Tag Archives: Ultra Marathon Training

Here Comes A New Season

So I have now had two weeks off since I completed the JW 30 Mile Ultra Race. That race was the end of my season. I have been running for 3 years now and that was my first successful season which I was able to complete and compete. I ran 5 races in this season and got personal records on them all! My next season starts this week and this seasons grand finale is the A Week at the Knees in March – 7 marathons in 7 days.

I have done much more research this last few months on how to correctly structure my training plans for the next coming season starting next week. This will be the first time I have followed a solid personal training schedule.

I will be having 20 weeks of foundation training. In this phase I will be running between 65-75% Max HR. This is within the aerobic zone. Running in this zone will help to build my aerobic capacity, help me become faster and also help my body to do some crucial building in preparation for the strains of both higher mileage and speed work later on.
There will be no speed work within this element of my training. I will be taking part in a few events, but I do not anticipate racing these. I shall just be using them as training.
There will of course be a weekly long run which will increase each week and on the 4th week be reduced to prevent plateauing and crashing in my training.
Once a month I intend on running calorie depleted long runs of between 2 and 3 hours without taking on any fuel apart from water and electrolytes. This also means no breakfast before the run. This will help me to better utilise the stores already in my body before the addition of more fuels to help keep me going. I will also be running some back to back long runs on weekends. Most of my training will be peaking at 70 miles in this phase.

Phase 2 will be lasting 8 weeks and will be incorporating a 2 week taper and the 3rd week will be a week of running a marathon every single day for A Week at the Knees event in Milton Keynes in March 2016. Of course the biggest challenge here is getting to the start line. Then recovering, then training lol. I will be adding some easy speed training in the this phase. I have purposefully made my speed work all fartlek sessions between 70-90% MAX HR. This is so I can just go by how I feel and not be overly strict and overdo it.

Throughout my training there’ll be a stress on body weight strength training once a week, regular flexibility exercises and post workout stretches and finally a set of different drills will be done weekly.

Advertisements

Upcoming First Marathon

Hey guys,

I know it’s been a while since I blogged. I would say that I have been super busy and so it’s kept me away but to be fair I aint gunna lie, nothing that interesting has happened. Bare with me I know some of these posts may seem a bit boring to some of you but they are more of a record for myself. As always though if they can help anyone then it’s worth making them public.

I have been cautious over the last few weeks as I have a marathon Sunday 26th July 2015. This is my first marathon and its the Summer Around the Reservoir Marathon in Northampton. I am rather nervous about this course as it’s around a reservoir 6 times in circles. I have not really ran around in circles yet. I did at the Blythe Valley 10k in Autumn 2014 but what’s 10k? Plus it was only 4 laps.

Although it’s my first marathon I have actually ran past the 26.2 distance 10 times in the last year. So it will be nice to finally go from being a long distance runner to being a marathon runner… likewise when I do the JW Ultra I can go from being an ultra runner to being an ultra marathoner. Not that labels are that important but they do have a nice ring to them 😉

My taper has been pretty naff to be fair. I think I took the taper too far and rested up too much. On the second week before marathon date, I only ran 4.5 miles lol I don’t think I have ever been that inconsistent. I have done a few more this week (Marathon week). I ran 4 miles on Wednesday and 4.5 miles on Thursday (Today). I plan on running on Saturday for about 2-3 miles at a much slower pace of around 12 minute miles. This is just to loosen up the muscles, and put my mind at rest knowing my body is ready.

My diets been a mess lately. Having said that, I did do the 80:10:10 which was closer to a 90:5:5 in the end all vegan, raw, fruitarian pretty much for a couple of weeks. Even though I’m not doing it now it’s given me many valuable lessons about increasing fruits and veg even on a normal vegan diet…. and what really constitutes a healthy salad etc…. on top of that I have had an excellent detox from that few weeks. I have completely cleaned out my body…. then refilled it with crap :v lol. Maybe one day I will learn the lessons and take action.

So what’s my trick for the marathon then? How am I gunna do this? I was debating a “miles in the bank” approach earlier in the race, but I know from experience that doing that leaves me very tired 2/3 to 3/4 of the way through the run… when I did that on other runs that I have done this at distance and beyond, I had to death march in the last few miles. I think it would be best to stay at a decent slower pace throughout, and push it in the last few miles if my feet aren’t packing in and I have the energy.

So then on to energy… I have only ever hit the wall once and it was at mile 18. This was the first time I ran 30 miles in autumn 2014. I just kept running and running and didn’t bother to drink that much water or eat that much. I had one Nakd energy bar at about mile 3 and then left it until I crashed. It was a hot autumn day too. I managed the distance and I got my mojo back and carried on. I made a few calls to my husband crying I couldn’t do it while I was still on running lol. Then just got on with it and told him I needed to go to concentrate.

Since then I haven’t crashed or hit any walls. Well not imaginary walls anyway…. though I did run into a railing blocking a road from the street a few months back. On a normal weather type of day then I will eat and drink something once every hour. Usually 2 mouthfuls of water and 5-6 dates or figs. This has worked for a while now and that’s what I plan to do on race day. If it’s a hot one then I’ll eat and drink about every 35-45 mins, and maybe 3 mouthfuls.

I’m not really going to be racing this event as such. It’s more of a training run for me for the JW Ultra in September. I will be happy with anything under 5 hours. I’ll get some snaps on the day and let you know how it goes.

Thanks for reading.
ScottyRunner

Please Click Below if you would like to sponsor ScottyRunner.

Continue reading