Training

Ultra Marathon Week 6 & 7

The Training Plan

Two very contrasting weeks of training. Week 6 went to plan - ramping things up nicely in the gym and on foot. An outrageous sandbag session in the park with Fieldworks Coach Olly McCarthy, three strong 10 km runs and a nice Kettlebell session to round out the week. However, week 7 was all change. A tight hip became far too niggly and twingy to ignore. Over last few years it’s been the precursor to my back going a couple of times - a major combat indicator that I’m burning the candle a bit too hard at both ends for a dad of two in his mid 30’s…!

It’s far better to arrive at the starting line slightly less fit but uninjured so the goal for ‘training’ this week was to allow my body to recover. The sessions themselves were not designed to elicit any specific training response, rather low intensity sessions that help de-stress and aid sleep. Sleep is enormously underrated in recovery but it’s when the body heals and repairs itself - pretty obvious that better sleep helps. Lot’s of easy swimming and cycling - simply to enjoy the exercise, tire myself out and with no pressure to push anything beyond that.

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Sandbagging in the park

Grab a partner and mark out 100 meters.

paRT one

Player One starts lunge-walking with the sandbag down the 100 meter track. Player Two runs to the end of the 100 m track and then back to wherever Player One has managed to lunge to. Twenty push-ups each and then swap rolls. Put 10 mins on the clock and keep working as above.

PART two

Repeat the same format as for part One. This time the lunge-walk is body weight and the run is done with the sandbag. Changeover exercise is 15 squat jumps. Same 10 min clock.

Part three

Sandbag Turkish Get-Ups… G’wan Ollie!

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Ultra Marathon Training Week 5

The Training Plan

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Sessions got done this week but recovery was way off point. It’s easy to think that the work is done as soon as you’ve left the gym, but that’s not really the case. You don’t get fitter and stronger in the gym - that happens by recovering from the stresses that training induces. Lot’s of factors in the mix here but essentially you need sleep, decent nutrition and a manageable level of stress to build yourself back up stronger than before. Life can make this far harder than simply finding the hour a day to exercise. Long working hours, fatigue leading to poor eating, broken sleep (let’s not talk about a boozy Saturday)… all meant I was slammed this week. Partly my bad planning, partly I wanted a damn beer (or 5). Whatever the reasons, reflection has been done and next week it’s time to pull my socks up again on this front...

The Sessions for Week 5

One - Run

10 km Run - fast as possible but felt sluggish and weak. These sessions happen.

Two - conditioning

The Fieldworks Shunt

(See below)

three - run

10 km best effort - still sluggish but a solid gold training buddy for the extra 10% I couldn’t have done myself.

four - strength

An aborted Bench Press session. Must have done something though as I felt sore as hell the next day despite cutting this one short.

five - S&C

Jumped into the Saturday morning S&C class at the gym. Training alongside top people, loved every second of it. Lot’s of shoulders - ouff.

the shunt

It’s not a new concept in training but one I’ve used it for years when the goal is to drive up the heart-rate and test the lungs. Essentially alternating between upper and lower body exercises - blood alternately gets shunted between upper and lower body. It’s exhausting work but devastatingly effective. I put this one together 6 months ago. Brought it in at a time of 35 minuites. Tuesday saw this time drop to 29 mins 15 seconds. A massive increase in work capacity since the end of spring. Once I’d pealed myself off the floor I was pretty happy with that.

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15 Sandbag Jumps

30 Push Ups

8 x 4 KB Snatch

5 Jumping Muscle Ups

350 meter run

X5

Ultra Marathon Training Week 3

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the training plan

I find it’s around the three week mark where you start to feel the positive effects of a ramp up in training. Achy muscles persist, but at least things feel stronger and quicker. The downsides are sleep and food - it’s a spike from your body trying to adapt to the extra demands. Knackered unless you’re hitting 8-9 hours of bag time, and hungry again 30 mins after your last meal.

Still tweaking my sessions this week towards conditioning. Heart and lungs still need the focus so sprint intervals, best effort runs and ‘Ton Ups’ (see below) amongst other things on the menu. All in all a really fun week of training.

The sessions for week 3

One - S&C

A) Double KB Complex x 4:

5 C&P - 5 Lunges - 5 Squats - 20 Swings

60 s Recovery Skipping

B) Ton Ups x 3 (See Below)

two - run

6 mile best effort with 8 kg

Three - Strength

Fieldworks Mountain

A repeat of last weeks session, this time with the rest of the coaching crew at the gym. Shared suffering is far better than solo suffering!

four - Sprints

25 x 100 meter best effort sprints. Recover 100 meter walk/jog.

five - Conditioning

60 mins of bag work and plyometrics

The Ton Up

This one has been part of my training arsenal for the last 15 years. As part of Northampton Amateur Boxing Club we’d smash multiple rounds of this every session. Two minutes of work with one rest between rounds to simulate a match. The aim is to complete 10 reps of each of the following exercises. Next round, start at the beginning again.

push ups

burpees

dorsal raises

Sit ups

pike jumps

V-Sits

Tuck Jumps

Push ups w/ clap

star jumps

lunge jumps

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Ultra Marathon No. 2

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The Run

A much more civilised 73km this time. The kicker is 8,000 ft of climbing and descent.  

The Training Plan

Two strength-endurance sessions, two run sessions, one 'conditioning' session. Training time is limited so intensity and quality are the key. As intensity ramps up, recovery becomes even more important - more sleep, a sensible eye on food and... no booze. Ugg.  

 

The Sessions for Week One

one - Strength

All loads as heavy as possible while keeping form under control. 90 seconds between sets.

15 Deadlifts - 24 BB Lunges - 6 Sandbag Get-Ups - x 5

Two - Run

6 Mile best effort with 8 kg pack. Lot’s of hills coming up, not so many hills in East London so weight should go some way to help prep for the ascents.

 
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three - Strength

Similar feel and setup to session one:

15 Deadlifts - 15 Bench - x 5

Then 30 s work/rest. Max reps of:

Pushups - BB Rows - Swings - Goblets - x4

Four - Run

Same as above - aim was to beat the time from previous run.

five - conditioning

EMOTM

1) 6 BB Power Cleans

2) 8 Burpee Pull Ups

3) 10 DB Thrusters

4) 12 Cal Ski

16 Mins