This is part of a series of posts regarding how we prepare, plan, and train to complete the 100 miles Ultramarathon Umstead 100: Relentless to 100. For all the ultrarunning series, here is In the Relentless to 100, last week’s post, and for additional ideas, follow the link. Training for a 100.

This coming week, we continue the Holidays and fall/winter running season with the Skinny Turkey half on Thursday, followed by Derby 50k on Saturday. The 1st big long-distance training race run where we get to practice and put in place a few things we had learned so far. But do not worry if you miss it since we are going to get another opportunity to test a few more things when we tackle the Shakori 40-mile event the following week.

Assessment:

It is time to reflect on how things are going at the moment. We will have a long-distance training event in which we were able to start testing the long-term plan. Be honest with yourself; what are the things you might want to test again? And new things to try.

We are going to start getting ready for a constant 40-50 weekly mileage on average. We are going to start given a little bit more attention to one of the key pieces of equipment we use in running. Our running shoes.

Hopefully, you are keeping track of the mileage you are running and how many miles you have in your running shoes. I do keep track of the miles for my running shoes (Yes, multiple shoes in rotation, up to 4). There are apps like Strava, Garmin, and others that help track the mileage per piece of equipment. One of the benefits is that most apps have options that can warn you when you are reaching a predetermined mileage. I personally like to use a paper journal. Pen and paperwork work best for me for many reasons that I will go about in a later training week post. (I do use still the Apps but for other types of running data and information)

The question of when to change or discard your running shoes will depend on many factors. The running shoe miles that it can cover depend on the brand, materials, running form, terrain, and styles within the brand. I had some running shoes lasting me over 600 miles, while others only lasted, at best, close to 300 miles. That variation can actually be within the same brand. The surface conditions (Trail, gravel, road) and length of the runs are other factors that will affect the running shoe and how does it feel throughout the run. Environmental factors are also elements that affect the performance of the running shoe. (Temperature & humidity for example, Hot day versus freezing)

Given that we are going to be running a lot of miles training for our main event, a strategy I use for my running shoes to get the most of them is that for long/longer runs I use the newer shoes since the sole and foam will respond close to optimal while older or higher mileage shoes are for low mileage runs. Then, perhaps after 200 miles or so, I start rotating those new shoes (Now old shoes) for my short run. I will use them more frequently, but it is going to be fewer miles at a single time. The springiness/foam of the shoe does not last that long for the longer runs but it is enough for those short miles while giving time for the shoe to recover between runs. Take notes on your log and figure out if you can use them one more time or if you need to start thinking of replacing them based on the last run in the running shoes.

Still, even on those shorter runs, I start to pay attention to the springiness of the shoe; I can feel especially at the end of the run if the foam is giving up and I can feel the road or the running surface more on my foot and legs. On normal training weeks, I do have three pairs of running shoes in my shoe rotation including the long run shoe.

Given that we will be running a lot on uneven surfaces and trails, I also pay attention to the wear and tear of the tread and bottom. Sometimes you will lose traction, making it hard in some weather conditions to get a good grip on the trails. The foam might still be ok, but traction might be gone making the running shoe very ineffective. Structural failure of the running shoe is definitely another reason to retire those shoes and if it happens well before the 300 miles I will start reconsidering finding an alternative brand or different style within the brand.

As for brands, it all depends on the individual runner’s preference. I have been using Brooks (Adrenaline, Launch, and PureCadence). The last one is no longer available at Brooks), but for the last three Umstead events I have been counting on, the Salomon UltraGlide (Great Trail running shoe for me). I have tried other brands Saucony, New Balance, Newtons, and Altras with very mixed results.

The one last piece of advice is that once you find a pair that you really like (Brand, size, fit, and style) be always on the look for sales on that style, especially when the company is releasing new models (Yes, almost every year they release a new model, like cars) sometimes the changes and updates will ruin the original feel and like of the running shoe, but more often than not it is minor changes and the running shoe will remain ok. But the older style will definitely go on sale (Good discounts), and I normally try to buy 3-4 pairs at a time because I know I will use them within the year. We are going to use them, plus you want a fresh pair closer to the event.

Planning:

Start taking note in your running journal or app, make a list of the things that are working according to plan. Also, the things that are working better than expected or not necessarily working as usual.

Recovery regimen? (Including food, stretches, sleep patterns)

Muscle soreness? (More than usual, is any nagging issue not getting better, same on both sides, or is it asymmetric)

Fueling working ok? (Type of foods settling well? Variety of items working? Combination ok? Remember to adjust the list A.B,C,N)

Is the equipment working for you? ( Your electronic lasting as expected? Is it providing the information you need? Useful information? Are music libraries working for you? Need adjustments?

Clothing and shoes performing as desired? (Any shafing? Hot spots? Anything that could later cause any issues? Too tight? Too lose?

For each of those questions, reaccess and devise a plan to address any issues. Now is the time to adjust, try new things, and add or eliminate to the standard routine.

This week’s actual numbers:

Week 19	Mon	Tue	Wed	Thur	Fri	Sat	Sun	Total
Plan	Stretches & Rolling	5	5	3	Rest	15	18	46
Actual	Stretches	6	Stretches 5	4	Stretches	20	15	50

Next Week Plan: Skinny Turkey & Derby 50k

Week 18	Mon	Tue	Wed	Thur	Fri	Sat	Sun	Total
Plan	Stretches & Rolling	5	5	13	Rest	31	Rest	54