Run-Down Forums

[Micah Ward]

Yeah I know it is only February. But the entry list is posted at www.ws100.com and there are some interesting names on it. Of course Scott Jurek and Ann Trason are back to defend their titles. I would not bet against Jurek since he is still in his prime but an intriguing dark horse could be Dean Karnazes who finished 4th last year. He has been showing steady improvement in the last couple of years.

The really interesting women's entrant is Bethany Hunter who is an up and coming runner from Virginia. Again, I won't bet against Trason but Hunter has loads of potential. I need to check on whether or not she has run a 100 miler yet.

A couple of other interesting entrants are Frank Bozanich and Ray Krolewicz. Bozanich may be the best all around ultrarunner in US history and even though he is 59 years old could finish in the top 15-20. Krolewicz is another guy who won a ton of races in the 70's and 80's and it will be interesting to see what kind of shape he is in and what he can do at age 48.

Yeah I know it is only February but.............
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[Double]

I think long term Bethany could do well at WS, but she will need a little more seasoning on that course.

Has she run a 100 miler? That's a good question, I know she did the multi-day last year so that had to be some experience.

Eventually I would like to get to WS. I have another 100 planned this year, but WS is tough for us flat landers to do well in.

[Micah Ward]

Welcome to the Forum Double!!!!!!!!!!!!!!

Finally got another ultra fan on board. Which 100 are you running this year? I haven't run an ultra yet but it is on my list of things I want to do in this life.

BTW, Bethany ran the Massanutten 100 in 24:40.
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[Double]

I am probably going to run the Kettle Moraine 100 miler this year in Wisconsin. The Ice Age 50 mile is May 8th and four weeks later is the 100.
I pulled it off last year fairly successfully, but I need to heal up a little bit before pulling the racing flats back on.

Pick a 50k you would like to enter and send in the application. It's that easy. No pressure, just move along and have fun.

[Dan]

Cool, not just a fan but a participant.

Dan
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[Micah Ward]

Just move along and have fun

Now that is a race strategy that I could get used to.
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[Micah Ward]

Hey Double, What kind of a training schedule do you use to prepare for 100 milers? Back to back long runs? Do you run marathons or other ultras as training runs? How much walking do you include?
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[Double]

I'm all over the board. I run about 5-6 marathons/ultras a year. I have had good results with about any training I have tried. I will be skipping the 100 this June to take some down time. I will run the Ice Age 50 mile in 3 weeks, but I am kind of beat up, so a month off is needed.

Here is the 12 weeks before the 100 last year:

7.2, 12.3, 12.2, 12.6 (5m/32:15), 0, 0, 17.5 (20k/1:17:29) = 61.8

0, 11.6, 8, 4, 11.5 (6x1600m 5:37,45,43,47,45,44), 9, 10.1 = 54.2

26.4 (7:12), 6.1, 11.5, 10.7 (2m/11:23), 0, 3.3, 16.1 (Half/1:21:47) = 74.1

7, 6, 8 (2m/11:24), 5, 0, 0, 16.1 (Half/1:24:12) = 42.1

0, 0, 8, 6, 5.6, 0, 13 = 32.6

6, 0, 6 (2m/12:11), 4.7, 3.3, 3.5, 3.1 = 26.6

0, BOSTON (2:48:14chip), 0, 0, 0, 0, 5.4 = 31.6

0, 7.8, 8.2, 4.7, 14, 3, 0 = 37.7

11.5, 10, 11.5, 0, 0, 0, ICE AGE 50m (7:06:1 = 83.0

0, 0, 6, 4, 0, 14, 16 = 40.0

20, 0, 0, 10, 5.6, 0, 20 = 55.6

0, 8.5, 0, 6, 0, 0, 10 = 24.5

0, 5, 6, 0, 0, 0, KETTLE 100 (18:34:04) = 111.0

I ran too fast in the middle miles. Next time I will add 5 minutes of walking an hour along w/ already walking most hills.

[graeme]

that's a pretty tough way to run a 111 mile week

[Dan]

I think it's called a taper...

Dan
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[Micah Ward]

GREAT JUMPING JEHOSAPHAT

I won't publish your name here Double, but I am extremely impressed. I am a regular reader of Ultrarunning so I am well familiar with where those times at Ice Age and KM put you in the field.

To the other Forum members...Double has got some serious ultra credentials.

Glad to have you around Double.
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[Double]

Not really....just another 40+ running bum.

[Micah Ward]

OK Mr. Modesty

I noticed that leading up to the Ice Age and KM 100 your long runs were "only" marathon distance. Is that typical for you? I have always heard about those 35/25 mile back to back weekends but you are doing pretty well on less than that.

I'm also curious about how fast you started the Ice Age and what your rate of slowdown was. Your time works out to about 8:30 a mile. Do you start out close to that and try to maintain even pace or start faster and try to delay the slowdown as much as you can?

I hope you don't mind all the questions but it is my goal to someday run an ultra...if I can avoid injuries long enough to get in some consistant training.
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[Dan]

[Paul]

I'll just echo what Micah and Dan said. You certainly have my respect!

I guess this forum really does cover everything from 100m (Conway) to 100M (Double).
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Paul

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