wannabe ultra runner?

share your ambitions/goals/training here on a 'newbie ultra' thread........

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26/11/2013 at 14:41

Hi, I’m currently reading through this thread (reached page 108/387) but hoped some ultra experts could give me a little advice.

I’ve run 10 marathons since 2009 with the fastest being 2:54 a few months ago. My marathon times stagnated somewhat between 3:10 to 3:18 for three years before I upped my peak mileage to over 100 a week from about 70. The higher mileage clearly worked for me with a 2:56:41 in London before the 2:54:07 in Dublin.

I’m planning on running a 100k Ultra next June and want to plan a running schedule. From what I have read online and this forum the standard approach is running about 75 miles a week with 2 days off, 2 easy days, a moderate mileage day and weekend long runs (including walking) of 3 to 6 hours.

Would you still recommend a similar approach for someone who has shown good improvements with running over 100 miles a week? Or do you think something like this below would be good for a peak week about a month before the 100k?

Monday – Rest

Tuesday – 2 x 13 mile runs to and from work

Wednesday – 2 x 6 miles runs to and from work including some tempo pace miles

Thursday – 6 miles easy

Friday – 2 x 13 mile runs to and from work

Saturday – 30 to 35 miles

Sunday – 5 miles easy

Total – 105 to 110 miles

26/11/2013 at 14:53

Hi All, just saying hello, I'm training for Ultra and I'm hoping to do the grand union 100k and the royal parks 50k next year. I have the London marathon booked so that is my first goal.

I have trained from the beginning of my running life (may this year) using the MAF method of heart rate training and it has had amazing results, I can run up to 30 miles now at a pace of around 9:15 with a very comfortable hr of 148-155 I can go quicker over shorter distances.

Has anyone else used this method to great effect?

kind regards

Michael

WiB
26/11/2013 at 14:57

BadBark - If you can fit 100+ miles in and run well off of them then stick with what is familiar. That is more than enough miles to run a good 100k from.

I am a big fan of quality work and consistency over quantity so would never get near to 100 miles a week. Concentrating on 50 mile distance so a little shorter than 100k but not a giant leap, I use something like this and rarely exceed 70 per week :

Mon - Rest/Easy Cycle/Climbing
Tue - Easy 60 mins
Wed - 30 mins steady - Track session/short hill reps - 30 mins steady.
Thur - Easy 60 mins
Fri - Tempo run or long interval reps
Sat - Long run (~20)
Sun - Race pace run/Progression run (~15)

Edited: 26/11/2013 at 14:58
WiB
27/11/2013 at 08:32

Thanks for the advice WiB. I used to have a very similar approach to your schedule when training for marathons, with a bit less on Sundays. I’d run a long run, a tempo session, an interval/hill session and the rest easy miles for a total of about 50 – 70 weekly. My times at distances from half marathon and below continued to improve but by my marathon times stagnated. It wasn’t until I reduced the quality and increased the quantity that I made a significant breakthrough in marathons this year.

So thanks again for your input as you’ve helped me make up my mind. I’m going to do what I think works best for me and run the higher mileage. However, I’m currently working on my speed and will continue with this until late January before I start upping the mileage.

29/11/2013 at 12:17

Removed double post

Edited: 29/11/2013 at 14:30
29/11/2013 at 16:59

good luck to anyone doing POS ( uncle lirish) and W100 !! keep warm people !!

04/12/2013 at 06:05

No access to stairs either Tim! I'm not sure if it's better to do hill sprints or to just run on an incline on the treadmill and try to increase the distance I can do on a steep incline very time. the mountain is fairly gradual with a steep incline for about 3km at abou the 35km point of the race. Any advice appreciated! My plan is to train for the marathon in Dubai but treat that as a long training run not a race in preparation for the 50 km two weeks later.

WiB
04/12/2013 at 07:40

Do both. Hill sprints and continuous climbing.

WiB
04/12/2013 at 18:55

continuous?? what, like just keep going up in a vertical climb? like, FOREVER??

WiB
04/12/2013 at 20:55

Until you vomit... Plus a bit more as you will feel refreshed afterwards.

WiB
05/12/2013 at 02:21

ss - Well, while you're in Dubai I hear the Burj Khalifa has got quite a few stairs!

05/12/2013 at 09:38

does anyone go through phases maybe after a bad run or 2 of being fed up and bored with running? How do you get it back? It's not me its my training partner and I have visions of all next years plans going out the window, don't know what to suggest!

WiB
05/12/2013 at 10:07

Yeah, after a few races close together this year I just didn't really want to run. So I didnt. Take a few days off and most likely they will want to head out for a run again sometime soon!

WiB
05/12/2013 at 10:36

I think there have probably been too many races close together, no time for more than a week off, maybe I'll suggest that for next week! have cts ultra to get through first!

05/12/2013 at 16:26
Hi touie!
06/12/2013 at 06:53
Hi I've been lurking!!! was thinking about you the other day! I changed my SDW 50 entry to the NDW 50 instead!!!
Edited: 06/12/2013 at 06:53
08/12/2013 at 07:56

I also focus on just heading out the door - no watch, no plan, no time limit; perhaps a different location. usually does the trick, but definitely need time out sometimes ... the summer is lawsuits that time for me, the school holidays provide a perfect time to kick back a bit as I have no choice!

09/12/2013 at 01:34

So when you are planning on running a distance for a 1st time how do you work out your timing just wing it or is McMillan still reasonably accurate / worth a peek at 100k sort of distances?

i did 50m in just under 12h but was sick on the day and think If i had different food plans and was feeling well that I could have cracked 11h did a 4:36 marathon 3 weeks later, so looking at the wall next summer at 69m 

trying to come up with a ballpark target, as it gives me something to aim at / gives me a clue for timings. Does 17-18 hours sound a sensible sort of target to try to aim for? 

So thinking for my 50 was suggested I go through halfway in marathon plus half hour sort of time? for 69 m is it much slower than a 50 or similar sort of speed and just wing it

EDIT: McMillan seems to think around 15:30-16:00 seems a target.  Which is actually only around 7km per hour which seems ridiculously slow, as i've been doing heart rate training recently where 8km in an hour with an average heart rate of 122 is something i've been doing which I find really interesting as i feel so fresh  So I guess I really should be looking closer to 16 then 18 hours as an A goal.

Edited: 09/12/2013 at 10:45
09/12/2013 at 10:56

hehe, it's depressing how slow I am, some people could walk it faster than i'm going to do it.  But, in fairness my normal leisurely walk is actually borderline 3 MPH so it would take me 23 hours just walking it, and eating on the go.

09/12/2013 at 12:02

OK.... Plan sorted. Might be wrong but I have it now.  7:30 per km / 12 minute miles with 60 minutes of breaks spread over the 6 rest points, and an A target of sub 15 hours, my B target is 17:30 and C Target is 23:59:59

 

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