Monday, March 3, 2014

P is for Play List - Training for Delano 12 Hour

A play list is something I am not used to worrying with before a race, but I will probably need  a bunch of tunes to get my head around Delano. I decided to attempt a 50 mile run this year. It has been on my bucket list for some time. I cannot think of a better place to do it then at the Delano 12 Hour race in Decatur, AL. The race has a couple of variants. One is the 12 hour race which you see how many miles you can cover from 6:00 am to 6:00 pm. The other is to run  whatever time it takes you to complete 50 miles.  I chose the 50 mile variant. 

The course consists of approximately a one mile loop through Delano Park. The trail is soft gravel and it meanders through the park. The tunes will come in handy on that one mile loop. I am afraid it can be a mind killer. I have managed three 20 plus mile training runs on the course to accustom myself with the actual loops. The good thing is it puts restrooms and a refreshment stash just a mile away through out the entire race.

I have run 20 milers on hilly terrain and shorter runs on trails with a lot of vertical ascents. The 20 milers were every week for several months. The training culminated in finishing the Black Warrior  50K three weeks before Delano. Running 31 miles over muddy and hilly terrain in 5 and half hours has bolstered my confidence in finishing a 50 miler over a level smooth surface.

I feel that the lack of running 3, 4, or 5 hours regularly is the weakest part of my training. I have managed 9 straight weeks of long runs of at least 20 miles, but my long runs have usually fallen in the 2 to 3 hour range. The 50K race gave me some much needed time over feet running.  I have tried to run most on harder courses with a lot of vertical features.

So now it is race week and I am checking the weather and working on logistics and figuring out play lists. I have never been one to use music during a run, but this course kind of lends itself to using music. I have had to try out some headphones and see how hard it is to manage my mp3 player on the run. Hoping to not have to use the player much, but after about 25 laps who knows.

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