Assault on the Angeles Crest 100 Mile Endurance Run 1992

Prepared for Fred Shufflebarger -  June 25, 1992.

Assumptions:

B. Even pacing is the best way to set records in long distance racing.

C. The runner who is most consistant over the distance of the race, who best avoids physical and mental breakdown, will be the winner.

D. The most important 50 miles will be the first because these are at altitude and have the roughest terrain. These miles will establish the pattern of the race and should not be run faster than 10:30 per mile. If the right pattern is established early, the race will unfold like a flower in bloom, if the wrong pattern takes root the race deteriorate and die.

E. The greatest danger will be in starting too fast. Every effort will need to be taken to establish the right pattern and the right rhythm from the very first mile.
 

The Plan:

 1. Altitude and long, steep ascents will be the key problems  in the first third of the race. 

  a. We will prepare for altitude by training and sleeping   at altitude as often as possible.

  b. We will prepare for the steep ascents by training on   the course as often as possible and by emphasing speed   work and hill repeats in the tapering phase to maintain   leg strength while resting.

 2. Handling heat and a quicker pace will be the key to the  middle third.

  a. We will prepare for running in the heat, by running   much of our training during the daylight hours.

  b. We will prepare for the quicker pace by continuing our   training at sea-level, where a quicker pace is possible   and our muscle strength will be enhanced.

 3. The final third requires the ability to make two long,  steep ascents, while maintaining enough energy to take full  advantage of the ample downhill that follows. This section   will need to be negotiated in the dark.

  a. We will prepare for the stresses of the final third   of the race by completing our test race over the Labor   Day weekend, which will force us to run the final third   of the race on tired legs.

  b. We will practice running the last third of the race   in the dark, so we will be accustomed to running this   section in darkness.

B. We will need to prepare your body to be very efficient at running 10:30 miles over mountainous terrain.

 1. We will become efficient at running 10:30 per mile by  making that our training pace for all our long runs on   the course.

 2. We will improve our efficiency by enhancing our body's  ability to metabolize fat while running 10:30 per mile   by using food and carbohydrate drinks sparingly in our   long runs.

C. Injuries and over-training must be avoided. It will be vitally important that we start the race rested, mentally and physically refreshed.

 1. We will avoid injuries by not running when we have muscle  and/or joint soreness.

 2. We will avoid over-training by taking an easy week every  third week.