Running

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 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

100km South Coast Challenge - Training Week 1

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Strictly speaking week 2 of training but the first I've recorded. 68 days to go - leg strength, running efficiency and general suffering on the agenda for the next few weeks... Ultimate goal is a sub 15 hour for my first ultra with enough in my legs to feel like I've finished strong! Next week I'll go into a bit more detail on how I'm approaching things and why. Any questions etc just fire away below. GLHF

330m intervals. This hurt a lot...!

330m intervals. This hurt a lot...!

Day 1:

MORNING: 20 min hard run after a 5/10 min easy pace

EVENING: 20 min circuit of 10m Dragon Crawls, 6x4 Single Arm KB Swings, 5 DB Man Makers, 15 Sandbag squats

Day 2:

330m run interval training. 10 intervals in total. 'You go, I go' format with partner.

Day 3:

MORNING: KB Complex of Swings, Thrusters, Lunges, Snatch, Push ups and burpees plus 100m-400m shuttle runs. 40mins.

EVENING: 10 sets of 10 barbell Squats, Bench, Deadlifts and Rows

Day 4:

20 min hard swim then 5 sets of 20 barbell lunges. 60kg was feeling about right on tired legs. 

Day 5 & 6: Rest

Day 7:

MORNING: 40 min steady run

EVENING: 40 min run - pace pushed a little bit harder

 

60kg lunges on some pretty heavy legs from the last few days of work.

60kg lunges on some pretty heavy legs from the last few days of work.