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A blog on training schedule and other mussings on my first sub-24 hour Western States Endurance Run.
Read This First
Western States 2010 was only my second 100 mile race. My first 100 miler was also Western States in 2007, and I completed that one in 27 hours. If I can do WS in sub-24, so can you. I am a runner with average running talent but with above average discipline, preparation, focus, and determination. I hope the information in this blog helps you accomplish your Western States race goal. I'll be at the Rucky Chucky (Near Side) Aid Station helping you get to Auburn. Say Hello.
Training Races Completed
- 5/29 & 31/10 Western States Memorial Weekend Runs ( First Day: Started at N44 - due to snow - ran to Dustry Corners, on to Foresthill and continued to Rucky Chucky: total 45 miles; Second Day: Off; Third Day: 2 miles North of Greengate to Finish - 22 miles)
- 5/1/10 Miwok 100K, Marin Headlands, CA
- 4/17/10 Leona Divide 50M, Lake Hughes, CA
- 4/10/10 American River 50M, Sacramento, CA
- 3/27/10 Lake Sonoma 50M, Geyserville, CA
- 3/20/10 Rucky Chucky 50K, Foresthill, CA
- 3/13/10 Way Too Cool - 50K, Cool, CA
- 2/27/10 Sequoia Trail Run - 50K, Oakland, CA
- 2/13/10 Cool Trail Runs - 34M, Cool, CA
- 11/21/09 JFK 50M - Hagerstown, MD
- 11/07/09 Mount Masochist 50M++, Lynchburg, VA
- 11/01/09 NYC Marathon, NY
- 10/17/09 Mountain Madness 50K - Ringwood, NJ
- 10/10/09 Firetrails 50M - Castro Valley, CA
- 9/27/09 Vermont 50K - Ascutney, VT
- 9/21/09 North Face 50M - Washington DC
- 8/30/09 Green Lakes 50K - Fayetteville, NY
- 8/1/09 Catoctin 50K - Frederik, MD
- 7/18/09 Vermont 100 - Paced Dan Brenden for last 30 miles
- 6/27/09 Western States 100 - Paced David Pearon for last 22 miles & added 13 miles more on WS course
Avg Training/ Wk (non-rest week)
- May 2010 - 2.5 to 3 hrs 4-5x wk + 6-9 hours weekend
- April 2010 - 2 hrs 4 x wk + races on weekend
- March 2010 - 2 hrs 4 x wk + 8 hrs weekend
- Feb 2010 - 2 hrs 3 x wk + 7-7 1/2 hrs weekend
- Jan 2010 - 1.5 hrs 4 x wk + 6 hrs weekend
- Sept-Nov 2009 - 2 hrs 4 x wk + 7-9 hrs weekend
- August 2009 - 2 hrs 4 x wk + 6-7 hrs weekend
- July 2009 - 2 hrs 4 x wk + 5-6 hrs weekend
- June 2009 - 1.5 hrs 4 x wk + 4 hrs weekend
LINKS
- Crew Instructions Part 1 of 3
- Crew Instructions Part 2 of 3
- Crew Instructions Part 3 of 3
- All posts
- Crew Instructions Day Pictures
- Pictures while training at WS
- 1st Place (Geoff Roes) Blog Posting
- 2nd Place (Tony Krupicka) Blog Posting
- 4th Place (Nick Clark) Blog Posting
- Bryon Powell's irunfar.com
- My First 100 Miler (2007 Western States)
- 2007 WS in Pictures
- My First 50 Miler (2005 JFK)
- About Me
- Contact Me
Blog Archive
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2010
(18)
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June
(11)
- First Western States 100 Sub-24: Race Report
- Technical Notes on Race Day
- Ice Baths - Key to Post Race Recovery
- Thank You Crew
- Final Crew Instructions
- Directions to Aid Stations - Final Draft
- Miles 96 to 98
- Taper
- Bake at 160-180 F at 7000 feet for 90 to 120 minut...
- One lap too many
- Time Table - 24 to 30 hour paces and 2007 pace
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June
(11)
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