T Nation

Strength Training for Ultramarathon

12/18
11AM
Run 3.9 in 29:49 @ 7:35 pace

12/19
335PM
6.5" Block DL with Monster Mini: 335 x 3, 385 x 1, 435 x 1, 465 x 1
DL: 415 x 1 x 4 sets
SSB: 185 x 5, 205 x 5, 225 x 3 x 4 sets
Ab Wheel: bwt x 20 x 3 sets
Kneeling Band Abs: green x 20 x 3 sets
Lying Band Leg Curl: purple x 12 x 4 sets
Ez Bar Reverse Curl: 65 x 12 x 3 sets
Stretch

12/20
536AM
Run 7.0 in 50:24 @ 7:12 pace

12/21
9AM
Run 7.5 in 1:48:42 @14:18 pace with1,804 ft gained. Ran with my dog, so I limited the trail miles because I haven’t been running/hiking with him lately.

12/23
540AM
Run 10 in 1:18:00 @ 7:47 pace

Finally catching up after a delay. Way to much going on.

12/23
1042AM
Run 3.9 in 31:42 @ 8:02 pace

12/23
345PM
13" SSB Box Squat 205 x 3 x 6 sets
DL 225 x 1 x 5 sets
Sumo DL 225 x 1 x 5 sets
Single Leg RDL: 44 x 20 x 2 sets, 44 + purple x 10
Band upright rows: purple x 20 x 3 sets
Stretch

12/24
630AM
Run 6.4 in 52:21@ 8:09 pace

12/26
12PM
Hike 5.2 mi in 2:00:00 @ 23:05 pace

12/27
5AM
Run 9.0 in 1:10:11 @ 7:47 pace

12/29
13" SSB Box Squat: 215 x 2 x 8 sets
DL: 285 + monster mini x 1 x 5 sets
Sumo DL: 285 x 1 x 5 sets
Kneeling Band Abs: green x 20 x 5 sets
Single Leg RDL: 44 x 22 x 2 sets, 44 + purple x 12 x 3 sets
band upright rows: purple x 20 x 5 sets
stretch

12/30
Run 5.2 in 41:34 @ 7:55 pace

12/30
Pullups: bwt x 20
OHP: 165 x 2 x 6 set
Ab Wheel: bwt x 18 x 5 sets
pullup bar band rows: green x 20 x 5 sets
Tri Push downs: green x 20 x 5 sets
stretch

1/1
6Am
Run 7.0 in 55:06@ 7:46

1/2
415PM
band DL (purple + monster mini): 315 x 1
band DL (purple): 385 x 1, 405 x 1
band DL (monster mini): 435 x 0
DL: 435 x 1
SSB 205 x 5 x 2 sets, 225 x 4 x 4 sets
Kneeling Band Abs: green x 20 x 5 sets
stretch

1/3
Run 5.0 in 37:27 @ 7:29 pace

1/4
537AM
Run 12.0 in 1:33:38 @ 7:46 pace

1/5
815 AM
13" SSB Box Squat: 215 x 2 x 10 sets
DL: 285 + monster mini x 1 x 5 sets
Sumo DL: 335 x 3 x 5 sets
Sumo DL: 245 x 5 x 5 sets
Kneeling Band Abs: green x 20 x 5 sets
Single Leg RDL: 44 x 22 x 2 sets, 44 + purple x 12 x 3 sets
band upright rows: purple x 20 x 5 sets
lying band leg curls: purple x 12 x 4 sets
ez bar reverse curls: 65 x 12 x 4 sets
stretch

1/6
555AM
Run 6.0 in 46:02 @ 7:40 pace

1/6
415PM
Pullups: bwt x 26
OHP 165 x 2 x 6 sets
OHP 135 x 3 x 3 sets
Ab Wheel: bwt x 20 x 3 sets
Band Tri Push downs: green x 20 x 5 sets
Band Pullup Bar rows: green x 20 x 5 sets
Stretch

1/7
540AM
Run 10.0 in 1:15:15 @ 7:32 pace

1/9
630AM
Run 8.0 in 59:34 @ 7:27 pace

1/11
6AM
Run 12.5 in 1:43:00 @ 8:14 pace

1/12
Run 11.3 in 1:26:18

1/14
Run 12 in ~1:29:00

1/15
Run 7.1 in 57:33 @ 8:02 pace

1/16
4PM
13" SSB Box Squat: 215 x 2 x 12 sets
DL: 285 + monster minis x 1 x 5 sets
Sumo DL: 335 x 1 x 5 sets
Sumo DL: 245 x 5 x 5 sets
Kneeling Band Abs: green x 20 x 5 sets
Single Leg RDL: 44 x 20 x 2 sets, 44 + purple around Rack x 10 x 3 sets
Band Upright Rows: purple x 20 x 5 sets
stretch

