Decent article outlining a few things that might help build uphill speed. Worth a read.
Go to my April Update.
May was an interesting month on paper. And it became even more interesting in reality.
There was always going to be times during the training planthat things went a bit off the rails. A busy working life, family with young humans and all that, just means that training is a juggling task and give and take.
You can also throw COVID into that mix as May was when i got my first vaccine jab, and that knocked the stuffing out of this usually cast iron immune system of a man!
The training this month had a mix of continuing building the endurance, and also to then start a period of recovery.
The highlight of the month should have been 2 40/40+ mile runs. Sadly onw bit the dust due to the jab. There was no way i was running 400m given how horrible I felt. That run just had to be chalked down to the ‘didn’t quite make it’ pile. A 40-mile run can’t just be slotted into the calendar over lunch, or before work (well at least not for me) so it just had to be chalked off. Never mind, one run doesn’t define a training plan.
The other long run happened as planned and boy it was a cracker. The decision was taken to go to my in-laws for lunch as restrictions for COVID were now starting to lift.
This was my months highlight and a glorious run involving the Ridgeway, The Brenda Parker Way, The Tess Way and The Wayfarers Walk. A group of stunning trails around Oxfordshire, Berkshire and Hampshire and ones that i need to spend a lot more time exploring (Well maybe the Ridgeway is a bit of an obvious one!).
I continued to invest some time in nutrition and have added mini pork pies to my carry load – brilliant little pick me ups those!
I also tried out Veloforte bars. These are not cheap so i thought i would by a trial pack and give them a whirl as they boast a high carb to calorie ratio, allowing me to increase my carb intake wihtout OD’ng on calories.
In review – OMG they are brilliant. They are soft, juicy and tasty, easy to eat and a real source of energy. They wont be my sole source of nutrition (i would have to sell a kidney to afford it) but they will definitely be in my long run reportoire.
The recovery phase
So following this recent focus on distance i was surprised to see there was a significant drop in mileage for a full 4 week cycle. This seemed odd and i thought that you just needed to continue building up to taper then ease off. But this plan has an additional section in, and it makes sense. Running 40/45 mile long runs week in week out is hard work and your body needs recovery time. The one week in four cycle gives this to some extent but not enough to fully recover, so during the training your body will get progressively more tired. This recovery block is designed to maintain fitness and strength but not to push it, not to continue driving the body hard. Give it time to refuel and rest, before some further cycles of distance, endurance and fine tuning, then taper. So that’s what I’m now at. I’m in a quiet phase, less load and less effort, but still 50 or so miles a week to keep fitness stable and the body in good form. Then we hit training again for July/August before a taper and race. Getting close now!
Upcoming for June:
Go to my March Update.
Yet another month done and the daunting prospect of running a 100 mile race is getting ever closer.
The training this month really had a focus on true distance. Apart from Race To The Stones in 2019 my longest runs had only been around the 50Km mark – nothing too shabby but still a good bit shy of 100miles, that’s for sure. This month that changed, and it changed repeatedly.
Prior to this month distances had been creeping up but I had remained in a zone I knew I could run. Breaking beyond 31 miles/50Km, and doing it in training where I have limited time, was something I was unsure about. Would breaking 31 miles break me? Would reaching 40 miles be some sort of indicator that taking that to a 100 mile run was still unbelievably impossible to perceive?
Guess the only way to work that out is to try it!!
So, whilst on one side I was concerned about how I would cope with the distance, and the subsequent recovery required, it gave me a real opportunity to try out the kit and nutrition.
What I found out when running 34/40 and 45 miles on 3 successive weekends
Before I cover how it went, running the longer distances gave me a great excuse to plot some new routes. I’ve got some routes I love running up to around 30 miles (ish) and for 34 I adapted that to get the extra distance. For 40/45 miles I thought an opportunity to try somewhere new. I used the OS Maps website and app to plot a great little route out of town, up through Abingdon and then along the Thames Path through Oxford and out to the west, before dropping back off the path and returning through Abingdon. For the 45 miler I added a loop through the woodland in Bagley Wood just south west of Oxford – that worked well.
I ran in the Inov8 TerraUltra G270 shoes I have. They are now up to about 500 miles in total (after this month) and are holding up fairly well. As my only zero drop shoe I was a little apprehensive. They have only recently returned to my rotation since the trails began drying out a little, so I was concerned about the switch back to them after only a few, shorter runs this season.
