Am) 10 miles in 1:07 with the last 6 miles in 36:23 (6:04 pace). Elevation gain 750 feet over the 10 miles, so a flat road route in Golden. Felt quite relaxed and comfortable and ran only by feel.
I've been asked by every one of my friends how I will approach Leadville training. So I told the guy that I will probably be reverting back to straight up marathon training and do what I know works. I will use a marathon training outline but modify it only slightly. The races that I have on my schedule are all shorter than Leadville so I'll use them as tests along the way. The basic structure of a solid marathon training plan is a ton of mileage (2 years ago I was holding 100-140 miles very consistently; if I can do this same mileage at high altitude then I don't need more) while developing the body's ability to utilize fat at a fast pace for a long period of time. I'm not interested in 400's or 800's or even mile reps on a track... but I will try to do most of my hard work uphill and also try to split time with high altitude (my house at 8300ft), higher altitude (Rogers Pass at 12,000ft), and low altitude (Boulder). The lower altitude simply for more muscle fiber recruitment and lactate production which are both limited at high altitude. Long tempo sessions like I ran this morning are a major part of building strength. They don't need to be run at a very high intensity, I was in Zone 3 for all this, but the length of the effort is the main stimulus. There's nothing better than running somewhat hard for 10-15 miles! Long miles at MAF to build metabolic (fat) economy. Back to back long run days are preferred over a single very long run. The thinking here (for me) is that if you can't back it up with another long run then the first one was too long, repeatability is key. So if on Saturday I go out and run 30 miles and am too trashed to run 30 again the next day... then I cut the length, to maybe 25/ 25. I want to do this mostly to keep the long runs in perspective in regards to recovery. I could maybe do 30/ 20 but pushing the first run distance is too risky. Staying healthy and getting to the Leadville starting line at 100% health is rule #1. The second rule would be to get there at 99%-99.9% percent at the top of my fitness. Being 100% healthy and 100% fit is possibly impossible.
Another goal for me will be to retain some semblance of speed. I might want to go back and give another crack at a sub 2:30 marathon when I'm 40.
I also want to have a more fluid approach to the training. Rather than plan everything in meticulous detail weeks in advance, which is what I have always done, I want to just have my basic mileage goals and key workouts in mind and then just do them when I feel like it. I want to have fun and not care if what I'm doing is 100% correct in terms of physiological specificity. This is where I had a major disconnect with Chicago last year. I doubt it can happen with the races I have on my schedule this year, which are all tentative by the way. I'm not focusing on any of them and will sign up the day before the races... if I feel like it.
So there you go my friend.