1/17
Run 5.0 in 38:20 @ 7:40 pace

1/18
Run 7.4 in 1:24:58 @ 11:20 pace

1/19
5AM
Run 12.2 in 1:41:52 @ 8:20 pace

1/20
Run 4.0 in 32:00 @ 8:00 pace

1/20
415PM
13" SSB Box Squat + green band: 185 x 2 x 8 sets
DL: 305 + monster minis x 1 x 5 sets
1" Deficit Sumo DL: 305 x 1 x 5 sets
RDL: 225 x 8 x 5 sets
Kneeling Band Abs: green x 20 x 5 sets
Band Upright Rows: purple x 20 x 5 sets
Band GM: green x 15 x 5 sets
Lying Leg Curls: purple x 15 x 2 sets
Stretch

1/21
540AM
Run 8.0 in 57:39 @ 7:12 pace

1/21
Pullups: bwt x 25
OHP: 165 x 2 x 6 sets
Ab wheel: bwt x 18 x 5 sets
DB Lateral Raises: 17.5 x 12 x 4 sets
EZ Bar Reverse curls: 75 x 12 x 4 sets
Stretch

1/22
1030AM
Run 5.0 in 39:17 @ 7:51 pace

After typing all of that in, I’ve realized that I repeat the same workouts quite a bit. But the workouts have been working, so I’m not sure I’ll be changing them too much unless I’m bored with the workouts.

1/23
415PM
Sumo DL: 385 x 1, 415 x 1, 455 x 1
SSB: 225 x 4 x 6 sets
EZ Bar Reverse Curls: 75 x 12 x 5 sets
Rotary Pullups: bwt x 8 x 3 sets, bwt x 6
Band low rows: purple x 20 x 4 sets
Lying Band Leg curls: purple x 12 x 3 sets
Stretch

1/24
640AM
Run 5 in 38:37 @ 7:42 pace

1/25
1114AM
Run 10.0 in 1:19:01 @ 7:54 pace

1/26
Run 14 in 2:38:49 @ 11:20 pace with 2,451 ft gained

1/27
Run 4.0 in 32:56 @ 8:14 pace

1/27
315PM
13" SSB Box Squat + green band: 185 x 2 x 10 sets
DL: 315 + monster minis x 1 x 5 sets
1" Deficit Sumo DL: 315 x 1 x 5 sets
Front Squats: 205 x 2 x 5 sets
Kneeling Band Abs: green x 20 x 5 sets
Single Leg RDL: 44 + purple x 10 x 5 sets
Band Upright Rows: purple x 20 x 5 sets
Lying Leg Curls: purple x 15 x 2 sets
Stretch

1/28
520AM
Run 8.0 in 1:00:32 @ 8:04 pace

1/28
4PM
Pullups: bwt x 27
OHP: 165 x 2 x 6 sets
Rotary pullups: bwt x 8 x 2 sets
Bwt Skull Crushers: 13th safety Pin x 8 x 4 sets
Stretch

1/30
650AM
Squat: 295 x 1, 335 x 1, 365 x 1, 375 x 1 (I’m pretty sure this was high, even by my standards).
DL: 405 x 1 x 3 sets
Sumo DL: 335 x 1 x 3 sets
Band Side Crunches: green x 12 x 6 sets
Single Leg Squats: bwt x 10 x 4 sets
EZ Bar Reverse Curls: 75 x 12 x 3 sets
Stretch

1/31
518AM
Run 8.0 in 1:01:33 @ 7:40 pace

2/2
115PM
13" SSB Box Squat + green band: 185 x 2 x 12 sets
DL: 315 + monster minis x 1 x 5 sets
1" Deficit Sumo DL: 315 x 1 x 5 sets
Dips: bwt x 10 x 5 sets
Front Squats: 205 x 2 x 6 sets
Kneeling Band Abs: green x 20 x 5 sets
Single Leg RDL: 44 + purple x 12 x 5 sets
Band Upright Rows: purple x 20 x 5 sets
Lying Leg Curls: purple x 12 x 2 sets
Single Leg Squat: bwt x 10 x 5 sets
Stretch

