As promised in my last post I included the answer to my questions about getting ready for the JFK 50 miler (see bottom of this post). Good information and it put into perspective into how much biking that I would be doing (i.e not a lot). It looks like I will ride more on off weeks but will spend a lot more time running than biking. Maybe it would be different if I had a better running base but I don't.

This week was good- I ran about 15 miles, hiked 9 miles, lifted weights twice and will not have to stay up late to watch the Jazz and Lakers (10:30 start times are tough). I stayed up Friday night and got about 3 1/2 hours of sleep before getting up at 5:30 to run about 3 miles before the hike. I still have not planned this week but Memorial day is coming up and I want to do something longer on Saturday and Monday. Maybe a long run on Saturday and mountain biking on Memorial day- we'll see.

My goals for this week are 25 miles, lifting weights twice, riding once and three days of pilates. I am running a 3 mile race on Tuesday and am interested in seeing what time I will have. The last 5k that I ran was about a 6:50 pace and I had a little bit in the tank at the end. I am hoping to warm-up better, go all out and have about a 6:30 pace.

Rob,
It sounds like you are very serious about your fitness and are also very
determined to run the JFK 50. That, along with the mindset that you WILL
complete JFK are key factors, since it is as much mental (especially in the
second half) as phyisical. We often tell folks of the importance of
starting the race healthy (in other words don't overtrain to a point of
injury) and to be very convinced that you can finish. There will be some
low points in the day, expect it and be ready to move through those low
spots and press on.

Regarding your questions on the mix of biking and running, I'm no expert on
the biking aspect, but certainly that will give you good leg strength and
will your long rides help your cardio fitness.

How long have you been running? What is the longest distance you have run?
Have you done any trail running yet? You mentioned your background is
mostly running casually, a few times a week at about 5 miles each, what has
been your average weekly mileage overall? The reason I'm asking these
questions is that those that have a good base of mileage, and have put in
some long runs over time, generally are a bit more successful with ultras
than say those that try to "cram" a lot of miles in over the last few
months.

So, based on the background you have provided so far, I would recommend;
1. Gradually increase your total weekly mileage, try to get up to a point
where you can sustain running 40+ mile weeks. Just be careful not to
increase too fast and listen to your body, if you are getting a lot of new
pains or problems, back off and slow down. Also, you should continue to
take at least one off day per week, and it's ok to alternate between higher
mileage weeks and backing off to say some 25-30 mile weeks in between.
2. Doing North Face is a great idea and will be very helpful. I would
recommend that before North Face (and after) you try to get in some trail
running. JFK isn't very extreme, compared to many ultras, but the first 16
miles or so are mostly on the AT and it can be rather rocky in sections.
3. You might want to do a marathon in October. Many of us run the Marine
Corps and consider that our last long (supported) training run before JFK.
So, perhaps after North Face you take a weekend or two with your longest run
between 10-15 miles, then do one more run of about 20 or 22 miles about 3
weeks before your marathon (if you do one), then do the marathon and start
to taper off.
4. You asked how far your longest run should be, and for many the marathon
is the longest run prior to JFK. Since you are doing the 50k, that should
serve you well.

Sorry I can't be more helpful on the biking aspect, but I hope this info is
useful. Feel free to send follow up questions (and background info)!

Best of luck!
Jim

Jim Ashworth
Reston Runners