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Runners Wanted

Relay Corporate teams are available -9 members to a team running between 8km and 13km depending on the leg of the run. The cost is $1,000.00 per team payable to the Alzheimer Society of Windsor-Essex. Please see the sponsorship page for details. Down load the application form for the run and the map to see all the transition points along the route. There are 12 positions open for UltraMarathoners who are looking to complete the entire 80km/50 mile distance. Please contact me with your interest and a short description of your running experiences. Please remember this is not a race but a run. We all run together at a moderate pace with stops every 8 to 13 km. We have an Olympic class road crew with police escorts and protection along with a large PA system mounted onto a motor coach for our listening pleasure (check out my ipod for the song list and make suggestions). This is an amazing event to be a participant in and room is very limited due to the fact we need to keep the size of the pack of runners tight to control traffic.

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Map of Route

This is a good 16 week “the Ultimate Ultramarathon Training Program” from our friends at Runners World. If you want to run the full 80km on September 20th, you are going to need to be committed. Take a look at the times not the mileage, at this level they count hours of running. Mind you we are not racing, but we will be running for 12 hours that day and we all need to keep up and maintain a tight group so we can manage the safety of the runners and the caravan.

Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun
1	Rest	6-10 miles including 4x1 mile at TMP	Easy 5-mile jog	7-9 miles, middle 3 at MP	Rest	90-minute run	3-hour run (or about 18 miles)
2	Rest	6-10 Miles including 4x1 mile at TMP	Easy 5-mile jog	7-9 miles, middle 3 at MP	Rest	90-minute run	3-hour run
3	Rest	6-10 miles including 2x2 miles at HMP	Easy 5-mile jog	7-9 miles, middle 3 at MP(5:00)	Rest	2-hour run	3.5-hour run (or about 20 miles)
4	Rest	5-8 miles including 3x1 mile at TMP	Easy 5-mile jog	6 miles, middle 2 at MP	Rest	1.5-hour run	2-hour run
5	Rest	9 miles including 6x1 mile at TMP	Easy 5-mile jog	9 miles, middle 3 at MP	Rest	3.5- to 4-hour run (or about 20-24 miles)	3-hour run
6	Rest	9 miles including 6x1 mile at TMP	Easy 5-mile jog	9 miles, middle 3 at MP	Rest	3.5- to 4-hour run	3-hour run
7	Rest	9 miles including 6x1 mile at HMP	Easy 5-mile jog	9 miles, middle 3 at MP	Rest	3.5- to 4-hour run	3-hour run, last hour at MP
8	Rest	9 miles including 3x2 miles at HMP	Easy 5-mile jog	9 miles, middle 3 at MP	Rest	2-hour run	2.5-hour run
9	Rest	9 miles including 6x1 miles at TMP	Easy 5-mile jog	9 miles, middle 3 at MP	Rest	4-hour run	3.5-hour run, last hour at MP
10	Rest	9 miles including 6x1 miles at TMP	Easy 5-mile jog	9 miles, middle 3 at MP	Rest	4-hour run	3-hour run
11	Rest	9 miles including 3x2 miles at HMP	Easy 5-mile jog	9 miles, middle 3 at MP	Rest	2.5-hour run	5-hour run (or about 27-29 miles)
12	Rest	9 miles including 6x1 mile at TMP	Easy 5-mile jog	9 miles, middle 3 at MP	Rest	4-hour run	5-hour run
13	Rest	9 miles including 6x1 mile at TMP	Easy 5-mile jog	9 miles, middle 3 at MP	Rest	4-hour run	5-hour run
14	Rest	9 miles including 4x1 mile at TMP	Easy 5-mile jog	9 miles, middle 3 at MP	Rest	2-hour run	2-hour run
15	Rest	7 miles including 3x1 mile at MP	Easy 5-mile jog	7 miles, middle 3 at MP	Rest	1.5-hour run	Easy 1-hour jog
16	Rest	6 miles, middle 3 at HMP	Easy 5-mile jog	Easy 3-mile jog	Rest	50-mile race	Rest. (Duh.)
Key: (MP)Marathon Pace: the pace/effort you can hold in a marathon (HMP) Half-Marathon Pace: the per-mile average of your best half-marathon (TMP) 10-Mile Pace: the per-mile pace of your fastest 10-miler Recovery for HMP/TMP: Jog slowly until you feel fresh enough to start the next repetition. Remember to hydrate, hydrate and hydrate. Everyone is different. I know some world record holders that run for three hours in a session and never drink! Something that I would never recommend. Go to www.runnersworld.com and search hydration.