2/3
520AM
Run 8.0 in 1:02:00 @ 7:45 pace

2/4
515AM Run 6.5 in 48:02 @ 7:23 pace
Stretch

2/5
Pullup bar band rows: green x 20 x 8 sets
OHP Cluster sets: 155 x 3 singles x 6 sets (10 seconds between singles)
Rotary Pullups: bwt x 8 x 2 sets, bwt x 6
Bwt Skull Crushers: 13pin x 8 x 3 ests
Stretch

2/6
520AM
Run 8.3 in 1:04:00 @ 7:38 pace
Stretch

2/6
4PM
6.5" Block Pull 405 x 1, 455 x 1, 505 x 1 (which is apparently a PR, not to bad for running 8 about 8 hours before)
SSB: 225 x 4 x 6 sets
Kneeling Bands Abs: green x 20 x 5 sets
Single Leg Squat: bwt x 10 x 5 sets
EZ Bar Reverse Curl: 75 x 12 x 4 sets

2/7
540AM
Run 5.1 in 36:13 @ 7:04 pace

2/8
330PM
Run 7.0 in 55:19 @ 7:54 pace

2/9
9AM
Run 15.01 in 1:57:18 @ 7:49 pace

2/10
420PM
SSB Cluster set Squat: 265 x 3 x 4 sets => 20 seconds between singles
DL cluster set: 385 x 3 x 1 sets, 365 x 3 x 3 sets => 20 seconds between singles

2/11
555AM
Run 5.3 in 40:00 @ 7:29 pace

2/11
430
DL: 245 x 5 x 8 sets
Sumo DL: 245 x 5 x 4 sets
Kneeling Band Abs: green x 20 x 4 sets

2/12
640AM
Run 7.0 in 55:19 @ 7:54 pace

2/17
605AM
Run 4.8 in 37:01 @ 7:39 pace

2/18
Run 5.1 in 38:03 @ 7:27 pace

2/20
Hike 4.1 in 2:12:56 @ 31:57 pace with 722 ft gain

2/25
13" SSB Box Squat: 265 x 1 x 6 sets
13" SSB Box Squat: 245 x 1 x 4 sets
1.5" Deficit DL with Mini Monster: 295 x 1 x 10 sets
Kneeling Band Abs: green x 20 x 5 sets
Band Upright rows: purple x 20 x 3 sets
stretch

2/26
534AM
Run 7.1 in 54:55 @ 7:44 pace

2/26
Pullups: bwt x 27
OHP: 165 x 2 x 5 sets

2//27
Run 5.1 in 39:18 @ 7:42 pace

2/28
415PM
DL: 405 x 1, 455 x 1, 505 x 0, 505 x 0, 405 x 3, 225 x 3 x 4 sets
Kneeling Band abs: green x 20 x 2 sets

2/29
Run 15.6 in 3:33:28 @ 13:38 pace with 3048 ft gain

3/1
1230PM
Barbell Rows: 185 x 12, 205 x 10 x 2 sets, 225 x 8 x 2 sets, 275 x 4
DL: 225 x 3 x 8 sets
Band Tri Push Downs: green x 20 x 5 sets
Band Side push downs: green x 12 x 5 sets
Band Pullup bar rows: green x 20 x 5 sets
Single Arm Floor KB Press: 44 x 8 x 2 sets

3/2
Run 5.0 in 40:00 @ 7:54 pace

3/3
13" SSB Box Squat: 245 x 1 x 4 sets, 265 x 1 x 6 sets, 245 x 1 x 2 sets
DL: 245 x 3 x 8 sets
Kneeling Band abs: green x 20 x 5 sets
Band upright rows: purple x 20 x 5 sets
stretch

3/4
Run 6.0 in 45:30 @ 7:35 pace

3/5
Run 5.2 in 40:51 @7:47 pace

3/7
Run 10.0 in 1:17:00 @ 7:39 pace

3/8
930AM
SSB: 135 x 5 x 5 sets, 185 x 5 x 3 sets, 205 x 2, 225 x 1 x 2 sets
DL: 225 x 3 x 8 sets
DB Curls: 50 x 6 x 2 sets, 50 x 8 x 2 sets (super set ez bar reverse curls)
Ez Bar Reverse Curls: 75 x 10 x 4 sets
band side push downs: green x 12 x 5 sets
Sissy Squats: bwt x 8 x 3 sets
Band upright rows: purple x 20 x 4 sets
stretch

3/10
Run 4.0 in 30:56 @ 7:44 pace

3/10
KB OHP: 44 x 10 x 3 sets
KB Wrestler Rows: 44 x 8 x 3 sets

3/11
Run 4.0 in 31:16 @ 7:49 pace

3/14
530AM

Belmonte 50 Miler (Actually 52.4, a double marathon)
52.4 miles in 13:09:44 @ 15:04 pace with at least 7000 ft gain.