In summary though they were brilliant. The extra roomy shoe is usually pretty good for avoiding squashed feet, even when they spread/swell a little over the long distances. The tread/grip is just perfect for the mixed terrain around the Thames path as well, mixing in road/gravel/grass and everything in between they never complain and always perform well.
Finally, they are comfortable. The extra cushion of the insole (which was new to this model I think) worked really well and my feet ended the run tired but not exhausted. I really believe that one of the reasons for managing the 3 successive big weekends was due to shoe choice and how well these look after your feet on the long haul.
The other main gear of note was my running bag. I recently swapped to the Salomon Active Set 4 and 8 models. I used on these runs the larger of the two bags and found it was absolutely fantastic.
These bags hug your body, they simply become part of you when you run. Not in a constrictive fashion either. Other bags sometimes you feel their presence around your chest and it can be a little distracting, and take a lot of work to get the fit as good as you can. These Salomon bags are just so easy to prepare and get ready. The fastening is quick and easy and great to adjust on the run. The front and side pockets are great for things you need to access on the run. I managed to stash my 2 500mL flasks, phone, food and my GoPro, on one of the runs, with ease.
Finally the bungee on the back of the bag allows an extra bit of gear to be strapped in (rain coat for example) and that essentially extends the capacity without the need to carry a bigger bag.
I aim to do a review soon, but needless to say, these bags are seriously great bits of kit!
Having done more research and investigating into nutrition I was aiming to consume a minimum 250 calories every hour. I packed my bag with ChiaCharge Flapjacks, Stroopwaffels, Tailwind, Kendal Mint Energy Bars and Snickers bars. Having estimated my time, I packed the right calories and a couple of ‘emergency’ items.
With the calories I have a bit of a routine now. I begin eating with the solid food stuff after no more than 30 minutes. I eat little and often, trying to get the calorie rate right. I try to avoid the idea of piling all the calories in quickly and then not eating for a while. That doesn’t sound ideal to me, and a lot of advice online suggests this ‘even’ consumption idea works best.
I will tend to not go to gels until at least 2 hours in. I’m not entirely sure of that’s beneficial as such, but I do find the refreshing nature of the Kendal Mint gels really provides not just the calories but also a cleansing sensation that I find feels great after a couple of hours running around.
The Tailwind is also something I tend to leave to the second half of long runs where I use it. This sort of nutrition source acts quicker than the solid food, in general, and so as the run is moving towards the final period, then intake I need at that point needs to give me a quick return so I try to keep Tailwind for that.
On the subject of Tailwind, I tend to take no more than around 1/3 or even 1/4 of my fluid in the form of Tailwind. The rest I take as isotonic drink – at the moment Precision Hydration is by far my preferred solution. This is to enable me to control the carbohydrate intake a little. Ingestion of carbohydrate in the gut needs the body to be working properly. Water is necessary to keep you hydrated and is essential in healthy gut operation. If your only liquid you have is a heavy carb containing drink, you essentially keep pouring carbs into your gut when drinking and this adds to the challenge your gut is facing. By having non-carb containing fluids as well you can intake water, to help with hydration and digestion, without adding to the carb intake and making the job harder. A good idea if you start facing gut issues in a run as well.
How it went
To be honest it was wonderful. When you are venturing into the unknown a little the apprehension can be overwhelming. I was genuinely concerned over this training block. If it had gone badly I would have been worried about my chances of making the 100.
Each of the three runs when well and were done in really good times. I ran the majority, taking some sensible decisions to manage some inclines appropriately.
My route selection was spot on with some good inclines and descents around the south east of Oxford which mixed it up nicely. The scenery was also stunning in many cases and that really made for an enjoyable time out on my feet.
I kept to the nutrition plan, ate what I had prepared and felt fuelled throughout.
I suffered with a single blister on my right foot which didn’t cause a problem on the first of the three runs. But that gave me the reminder of foot prep and so a bit of protective taping in place for the other two runs really helped to avoid falling into any pitfalls subsequently.
I carried some replacement caps/tops and absolutely endorse the idea of a kit swap in the second half of a run this long. I changed my top and hat once on each run and the refreshing nature of this is like taking a rest, it really does help!
