Although my legs feel good, I have been taking it fairly easy on the running the past week. Jon recons that it will take about 4 weeks for my legs to be ready for a full program again and I know from personal experience, that I often have a post race high from hard and long efforts and end up doing too much too soon. Better to rest an extra day or two when you are feeling good, than have to miss a week or two down the road.
Anyway, with the extra time, I have been thinking a bit about how to maximize my trail and distance training this summer. I'll be working an office job, likely 8-10 hours a day 5 days a week, but still want to race competitively. I am just curious as to what some of you guys do? or what you would do (you know, say as I do, not as I do)?
As an FYI, I will be racing a 50k and a 50 miler, with some shorter races thrown into the mix. Is it possible to stay competitive at the shorter distances while training for the longer races? Do you cross train? Am, lunch, or PM workouts? how many hard runs a week? singles, doubles, triples? basic week template?
I obviously have some opinions and thoughts on the subject, that I'll share, but I look forward to hearing what you guys have to say.
Cheers,
Adam
16 comments:
Adam, I don't do the early a.m., before-work workout. I need to focus on the workout and not on my need to end the workout in time to get ready and get to work. With a small bit of food at 4:00, I can go at it at 5:00, and keep going as long or as short as I want. The weekends are freedom time, and when it feels good, the workout happens first thing in the morning, before my body finds excuses.
I find running to and from work very efficient, although carrying one's stuff and cleaning up once at the office can be a hassle.
Thanks guys, appreciate the comments. Rob, I sure hope I can leave by 4 or 5, that would make life much easier. I am sure that I will appreciate the long days of summer.
Pano, I'll be in Van and will try to bike commute, but running the odd day may make sense. Not too scenic and a lot of pavement, but I believe that we have showers at work. I'm also fairly close to Stanley Park, which will get some mileage for sure.
I think that if it was on the road (hard surface) it would be 4 weeks, but recovering from a trail 50km you should be a little quicker than that. My guess is that 2 weeks you'll be feeling like you WANT to train hard again, after 3weeks you'll be READY to train hard again. The fact that it was a fast course may slow you down a bit in your recovery though as well as that you went out hard and had to hang on.
You seem like you have done very well off of coming in from more of a marathoners background. I was surprised when you said that you topped out at 2.5hrs long runs.
If I was you, I'd say it's probably best to continue with that approach (though increase the long runs a little) and look to approach things from more of a speed perspective and not necessarily a heavy volume ultra background. Can't really see that crosstraining (ie. cycling takes so much time for an equivalent workout) is going to be a very efficient way to train other than the odd recovery day.
I agree with pano about the commute. Great way to maximize training time during the week, especially if you don't have a lot of time after work.
So as a template for 50km - 50m, I'd say Monday - Friday commute up to 1.5 - 2hrs each day total (w/doubles), including a long tempo effort one day and possibly a long hill workout another. I'd then look to single runs on the weekends with alternating back to back long runs on one weekend with a single long run the next. Depending on your current training load, you'd probably be best with 1 day off at least every two weeks and a down week with less volume every 3-4.
Just a few thoughts off the top of my head. And this is not really knowing too much about your past training background.
ok, sorry....that was a long ramble.
Hi Adam,
Enjoy reading your blog. I have done a few 100k runs in the last year (though I don't race them like you do), so take this for what it's worth.
I get up and run before work, always have. Evening runs are few and far between.
As far as an ultra template, I've followed two different schools of ultra-thought. For the first race I did, my weekend long run (Saturdays) built up to about 7 hours (70k) over the few months before the race. Then spent time running short or going for a long recovery walk on the Sunday.
For my second 100k training regimen, I ran two medium length runs on each weekend day (built up to about 4 hours - 40ish km each before the taper). This allowed my legs to get used to running while tired, and I think will be the method I stick with as I plan longer runs.
I also get out two or three more times during the week, and keep these shorter and faster.
Anyway, not sure what of that may work for you, but enjoy the experiment.
All the best,
Lee
Toughen up! Get back to training again already Campbell!!
