Thanks. As far as the training, it depends I guess. Does your trainer have an understanding of how far 4 hours is in terms of miles for you?  I know that for me on a flat road that can be 25 miles but on some trails that's closer to 15. That's kind of why I don't like training plans based on time. If your knee can take it, I would make sure I had at least a 20 miler in the same type of terrain as the race. But the old saying is, it's better to be 10% under trained than to be 1% injured. 

you rocked it. amazing. i could not even think of running it in 4hours. I am happy being just over 6. 

You will be great at the 50k race

Can i ask you a question. I am going to anyhow.

I have my long run coming up next weekend and it is suppose to be my longest run that i will have for my 50k race. My trainer is gone away so I can not ask her but she has me down for 4 hours and I am sort of worried that it is not long enough when i am looking at being out there on race day for over 8 hours. Do you think I should increase it to 5 or 6 hours or stay with her plan.

I am wondering if she is keeping it to 4 because of my knee issue and not wanting to put to much mileage on the knee.

Would love your advice. nerves are getting to me

 Wow just wow that is unbelievable dude 403 killed totally should be ready to do your 50 J no worries 

In celebration of my 10-year anniversary, I completed my second Ironman last month.  I've maintained my goal weight  by finding activities that I enjoy and simply going outside and playing with my friends.  What was once exercise turned into a lifestyle and it all started with a couch to 5k program where I could barely run a minute.

When I was first starting out, members of this board inspired me to imagine the possibilities.  I thank them for the inspiration to believe that we can do anything and become anything we want to be, even an Ironman.

Cassie