Overall I learnt a lot about what I can do. I didn’t feel I had nothing left after each of the three. I could have gone on. The training has really developed my endurance and this provide it. I have enjoyed the training but this was the reward for all that hard work. Yes there is still a long way to go to make it to 100, but these long runs (my longest distance in training will be 45 miles) have really given me the confidence I needed to feel that the 100 really is achievable.
Upcoming for May:
Go to February’s update
Another month done Some more miles and a month closer to my first 100 miler. This has been the month when the distances got real. Consistent marathon distances and the view of April over the horizon where 20-30 mile runs become 35-45 mile runs. This is big mile territory and where I’ll really get to know if things are going in the right direction.
So this month apart from the miles I have been thinking about gear and recovery. It dawned on me this month that recovery after long runs is so much quicker and easier now. Casting my mind back to days gone by when a half marathon would render my legs less useful than a chocolate tea-pot for 3 days or so, I realised that my recovery is now so much better. Running 20-30 miles now doesn’t result in any post run days where I have to walk down the stairs sideways, or do my best John Wayne impression. The training has built tolerance in my body so it now manages these activities without trouble – they aren’t easy to run, but I’m not taking ages to get over them. This was something that clearly training has helped with, but getting the nutrition right, the fluids accurate and using post running stretches, movement etc into the package has really benefitted me.
Been thinking about a few things this month. Mainly bags. I have a Salomon Agile 2 – far too small for a 100 miler. I also have a Kalenji 10L. Much more like it, but whilst it’s been with me since my first decision to purchase a running backpack, the one thing that lets it. down is the front pockets and easy access to food and items, without taking the bag off. So I’ve been hunting for a while for something else and this month found the. Salomon Active Skin set. Comes in a 4L and 8L model and has the advantage of some better side and front pockets, a bungee fastening on the back to hold jackets etc, and a quick fasting.adjusting chest strap. I’ve bought these and have started trying them out. First impressions are good, but I’ll do a short review another day !!
The other thing I’ve done is invested in some new Runderwear anti-blister socks – to replace the old ones, and also started to think about the small bits in the kit bag – small tub of vaseline for the … well you know 😉 . Plasters, first aid bits as well. Just trying to get these things sorted now and ready so I have the small items sorted ahead of time.
I’ve continued to work on eating whilst running. I’ve followed the advice fro Gary Robbins’ video I go(see my homepage) to eat 250 calories an hour, and that’s working well. Drinking about 500mL isotonic drink or tailwind as well per 10 miles is also working for me. As the miles crank up next month this becomes a lot to carry. So thinking about the routes I run might be a bigger job. Stop off points, or water stations somehow – I don’t know, something to think about. I want to avoid loops as this is not fun, and extending my distances is also an opportunity to stretch my adventures further – we will see what happens in April 😁.
I got my week wrong this week and forgot I had a Monday run. Still I got out there, late but still out.
Excellent speed pyramid session Tuesday, really nice to stretch the legs and work the body at speed for a while. Love these sessions.
The weekend was spent running park loops with my 7 year old and then hitting 28-ish miles out to the Ridgeway. A real favourite hunting ground and excellent training base for my 100 miler.
Rubbish weather really testing the resolve. Got the treadmill out and working to make sure I made the plan work. Treadmill intervals are crap – from a Strava perspective as my Treadmill isn’t smart and it never gives a realistic view of the session. But I know I hit some good times on my 5 minute at full pace and 1 minute recoveries.
28 miles on Saturday as Sunday was Mothering Sunday and a long run was not maybe the best way to start the day – if you know what I mean!
Another strong week, miles are building…
More 5 minute intervals this week, but the big effort was a solid weekend, starting on Friday with three long runs, 13, 18 and 30 miles. That was brutal, but as I mentioned above, recovery is really working and those miles didn’t feel anywhere near as challenging as they might otherwise have been. The training is meant to challenge but it’s meant to build you up to achieve the goal. That’s what I feel this is really doing now. The efforts are paying off and the training structure is really the scaffolding that is helping to make it all hold together.
Feeling in a good place right now 😁
After last weeks biggest week for ages, this week was recovery. These miles normally feel more of a struggle than they should. Many of the miles though this week really flowed and really came easy. More progress !! Challenged with heavy winds though for a lot of the week, so had to battle some of the miles more than I would have liked, but still a comfortable week.