I started cramping around mile 19 and fell behind my group around mile 21. This was frustrating because I was not feeling bad, my calfs and hamstrings just couldn’t run for very far without cramping. The aid station at mile 26, I downed gatorade and salt tablets, which put me back in the race, but I still found myself cramping and not being able to run as much as I’d have liked. I think my pre-race/training nutrition was poor and I should have been consuming more electrolytes after workouts and 72 hours before the race.

Overall, I think I was only as good as my training. Doing most of my runs on the treadmill worked, but I think I was too conservative when setting my paces for intervals. My stress level during the training block was very high due to work, which caused less than stellar workouts and a few missed long runs (which I think really hurt me more than anything else).

I’ll just have to train better next time.

3/18
710AM
Pullups: bwt x 25, bwt x 14
Floor Press: 205 x 8, 225 x 5, 255 x 3
Barbell Rows: 185 x 12 x 3 sets, 205 x 10 x 2 sets
Kneeling Band Abs: double wrapped green x 12 x 5 sets
Low Band rows: purple x 25 x 5 sets
DB Curls: 50 x 8 x 5 sets
OH Band Tri Ext: purple x 20 x 5 sets
Stretch

3/18
11AM
Run 3.5 in 28:02 @ 8:00 pace

You must be stronger than all your fellow ultramarathon runners?

Maybe, lifting weights hasn’t been something that’s came up out on the trails for me. But I’d imagine I’m stronger than most other runners. I think the more important thing is that doing a lower body workout the day before a long run lets me make my long runs shorter (so I don’t have to spend so much time running). If that actually works or not is up for discussion.

3/21
5PM
EMOM KB Swings (Both hands, left hand, right hand rotation every 3 minutes): 44 x 15 x 15 sets

3/23
430PM
13" SSB Box squats: 205 x 3 x 6 sets
SSB Squats: 155 x 8 x 3 sets, 245 x 1 x 3 sets
KB Swings (both hands, left hand, right hand super set) 44 x (15, 15, 15) x 3 sets
Kneeling Band Abs: green double wrap x 12 x 3 sets
stretch

What’s the idea behind that?

Running on fatigued legs. For me, it gets me to the “this really sucks, my legs hurt” feeling earlier than if I was well rested for the long run.

Like I said, I’m not sure that 100% works on some of the longer distances; it’s worked well for shorter distances like 50K, but didn’t work quite as well for my 50 miler (but there were many more factors like a new job with more responsibility, some missed workouts, etc).

3/24
445PM
EMOM KB Swings (Both hands, left hand, right hand rotation every 3 minutes): 44 x 15 x 15 sets

3/35
440PM
Pullups: bwt x 27
OHP: 165 x 2 x 4 sets, 135 x 4 x 4 sets
BB Rows: 185 x 12 x 5 sets
DB Lateral raises: 22.5 x 12 x 3 sets, 22.5 x 10 x 2 sets
Band Side Bends: double wrapped green x 12 x 5 sets
Band Tri Push downs: Double wrapped green x 15 x 5 sets
Shrugs: 185 x 12 x 4 sets
DB Curls: 50 x 8 x 3 sets
Stretch

That works for me too.I haven’t done more than a regular marathon but mentally something changes faster when you are already “tired” when you start running.It’s nice to know that I am not the only one that goes against the grain in that category.
Btw- what a great log that you have!!!Definitely something I’m aspiring to- good job

@tinto, I’m glad to hear that it works for someone else as well. I also do lower body work the day before my normal interval sessions, which has a similar effect and makes the taper super effective. But I’ve also had issues where it slowed me down too much and I became discouraged at my times/effort. It’s a double edged sword.

Thanks for the compliment. I’m planning on changing up my distances for a while to give me a break from ultra training. But I think the only real difference will be my long runs will probably be about 10 miles at most. We’ll see how that goes when I pick running back up.