i looked at training logs.. but...
just looking for general training pace for run and xc mtb trails..
I am going to start AR, but kinda old, 45.. I tend to trail run slow, over 10-12 mins/mile (but i can do it with a lot of weight or small person on my back.. so I need to get on treadmill to get pace faster.
Not looking to win, just have fun on 24hr or less race to start. Have done GORUCK 24hr events carrying heavy stuff
In general, should i be trail running (training) at 8-9 mins/mile for 5is miles? how about training pace for MTB.. say 15mile XC ride? Thanks
Yamabu, don't concern yourself with what paces you "should" be doing. paces on trails are so condition and terrain dependent that it is unfair to compare your runs to others'. so I would focus on just keeping conversational pace as you start your AR training on foot and on bike. try to get an hour or so of exercise in per day as your lifestyle allows. maybe longer on the weekends or on your days off. then maybe one day a week pick a day on foot and on bike where you push yourself beyond conversational pace into harder breathing effort. allow for plenty of recovery time and keep your life stress low. then find some awesome teammates to train and race with and your life will never be better!
Ditto to what silkychrome said, that advice looks excellent.
Yamabu, your pace and your ability to do so with a pack on are already great, plenty good enough to get into AR! (heck, my team and I hardly ran for several years in AR and still did fine). So I would say go ahead and sign up, and silkychrome's advice will just make you even faster. Have fun!
What they said, plus start learning to navigate. If there's an orienteering club near you, that's a great place to start.
Yamabu, I just did a short post on training: http://teamdisoriented.com/2015/07/06/g-d-f-r/
I'm 43, my wife is 42 and we try to be mid-pack finishers at our local racers. I didn't post our training schedule, but if you take a look at my training log, you'll get a pretty good idea of what we do. We train a lot with heart rate monitors as suggested in FInk's book. I think the 1/2 Iron Man training program is a good plan for 24hr ARs. We're newbies who started in our 40's as well. It sounds like you already have a great base to start AR. Just get a team and go do it!
Good stuff, appreciate the positive encouragement... Team Disoriented, checked out your logs, thanks. I am loosely following Crossfit Endurance... but will take a look at the Fink book.
I know there are AR types in San Diego, CA, but a little hard to find people... might try Xterra events, but have to learn to swim!