GR
Hey Derrick, I appreciate the ramble!
Yes, I agree that I think the recovery will be/has been a bit quicker than Jon expects.
It is interesting how the softer surfaces, as well as not being stuck into one stride pattern with lateral motions, change of pace due to the course...is really quit different than a hard road marathon.
It was a bit of a faster course and although I did "bonk" a bit at the end, I think I have done a good job replenishing the system, so the effects may not be quite so long.
As for the length of the long run, while I didn't do many longer runs, my overall volume is quite good through the week. I do agree that longer runs are in order though.
your week template is exactly what I was doing, other than the back to back long run days. The alternating idea makes sense.
As for speed (a relative term), I was chatting with Phil V and it seems like there are enough "fast" runners, i.e. former 2:20 marathoners doing the ultras, that having speed is critical.
For me, it is also a matter of what I enjoy doing. I do like the harder efforts, whether it is a fartlek set, or ideally, a group workout, so I will keep that up. It has the added bonus of developing or maintaining an efficient stride.
With that in mind, I think that speed work is a relative term here. I see more value in doing slightly longer intervals, 3-10min, rather than pure track work. I also think that these should be done on a softer surface, not the track.
I do think that there is a time in the season for doing shorter faster sessions though.
I think that shorter sets should be hill strides (10sec-1min). It builds strength and good run form without beating you up as badly as a track workout.
So I agree largely with what you just wrote.
Lee, thanks for reading.
Wow, 70k training runs sound quite epic. You can do some serious exploring that way!
Which of the 2 ways worked best for you?
What do you think about Derrick's suggestion of alternating 1 week a long run and the next back to back runs?
I would think that for me, I would go with Derrick's approach.
The other option would be to train like a marathoner, with every 2-3 weeks doing a much longer run, just to work on being on your feet for that long and getting used to getting in some nutrition.
To Gary, how was your track set the Tuesday after Chuckie?
Yes, I should toughen up, I have had significantly more recovery time from the race that you :)
Hi Adam
I ran the knacker the last few years, and am signed up again. If you want to hit the trails once you are in Vancouver drop me an email.
Hey Oliver, that would be great. How do I get ahold of you? Do you have my email?
Oh, I guess that would be helpful.
oliver.utting at gmail
Hey Adam
Great run at Chuck, representing North of the border ;)
I work a 7:30-4:30 shift and find the early mornings are a must to fit in my weekly mileage. Out the door by 4:45, a steady 8-11 miles is a perfect way to greet the day (and surely to find hills living in N. Van). By doing this, I am also able to do doubles once or twice a week with an evening jaunt or gym session. As for the weekends...long efforts sum it up nicely.
I am more curious how to keep up the training during law school?? Not something I am looking forward to. advice...
Adam W
Hey Adam W, are you about to start law school? If so, congrats on a great choice. It can be very interesting.
As for running through school, I actually find it quite manageable. There is very little actual class time, 15 hours a week on a full load and I happen to LOVE reading, so it doesn't use up much energy.
The short answer is that I just make sure to make running fit in. I always have run gear in my locker at school, so sneak the runs in when I stop being effective with my work.
I also don't really do the group study thing, as I find it to be a huge time suck.
I am also not a big party guy. I like to celebrate occasionally, but rarely actually "go out", so I effectively have from 4-9 or 10 every night to get some work in then.
I find that running has made me much more productive. Because I have something that I love (need) to do, I make sure to get my work done, rather than waste time at school.
I very much consider it a choice and I chose to run 2 times a day. Running doesn't really take up that much time. 15 hours is a big run week and I can guarantee that you can find 15 hours of "dead time" a week.
It also helps that I am not too big on the cleanliness thing. I have no issue sitting in class caked in congealed sweat :)
Thanks for the reassurance/ advice. I am sure I will have no problem maintaining my weekly mileage/ adventures through law school; especially given that I too am not much into "going out" and a little grunge is standard for me. In the end, running is basically a non-negotiable aspect of my day that also boosts my productivity; but it is good to hear it from someone else that it can be done through grad school.
Thanks.
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