As mentioned on a previous blog post I am running the Surf the Murph 100 mile race in October. As I prepare to take on this challenge, I will be providing monthly updates on my progress. This is as much to hold me accountable to my training as it is for anything else, but I’m hoping others find this interesting and maybe inspirational as well. I will also be mixing in some advice I’ve learned over the years on running and exercise that I hope will be useful for anyone interested in starting or continuing an exercise program.
This is part 2 of the January update. In case you missed part 1, it can be viewed here. Part 2 is all about my racing and training plans throughout 2019 leading up to the 100 mile race on October 19th. This is the most aggressive training and racing plan I have ever attempted. Let’s get started.
The race plans
I am planning to run at least seven races throughout 2019. Below are the races in calendar order.
- Napa Valley Marathon (3/3/2019) – this will be my third time running this race. The race runs from Calistoga to Napa mostly following the Silverado trail with great views of the wineries along the route!
- Goldy’s Run 10 mile (4/7/2019) – Amazingly, this will be my first 10 mile race distance. The race finishes at the 50 yard line inside TCF Bank Stadium.
- Get in Gear half marathon (4/27/2019) – I’ve done the 10K at this race several times but this will be my first attempt at the half.
- Fargo Marathon (5/18/2019) – My first attempt at this very flat course. I’m really hoping for a good time here.
- Border Route Trail 50ish mile (July 2019) – This is a made up point-to-point (i.e. not a loop) ultra marathon my friend and I are attempting along the border route trail in the Boundry Waters Canoe Area (BWCA). This one could get interesting since we are getting dropped off at one end and have to make it to the car at the other end (hopefully before nightfall).
- Pikes Peak Marathon (8/25/2019) – A trail race where the first half goes up the mountain (over 7,800 feet of elevation gain) and the second half goes down the mountain. Between the hills and running at elevation, this one is a complete wildcard. No idea what to expect here.
- Surf the Murph 100 mile (aka Savage 100) (10/19/2019) – This is the big kahuna. All training and racing leads to this day.
The training plan
I’m generally splitting up my training plan into three phases. Phase 1 takes place throughout winter 2018-19, ending with the Napa Valley marathon. The primary goal of this phase is to maintain my running fitness (typically I let this slip a little throughout the winter) while doing additional strength work by weight lifting and the stair mill (this is a killer) while also doing some cross training on the indoor bike. Given the cold winters in MN, doing a bunch of outdoor training runs is very difficult in the winter.
Phase 2 begins after the Napa Marathon and goes through the Fargo Marathon. The primary goal of this phase is to build additional marathon speed by doing more interval and race pace miles while also increasing running volume in general. Training in the spring in MN is very enjoyable with the lack of humidity and cool temperatures. Hopefully we avoid another 15 inches of snow in April this year.
During phase 3, the real 100 mile training begins. I am more or less following a 20 week plan for the 100 mile training which starts shortly after the Fargo Marathon. As noted above, this will include several long and hard prep races scattered throughout the summer. Also, most Saturdays will consist of long training runs on the trails with a bunch of hills included. I want to get at least 100 feet of elevation gain per mile during each Saturday long run if possible.
Let the running begin!
So there it is, the general training and racing plan for 2019. If anyone is looking to start a training program for any race distance but doesn’t know where to start, let me know in the comments below. I’m not a certified trainer or anything but I do have 10 years of experience finding and designing training plans for myself as a self coached athlete.
