15 Comments

Ultra Training – This Is New.

Ultra marathons are any distance above 26.2 (marathon distance), but most runners consider an ultra starts at 50k or 31.07 miles. I’m no expert and i’m not running 31 miles for MS with any particular time goal. I just want to have a good time, not injure myself and finish. PS- Thank you so much to the many awesome people that have already donated! It makes me extremely thankful and proud to call you my friends.

First I did a little research about how to train for an ultra. Hint: it’s not the same as a marathon. Big change #1: You have to get used to running on tired legs. Hence the double weekend long run.

Screen Shot 2016-06-27 at 8.00.15 AM

I do a normal long run on Saturday and a shorter run Sunday. Eventually the goal is to have your weekend runs equal the distance of the ultra. I need to build up to two back-to-back 15 milers OR something like a 20 miler + a 10 miler. I was surprised at how I’ve been afraid of the 2nd run more than the first. The 4-5-6 miler has been terrifying after a 15+ long run, but each 2nd run has felt better and better. Maybe it’s a mental thing since I’m running a short distance?

Also, I like having an off day before and after long runs, so during the week i’m running Tuesday, Wednesday and Thursday, which gives me Friday and Monday off. Those three back to back running days again, help with more cumulative leg fatigue.

File_000 (238)

In traffic, getting my GPS up, stopped on the way home for 8 speedy miles. Tell me you’ve done this!?

Second you have to strength train. Just because the mileage is creeping up (44 this week!) it’s no excuse not to strength train legs. It keeps the hips and glutes strong and i haven’t had any IT band issues since December. I contribute that to lifting heavy. I try my best to strength train 2-3x week, one heavier leg day, one lighter or body weight day. And i do arms/abs every time no matter what. You can’t swing your arms by your sides for hours running without a strong upper body.

Third, you need to fuel like a pro. Plan your routes around water fountains, take money or a debit card in case you need to grab food/drinks. Or do the opposite of what i’ve been procrastinating and buy a hydration pack already. And take more food than you think you’ll want. Last Saturday’s long run I finally was able to get down 3 gels (one more than usual) and it was the reason I had the energy to finish.

File_000 (236)

new Pro Compression socks! Love them

Last, take the recovery seriously. During the week I have ONE day off from working legs in either a run or strength session. Which means I have to spend extra time stretching, foam rolling, wearing compression gear, sleep & nutrition. I’m on top of having a protein smoothie immediately after a workout. <—this was a big change with a noticeable recovery time difference. I also walk a LOT. I stopped adding it to my weekly workouts log because I couldn’t get track of how often i’m out with LE and Cameron. I truly think the additional walking miles are keeping my legs fresh and working the other muscles running doesn’t.

File_000 (235)

File_000 (234)

File_000 (237)

typical evening meal. Burger with avocado & greens, brussel sprouts YUM!

One note I found very interesting about ultra training is not to forgo speed work altogether! You still want to keep the fast twitch muscle fibers firing. June was all about mileage building which i good about and July will be about tossing in some speed to prep for the August ultra. Someone asked me why I want to do this in August. It’s my birthday! And why not?? Plus i’m hoping all this heat and humidity training will translate to some fast times this fall once the ultra is over. 🙂

Last Week

Monday: 20min upper body

Tuesday: 7.5m easy 9:02/pace, 45min legs (backsquats 45-110lbs, bosu ball burpees, situps)

Wednesday: 8.1m tempo 7:53/pace

Thursday: 5m easy 9:45/pace

Friday: Rest

Saturday: 17.5m long 9:23/pace

Sunday: 6m easy 8:51/pace

Total Miles: 44.1

Who’s training for a fall race? When does your plan start?

How did your long run go last weekend?

 


18 Comments

Ankle Exercises!

Monday: 2 mile walk, 25 min shoulders/biceps

Tuesday: 20 back and hamstrings, 10 abs

I’m doing well keeping up with cross training and strengthening my ankle while I’m not running.  I wanted to share what i’ve been up to during this month long running hiatus (can’t believe it’s been 24 days!–yes i’m counting!) I had an encouraging post in my Facebook feed from Runner’s World. It made me feel like I won’t completely lose fitness by walking.

Screen Shot 2014-05-27 at 12.22.16 PM

I’m trying to walk every day or every other day until I get the full ok to start running. On Memorial Day, Cameron and I went for a sunny walk near my gym.

photo-20

We saw a couple deer on our walk, small fish in the creek and I still had no pain in my ankle!

photo-18

I tried my hands and feet at 30 minutes of yoga over the weekend and man, I need to do this more often. Just holding some of these basic poses made me sweat and afterward my entire body felt relaxed and loose. I took a few pictures, not to show off cause i’m not flexible, but to have a starting point. Maybe in 6 months from now I’ll have better form and flexibility.

20140525_154304

I didn’t know I clasped my hands until I saw this picture.. that’s cheating. haha

20140525_154011

I found sports bras at American Eagle for just $6 each over the weekend. 🙂 They’re not high impact, but good for yoga, walking and work. And they’re so pretty! This had nothing to do with my ankle recovery, but a deal that good would make anyone feel better.

20140525_120126

Every night i’m trying to do something to strengthening my ankle. The usual go-to’s for mobility/strengthening is to make circles with your ankle and trace the alphabet, getting the ankle to move in all directions. I also stumbled upon this video and started doing these exercises. They don’t seem like much, but they work! I did about 20 reps per exercise.

Does any one out there walk as cross training?