Week 25 will be in Aprils update.
So a strong month, the miles are really building now and I’m feeling positive about my progress. The coming month or two sees those long runs really take a turn and hit 45 miles at times. Really keen to see how I face up tot hat challenge, how my body behaves, the gear, the nutrition and importantly the recovery. These next few weeks will really tell me if I’m in a good position to face the 100 miles or if there’s work to be done.
Access (via DropBox) to some of my favourite routes. in GPX format. Download the file from DropBox and then upload to a GPX viewer or phone/watch etc.
Botany Bay (Kent) to Ramsgate – GPX
Brenda Parker Way – GPX
Mapledurham 10 – GPX
Race To The Stones –GPX
Run to The Sea Bournemouth – GPX
Run to The Sea Brighton – GPX
Silverstone Half Marathon – GPX
SWCP – Crackington Haven to Hayle – GPX
SWCP – St. Ives to Godrevy point – GPX
SWCP – St. Ives to Portreath – GPX
SWCP – St. Ives to Sennen – GPX
I previously put a post out about motivation and its a topic that remains close to the top of the pile when it comes to reasons for struggling with training.
These last few weeks have been tough and motivation has been at the forefront of my mind. This is a post I put onto my Facebook page.
Motivation to get out and run is an odd one at times. Yesterday being Mother’s Day was a perfectly good reason to sack it off. Trying to make sure I did the morning period when the kids got up and covering the meals etc meant daytime running was a no go. Putting in 18 miles then would have been tricky. I wasn’t really motivated to go out and run those miles. Doing 10 pre-dawn treadmill miles then 8 post kids bedtime treadmill miles to make the 18 was not something I felt motivated to do. But I got them done. I do find that having that end goal; be it a race, a personal best distance or time trial, or building up so you can run some special place – is what motivates me! In my case my ambition to tackle a 100 mile race and feel I have brought the best I can to it is what motivates me to put the miles in. A little under 4 years ago I did no exercise outside of going to work and having a family – which does keep you busy! But I did no running, little walking and certainly none of this stretching or yoga moves etc. Fast forward to now and I’ve done some marathons, some ultras and have clocked over 670 miles so far this year. Almost all of those done before 10am!What does this all mean?Well to me it shows that sometimes it can help to look at the bigger picture when it comes to motivation.
As well as that I think the reason for writing this is to remind us all that you never quite know what you can do until you have really tried to find out. I may still not achieve my 100 mile race goal. But I know it’s not impossible. I don’t know if I can achieve it, but equally I don’t know that I can’t.
That’s a goal that motivates me!
Whatever you aim is just remember why you do what you do and where you have come from. Day to day can be hard to see the motivation and reason in something but look up at the bigger situation and suddenly the reason for all the training/work becomes clearer.
Goto: January Update
So things are getting serious now. Race day in around 7 months. COVID lockdown easing plans published and it looks like things are going to start moving towards something that might resemble life before coronavirus. I think we can all agree that we have looked forward to that time, but we also want it to be something that sticks. We don’t want more lockdowns and we want a recovery that is sustainable. So no chickens are being counted yet, but I think we can be optimistic and order a bumper sized bag of chicken feed 🤣.
February, being 4 weeks and starting on a Monday aligned perfectly with 4 weeks of my plan.
Start the month as you mean to go on. A week with a double workout (Pyramid session and a Hill workout) and then throw in a weekend back-to-back.
Pyramid sessions are good, some short sprints with some longer tempo speed intervals as well. Hill workouts are that necessary evil that I love, but I know will be brutal. The first week post recovery week can take a few days to get going, so this was a tough week. Not helped by some bitter temperatures and fog. These are the training weeks though when you earn your stripes. Its easy to cry off on the cold days and think an extra rest day is always good. And yes, sometimes they are, but not just because it’s cold. I invested in a couple more hats, pairs of gloves and running tights, and just sucked it up. Nearly froze to death though 🤣🤣🤣
This week started to climb the distance. Tuesday threw the usual 5 min intervals in and I bloody loved it. There is something top about that session. The only down side was that given the cols and frosty morning I jumped on the treadmill and the Reebok unit I have isn’t smart and the Garmin treadmill function smooths out the pace as it measures steps and converts to distance. Slow is short steps and fast is long steps, so when sprinting it doesn’t really realise. So the data looks rubbish but I ran 6 reps at 6:10 min/mile for 5 minutes with 1 minute recovery. A bit brutal on a treadmill -m especially when you forget to turn the fan on 🤷♂️.
