Surf the Murph 50

Surf the Murph will be the focus of the rest of my summer and fall training. That's because as of right now, I plan to do the 50 miler. I do have to get myself healthy. I really probably shouldn't have attempted Afton yesterday on my sore left ankle and right achilles but I did and I am now going to have focus on recovery and getting my legs healthy.

My wife has mentioned that maybe I shouldn't be running but instead I should cross train, you know swim, bike, etc... I am sure she is right but I don't plan on stopping running until the injuries completely shut me down which I don't think they will with a little common sense. But she is still right, the cross training concept is a good idea. And since the next race up is the Turtle Trot Triathlon in a couple of weeks the timing is good. So with that in mind, my question became if I take a couple weeks and do lower distance mileage and some cross training can I still get my mileage back up for an attempt at a 50.

So I went to the Santa Clarita Ultramarathon Training schedule creator and input the date for Surf the Murph (October 31st) and I now have a training program to follow.

Week Of	Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun	Miles
Jul 13	3 CD	0	2	2	4	0	12	8	28
Jul 20	4	0	2	4	6	0	14	8	34
Jul 27	5	0	4	4	6	0	16	10	40
Aug 3	6	0	4	6	6	0	18	10	44
Aug 10	7	0	4	6	8	0	20	10	48
Aug 17	8 CD	0	4	8	6	0	10	8	36
Aug 24	9	0	4	8	8	0	22	10	52
Aug 31	10	0	4	10	8	0	22	10	54
Sep 7	11	0	4	10	8	0	24	10	56
Sep 14	12 CD	0	4	10	6	0	10	8	38
Sep 21	13	4	12	8	0	0	0	31	55
Sep 28	14	0	4	12	8	0	24	10	58
Oct 5	15	0	4	12	8	0	26	10	60
Oct 12	16 CD	0	4	10	8	0	16	10	48
Oct 19	17 CD	0	4	6	6	0	10	6	32
Oct 26	18	4	3	2	0	0	50m ultra	0	59

CD = cycle down

• You will begin running longer on back-to-back weekends. You will also begin building a semi-long mid-week run, preferably on Wednesday. Obviously you will have higher weekly mileage as a result. You may vary your schedule as necessary but nothing substitutes for the weekend long runs which should be on trails or fire roads. Other runs may be on paved roads.
  
• Rest is essential. It is recommended that you not run at all on Mondays and Fridays. There are occasional easy weeks for recovery.
  
• When you are training for a 50 mile event all other races should be used as training runs, including 50Ks. When it comes to 50 mile training, go for "time on your feet" over fast races.

I think it is a yes, Ok the mileage is a bit much right now but with that common sense I mentioned with regards to my running I think I can accomplish the training. Right now I just need to adopt the positive attitude of the frog,

I do so like this attitude and it's why I struggled yesterday to drop as this picture always pops into my head when the times are tough but all I had to do was remind myself that for this year the stork represents the 50 mile race at Surf the Murph not the 50k at Afton.

One of my major goals for this year has been to run my first 50. To do that intelligently I have to get my legs healthy fast or it will be a miserable day as it was yesterday and at Swan Lake and for 20 miles at Chippewa.

When I start the 50 I don't plan on quiting for any reason. I do have a lot of work to put in if I want this training program to go well but I think everything is lining up for a shot. Once I get healthy then all I need to remember is that I know the course, I will have 14 hours but less than 12 sounds more appealing, I have time to train properly, I have time to get the weight down and to work on fueling, I have nothing else scheduled for the fall. All in all, it seems like a good idea so it's time to get healthy and to train.