[Day596] WS training w1

Some have asked me how will I train for Western States 100. I have no idea, but the Run’s (the race organization seems to prefer to use the word Run over Race) website has good write ups on how to train for it.

Main points I got out were to train running in the heat 100F and above at least 2 weeks out for the body to adjust to it. It might seem foolish, but some suggested to run with a winter coat on for that 100F heat experience.

Second is the course is mostly downhill, training for long downhill run is important so as to prevent the quad muscles from seizing up. I experienced that before in a marathon, this is 10 times that.

Elevation: It will be a race I have never done before. The elevation 22000 up is a bit high. The first and longest climb is 2500 ft over 4.5 miles. It is average 555 ft per mile.

Time limit: is 30 hours. I ran about 10 100 mile races and only finished two under 30 hours and the elevation gain was in couple thousands. Time is a factor.

Computer prediction: The computer is way off I think of predicting me to finish 24.5 hours. It did give me the confident to sign up though. Well, I signed up before knowing the prediction. I am in the 60% percentile. It neither predicting I could or could not finish.

Knowing I am going to run it regardless the outcome, I started training. Since I just finished the Devil Dog 100, the first day was still pretty sore. I walked a mile on Tuesday. By Thursday, my legs were better. I could do about five miles.

Weekend Saturday was my long run. I did 20 miles, not much, but on a trail with some elevation, at Signal Knob. It was a place I went maybe 2019 to start my trail training for the JFK.

It seems to be good if 2700 ft in a about 10 mile loop, is enough vertical and long stretches of downhill for me to train for WS.

My time was not that good. It took me 4 hours on the first loop. Second loop was on tired feet and I finished in 3:45 in medium effort. I think might get it down to 3:30 ish. The goal if possible to get it down to 3 without exhausting myself.

I have about 25 weeks to train. I haven’t counted up the weeks yet, but half a year is about 25 weeks. Give myself couple weeks of break, plus tapering.