This week also threw in a midweek long run – nice to mix it up and get out in my Roclite 300 shoes which had not been out and about for a few weeks – due to running mostly roads recently due to lockdown.
The weekend then put in a triple long run. 17 hilly miles (where I was expected to put effort into the hills), 10 miles and then 20 miles. Loved all of it, even if the Sunday 20 miler was riddled with more puddles than a puppy training school.
I just love trails. I could live every run on trails if I could. Puddles and mud make things sow going, of course they do. However, I do think that it helps to build a bit of strength and balance.
Looking ahead to week 19 I knew this had 30 miles as the longest run. What I forgot to notice was the 18 mile and 10 mile runs also on the schedule at the end of the week. Friday to Sunday had 58 miles in the schedule. Outside of Race To The Stones in 2019 this was going to be the hardest weekend of running.
That’s not to miss out the 8×5 min intervals earlier in the week. Again a treadmill session due to weather and timing. The treadmill is not a fun place to run, I won’t lie! However it has been a very useful assistance to me when trying to get runs in at odd times of day, or in icy conditions. I love a good run in the rain or snow, but when it’s properly icy out, the treadmill is maybe the safer option. How on earth I ran a marathon on my treadmill in April 2020 I don’t know!!!!!!
The weekend was hard work. Friday 10 treadmill miles, OK. Saturday 18 miles early morning. Weather more mild, threat of rain, but a bit windy at times. Was good with a mx of trails and generally went well. 18 miles is not a short distance! It also doubled up as my Virtual Gut Buster (delayed since December 2020).
4:30 am Sunday morning and 30 miles was required. Started OK, though the early start and the miles were making it less than an energetic start! I had plotted a new route out along trails to Streatley and back. The out leg being on new trails. I thought this would be a good way to distract me from the early start and high mileage, but then forgot the route back was along the Ridgeway and full of hills Doh! Anyway, at times I could have stopped as it was hard going. I could have parked my effort at 20 miles but I knew this was one of those examples where the brain was saying, you’re tired. So stop and rest. Find a cosy patch of leaves and have a nap. Anyone that has done long trail runs will have know that feeling (especially at the end of a long week). But thats a natural recovery response of the body. I have found that adjusting the pace, having some food/water allows you to just check in on the legs. All good? Yep – so lets carry on. I’ll rest when I’m done. This is one of the real benefits of this training plan. Lots of tired miles. A real way of getting used to fighting that urge in the mid to rest and stop. Usually, in my. experience, my body has more to offer than the brain sometimes assumes. I’m hoping that. this training plan will help build physical strength as well as mental toughness. I pushed through the 30 miles, ground out the distance and was all the happier for achieving it at the end of a week with over 80 miles.
Recovery week in Week 20. I think it’s well deserved!
Recovery week came as a welcome break. Last week was a biggie and the calmness of Week 20 was a nice bit of respite. I focussed on decent slow mileage. Sleep as well, by moving most runs to the evening was a good choice.
I also spent the week thinking about my 100 miler, finalising thoughts on race day prep. I also go myself a new race vest on order and some new socks – woohoo !
March has some serious mileage to get through with at east 2 marathon plus distances to cover.
Click here for the start of this blog!
Click here to know more about the Robin Hood 100.
Right, this is the bit that fills me with most fear when trying to plan how I am going to get through my first 100 mile event. It seems that nutrition is one of the Ultrarunners biggest challenges. its the single biggest reason why people DNF in 100 mile races. So trying to get this right is important. But its kinda complex, I think. But at the same time it is also pretty simple.
I’ve read quite a bit and a lot of it scoots high above my head and passes by as quickly as I read it but there’s a few things that seem to stick.
These are just my thoughts, what I’m doing to get through to my 100 mile starting line and beyond. I’ve got a lot to do between now and then. A lot of lessons and lot of mistakes to make. I might update this over time as I learn more and gain a bit more understanding of the sort of things I feel work and feel don’t.
