[Tom S]

My mistake, put a number in the wrong column…
2/7/21
HR 182
Dist 6.64
Speed 19.9
Caden 93

2/22/20
HR 176
Dist 6.87
Speed 20.6
Caden 97

Looks like 2021 is lower performance at a higher HR.

[Tom S]

Thank you for the quick reply.

Day 6 on the 50 miler plan is race pace for 1 hour up to 3 hours depending on the week. How much longer should I make those rides?

Tom

[Tom S]

Lynda,

Thank you for the advice. I’ll let you know how it goes.

Tom

[Tom S]

Hi Lynda,

Here is more information based on Dave’s comments from last week:

First, a couple of questions I know Lynda will ask:
1. What week are you on in the plan? I finished week 12 of Masters 50 Mile PR Plan for Mohican 100, took a rest week following the week, did Week 10 days 6 and 7, will follow the plan through June 24th for Iron Mntn.
2. What are the goals for the listed events? Top 1/3 finishes in class. No particular “A” race.

Pacing a 50k is essentially a long XC race, depending on the nature of the course. How long (duration) do you anticipate it will take? Benchmarking off last year’s event, I would expect 4:20. What is your goal for that event? Top 1/3 of age group. 4 hours is about where I’ve hit the wall if I go out to fast in a marathon. Maybe that’s my plan.

Welcome back. I look forward to your comments.

Tom

[Tom S]

Thank you. Always focusing on quality!

Tom

[Tom S]

Although it’s strange to see the TP calendar empty at the moment, I’ve noticed some of you posts mention “ride for fun”. I am going to do that along with weight training (Stength Maint. A&B from 40+ Masters 50 miler plan except a little heavier and fewer reps, squats in particular) for a few weeks.

Then I’ll get into the 12 weeks of 40+ Base plan. Which sadly will all be on the trainer.

Tom

[Tom S]

2018 Goals are
1) Move from mid-pack to top 3rd in 4 NUE Marathons. Starting at Mohican in early June.
2) Shenandoah 100 (so I can check the century box)

My 3 events in 2017 consisted of not pushing hard enough early in the race so I couldn’t make-up the time to meet my goal and having too much left at the end, or blowing myself up at mile 45 because I pushed to hard early thinking I would hold up. My legs would be shot and I couldn’t create enough power to get my heart rate up.

Tom

[Tom S]

Lynda,

Plan: 40+ 50 Miler PR
Stitches are still in but I’m cleared to ride. The last week and a half I’ve only done strength training and taken the dog for walks.

Where do you recommend I start back with the training plan to be ready for Crotched Mntn 100K on 8/19.

Best regards,
Tom

[Tom S]

Lynda,

Thank you for the quick reply and encouragement. I’ll check back after two weeks of core work, bench press, and left leg glute-bridges. 🙂

Tom

[Tom S]

Thank you. I was secretly hoping for the Coggan Zones after this morning’s Z5 intervals.

[Tom S]

Dave,

Thanks for the help. The second method worked quick and easy.

Tom

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