day required for a sedentary person to maintain their weight. Obviously 80.5 miles this week plus cross training is not sedentary. So how do I have enough energy to keep running? I eat every 2 hours or as close as I can throughout the day. A human body can only digest up to 350 calories per hour (that’s a well trained athlete, most people are a lot less) so keeping quality calories coming in a steady stream but in low quantities is the best way to stay fueled throughout the day. I could write a book about this subject (but it’s already been done too many times) so I’m keeping it brief, if you want more detail contact me directly and I’ll gladly help you. Here’s an example of one of my days.

3:00 a.m. 197cal – 1/2 100% Whole Grain Bagel w/ 1/2 TBSP Peanut Butter, 1/2 TBSP Nutella and a strong cup of coffee (pre-run meal)
7:00 a.m. 288cal – Whole Grain Mini Tortella w/ 1/4 skinless chicken breast, 1 tsp salsa, 1/4 bell pepper, 1/4 C egg whites and 1 1/2 C green grapes on the side (post-run meal)
9:00 a.m. 60cal – large Fuji Apple
10:00 a.m. 290cal – 1/2 C Old Fashion Oatmeal, 8 almonds, 8 tart dried cherries, 1/4 C 1% milk, 1 tsp 100% maple syrup
12:00 p.m. 351cal – 1 serving 100% Whole Wheat Spaghetti, 1/2 serving frozen peas, 1/8 red bell pepper, 1/2 tsp olive oil, 1/2 can white tuna (packed in water)
2:00 p.m. 110cal – 1 C watermelon, 1 C green grapes
4:00 p.m. 127cal – 6oz. low fat organic chocolate milk
6:00 p.m. 351cal – Jennie O turkey breast patty w/ catsup, dill pickle & jalepenos, Oro Wheat Sandwich thin (bun), 1 C fresh green beans, 1/2 C low fat cottage cheese
9:00 p.m. 270cal – 1/2 C Old Fashion Oatmeal, 1/2 TBSP Peanut Butter, 1/4 C 1% milk (fuel for tomorrow’s run at 3:30 a.m.)

Of course there are a couple Diet Cokes and a Verve! or 2 during the day along with several glasses of water or green tea but no calories are involved, just much needed caffeine.

I’m down 6lbs. in the past week with plenty of energy to put in the needed miles. Another 4-5lbs. and I’ll reassess and most likely go on a maintenance program to keep my weight under 160lbs. through Javelina Jundred.

Special Shout Out to Jay Danek

I introduced you to Jay Danek in my July 3 post titled “Highs and lows…and more lows”. Jay ran his first 100 mile race this weekend in Hot Springs, SD called the Lean Horse Hundred. Jay finished the race in 19 hr. 01 min. and placed 4th overall. Way to go Jay!!! Jay’s one of those guys that trains very hard. A normal week for Jay is over 100 miles and often times closer to 125 miles. Jay started running about 2 years ago and has run 4 miles or more (a lot more normally) for 531 days in a row. Yes, in a row without a day off! When Jay returns from South Dakota this week I plan on twisting his arm for all the secrets I can get about running a 100 mile race. Jay will be running Javelina Jundred on November 12th when I attempt my first 100.

Until the next time have fun and be safe.

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