Whilst the principles of nutrition are universal (certainly the biology and biochemistry is a given), the solutions are individual and have to be determined, trialled and developed for everyone on their own. What my go to foods are, will equally be no use to another runner.
So how much to eat. In a sense of calories i burn roughly 100 calories per mile, give or take. So i can plan my hourly calorific burn based on my intended pace. In an ultra a 9 min/mile pace might well be my target (I’ve not really decided on my 100 mile pace yet) but given this there’s a speed of around 5.5 miles/hour. For me thats about 550 calories an hour.
The general guidance varies a bit from here on in. A reasonable rule of thumb would appear to be that you should aim to recover 30-40 percent of these calories when running at this sort of intensity from carbohydrates. In this example it equates to 165-220 calories and when you convert to carbohydrate thats about 41-55 g of carbohydrate. Thats the hourly consumption when working at this intensity over extended periods of time.
Now maybe that right maybe not. But if you are anything like me, you. want to try and have some basis for determining your consumption over such a long run. And the importance is that when going for that long, getting it wrong can lead to some real gut distress. 70 miles into 100 with your guts fighting against you is not a place I want to be. So anything I can do to try and avoid it is fine with me.
What to eat
For me my routine is chia charge flapjacks and stroopwaffels – both about 250Cals and 20g carbs.
These are items I can eat on the move, comfortably. I often eat these on longer runs and have started trying to consume at a rate equivalent to the above. These just work well and really are easy to get used to eating whilst moving.
Trying new things
One thing I need to try is put some savoury food into the mix. I’ve really enjoyed Jason Koop’s Rice Balls (Bacon and Egg with parmesan cheese rice balls) – google it!
Over the coming months I need to put some savoury food into my longer runs just to see how they sit in the middle of a run. Chicken wraps, noodles. Something for the aid station points.
I like the Kendal mint Cake KMCNRG gels. Refreshing and easily digested. These are about 100 Cals and 20g Carbs. The thing about gels is to not forget to have plenty of fluids with gels.
What works on 20 mile runs won’t necessarily work after 80 miles of a 100 miler. The food I really enjoy after 30 miles in training might be the last thing I want to eat after 65.
It’s important to have some variety. You can plan to consume your favourites throughout the event, but having some backups is key. Being left high and dry with food you cannot stomach and still 40 odd miles of an ultra to go is something to avoid. Im going to follow the idea from the Ultramarathon training book by Jason Koop and set some Bullseye foods. Key foods are at the centre, the ones you rely on most. A mix of off the shelf food (bars/gels) and home made food (like the rice balls). Other foods you go to next in the outer rings of your bullseye and then beyond the target rings are the fall back foods. The ones you keep in reserve in case things go wrong on the reliable food. Of course it is just as important that all these food stuffs are tried on training runs and not just taken along for the ride.
I’e touched on hydration in another post, but there’s an important balance between hydration and nutrition to get right,. If you don’t, your gut simply isn’t going to stay happy, you aren’t going to process food properly and things are going to go bad, quickly. The reason being that to digest food in your small intestine, there needs to be enough fluid. If there isn’t things hang around until the fluid becomes sufficient. If you drink enough, then the fluid will not be far behind. If you are falling short of your hydration needs your gut will try to draw water into the intestine from the body. The problem here is that the body will prioritise thermoregulation over digestion. In other words, your body would rather sweat and lose fluids, than use them to aid digestion. So when you exercise you have to take the fluids needed for digestion onboard manually.
So you can see, that whilst you might be eating the right foods, and the right amounts at the right frequency. But not taking on enough fluid is going to compromise the ability of your body to handle that. That only ends one way …
Getting to the race
So there’s time until my race runs. I’ve got my basis foods and some ideas on the wider food plan. I’ve tried to test out some of my food so far and have a few more to try. I’ll try to have some options for the day when it comes that I believe will work. I’ll try and balance food with hydration. I’ll try to mix things up if some items start losing their interest – after a dozen hours of running nothing would be surprising. But most of all I’ll try to get to the finish line and I will absolutely try to enjoy myself.
This is a great video. Anyone wanting to think about running 100 miles the. This is well worth a watch
So this is where we really get started. Race day is in 8 months. It’s 100 miles non stop and I’m, to put it simply, bricking it a bit. I know I’m hardly in it to win, and frankly just surviving without crossing the finish line dead is my goal. But the stubborn person in me wants to run as much of those 100 miles as I can, wants to finish sub 24 hours and wants to be proud of more than just completing the distance in the cut off time.
The Training plan for January consisted of Weeks 13-16 pf the Krissy Moehl 100 miles training program from the book Running Your First ultra. I think it’s a great book and worth a look if you want guidance and training plan advice for 50Km to 100 mile ultras.
Weeks 13-15 are speed training. Weekly speed sessions based on 5 minute intervals at 80% effort with 1 minute recovery. Thats then pairs with a midweek long run of 10-14 miles and back-to-back weekend long runs up to 30 miles.
Week 16 is a recovery week before the next training block starts in Feb.
Building good sessions with the speed session throwing up 7 x 5 min intervals. Overall this session gave me the big surprise I wasn’t;t expecting a new 10K PB and my first sub 40 minute 10K. Absolutely stoked. These session are not about PB’s they are about fundamental fitness and strength, so getting a good session in and finding I had broken one of those real barrier times was just brilliant.
Week ended with 3 long runs 12, 20, 12 miles on consecutive days. The first time the miles have piled on like this.
My fitness level is such that this was OK. 12 is a comfortable distance (as long as I’m not trying to hammer it home!) and 20 is a good endurance day.
These are the runs I really feel are building my strength, as much as I love the speed sessions, training for a 100 mile race was always, for me, about the build up of the long runs and the back-to-back training.
This was a big week. Step up in mileage and a second week with three long runs at the end of the week. Life meant I had to shuffle the runs a little so I planned 14 then 13 then 25 miles in back to back to back sessions.
The weeks speed session was as Week 13, with an extra rep. Not great weather conditions and so the speed was not so good. But every workout can’t be better than the last, especially when doing outdoor winter training.
My 14 miler this week was a time constrained run so I had to motor that more than I would like. Was expecting to pay for that in my next 2 runs, but felt good. I think the strength is really starting to build. 14 then 12 then 25 is not a walk in the park but I felt good Sunday afternoon. Like properly bouncy!
Recovery after the weekends runs was key. A lot of miles in the past 3 days so effective recovery is key for what is my biggest week yet. Rest day was good. No aches from the weekend. Good hydration and refuelling done and some light stretches to ease the week in.
This weeks speed session is going to win no prizes. Weather was awful so jumped on the dreaded treadmill. Worked it hard, with 8 reps of 5 min at 6:10 min/mile. But given the non-smart nature of my treadmill the strata data is just a pile of rubbish. But I know I pushed hard.
Highlight of the week was my Sunday Long Run. 30 miles is in itself great, but the added bonus of 3 inches of snow falling from miles 16 to 30. Great fun.
That wasn’t the goal though. 30 solid miles with my focus on eating well. I am building up my focus on eating on long runs (>10 miles). Roughly speaking 40% of calories burnt should be consumed during the run. This time I burnt approximately 2500 Calories and consumed 2 x Chia Flapjacks, 2 x Stroopwaffel 1 x KMCNRG energy gel and around 300mL of tailwind. So I got in about 1200 calories which is pretty close. Pretty happy with that, and the fact that I didn’t stop moving to eat. A skill I’ve been working on. These foods are great for this, but I need to try more to give me a variety for my longest of runs – and especially my 100 miles!
Overall the week was good. Fitness based on my Strava data shows continued improvement.
Week 16 – Recovery Week
Well, recovery week is the week I dread. Simply because my mind tells me that progress only comes from effort. Recovery week is not in that category. That said everything you read indicates this is wise, especially to the ultra newbie! I think the challenge really lies in knowing what effort really is recovery, what is not enough and what is simply not easy enough. Following the training plan meant this time that the whole week my Garmin told me I was in recovery effort. Yes, it’s not scientifically accurate I’m sure, but it must mean that the effort was a pretty good approximation of a recovery effort.
January was great. Really pleased with progress. Got some great mileage in. Challenged by some tough conditions and not to mention the challenge of a national lockdown. Sticking to local routes and not venturing 10’s of miles into the countryside.
Training block this month is endurance. back-to-back long runs at the weekend with 2 workouts mid week. This will be a tough month, but hopefully I’ve built a great foundation in January to move on from.
Back to the December Update
Back to the Start of my journey