T Nation

Strength Training for Ultramarathon


#21

8/25
7AM
Run 14.03 in 1:43:42 ~ 7:23 pace

8/27
DL: 380 x 3, 385 x 3, 390 x 3, 405 x 2, 415 x 2, 455 x 1
Front Squat: 185 x 4, 195 x 3, 205 x 2, 220 x 2, 230 x 1, 240 x 1, 220 x 1,
Incline: 185 x 5, 185 x 4, 185 x 4, 185 x 4, 200 x 2, 165 x 8
Cable Abs: 130 x 18 x 5 sets
Stretch


#22

8/28
5AM
Run 7.48 in 58:18 ~7:48 pace, 497 ft elevation gain

8/29
515AM
6.56 in 53:05 ~ 8:05 pace

8/30
Move

9/1
8AM
Squat: 225 x 8, 255 x 3, 265 x 3, 275 x 3, 295 x 2, 305 x 2, 315 x 1
Incline: 185 x 5 x 2 sets, 185 x 4 x 2 sets, 200 x 2 x 2 sets
Deadlift: 385 x 3, 390 x 3, 395 x 3, 410 x 2, 420 x 2, skipped planned set of 460 because I was combining the Squat workout with deadlifting this week and the 420 felt slow and like technique was starting to slip.
Chest Supported Rows: 135 x 8 x 5 sets
Back Exts: 45 x 20 x 5 sets
Stretch

9/2
8 AM
12.02 in 1:30:09 ~ 7:30 pace, this is the most consistent long run I’ve ever had.
2.22 cool down job ~8:30 pace


#23

Busy week, which included a move and running the Blue Ridge Relay. So here’s the updates from the past week or so.

9/4
7AM
Deadlift: 385 x 3, 390 x 3, 395 x 3, 410 x 2, 420 x 2, 460 x 1
Front Squat: 185 x 4, 195 x 4, 205 x 2, 220 x 2, 230 x 1, 220 x 1
Chest Supported Rows: 135 x 8 x 5 sets
Back Exts: 45 x 20 x 5 sets
Cable Abs: 100 x 20, 150 x 12, 150 x 12
Rope Cable Kneeling Pull Downs: 150 x 12 x 3 sets
Stretch

9/5
515AM
Run 6.31 in 53:29 ~8:09 pace

9/7 - 9/8 Blue Ridge Relay - 210 miles, 9 man team, 8th runner
Leg 8 (1/4): 415PM - 3.50mi in 22:39 in ~6:28, 107 ft elevation gain
Leg 17 (2/4): 1035 PM - 2.91mi in 19:53 ~6:49, 249ft elevation gain
Leg 26 (3/4): 330AM - 4.30mi in 32:01~7:27, 531ft elevation gain
Leg 35 (4/4): 1021AM - 4.07mi in 37:42 ~9:15, 1038ft elevation gain

The team finished 7th overall, was the 1st 9 man team (only 12 man teams beat us) and we were 3rd in the open category. Overall time was 24:11. The team was super fast as I was the slowest on the team.


#24

9/10
945 AM
Run 5.57 in 40:36 ~ 7:17 pace, 430ft gain

9/10
310 PM
Deadlift: 390 x 3, 395 x 3, 400 x 3, 415 x 2, 425 x 2, 445 x 1, 435 x 1, 405 x 1
Front Squat: 185 x 2, 205 x 1, 215 x 1, 215 x 1
Back Exts: 45 x 20 x 3 sets
Cable Abs: 110 x 20, 120 x 18 x 4 sets
DB RDL: 45 x 12/side x 4 sets
Stretch


#25

9/11
250 PM
Pull ups: bwt x 22, bwt x 12
Incline: 185 x 5, 185 x 4, 185 x 4, 185 x 4, 195 x 1 (Incline felt horrible today; everything was heavy)
1 Arm DB Rows: 115 x 8 x 5 sets
Seated Rows: 175 x 8, 160 x 8 x 3 sets
Cable Lateral Raises: 20 x 15 x 3 sets
Kneeling Rope Pull Downs: 140 x 20, 180 x 8 x 3 sets
OH Tri Ext: 80 x 12, 80 x 12, 70 x 15
Stretch


#26

9/13
430PM
Squat: 225 x 8, 260 x 3, 270 x 3, 280 x 3, 300 x 1, 300 x 0 -> was supposed to hit 300x2, 310 x 2, 325 x 1, but nothing felt right today
Squat: 225 x 5 x 4 sets
Horizontal Back Ext: bwt x 18, 25 x 10 x 4 sets, bwt x 18
Seated Calfs: 90 x 15 x 3 sets
Cable Abs: 80 x 15 x 2 sets -> 0 - Pause - 0 Tempo

9/14
6AM
Run 8.21 in 1:01:23 ~7:29/mi, 675 ft elevation gain


#27

9/15
7AM
OHP: 115 x 3, 120 x 3 x 3 sets, 125 x 3 x 2 sets, 130 x 3 x 2 sets
OHP: 145 x 1, 160 x 1 -> This is my new working max for OHP.
Chest Supported Rows: 135 x 8 x 3 sets, 140 x 8 x 2 sets
DB Flys:55 x 12, 60 x 8, 65 x 8, 65 x 8
Seated Calfs: 90 x 15 x 3 sets
Machine Seated Rows: 100x 15, 115 x 12 x 2 sets, (115 x 6, 100 x 6, 85 x 6, 70 x 6, 55 x 6, 40 x 6)
Horizontal Back Exts: bwt x 10 x 3 sets
Kneeling Rope Pull Downs: 80 x 12 x 3 sets
Cables Abs: 80 x 14 x 3 sets
Stretch

9/16
845AM
DL: 395 x 3, 400 x 3, 405 x 4, 420 x 2, 430 x 2, 465 x 1
Front Squat: 185 x 5, 205 x 1, 220 x 1, 230 x 1, 210 x 1
Hack Squat Machine (weight per side): 45 x 15 x 2 sets, 70 x 12 x 2 sets
Sissy Squat Stand: bwt x 10 x 4 sets
Horizontal Back Ext: bwt x 18, 25 x 10 x 4 sets, bwt x 18
Rope Cable Abs: 87.5 x 12 x 2 sets
Standing Calfs: 90 x 15, 140 x 12 x 2 sets
Stretch

9/18
645AM
Run 7.0 in 52:34 ~7:29 pace

9/19
640AM
Run 8.0 in 57:52 ~7:13 pace


#28

9/21
410PM
Squat: 225 x 8, 260 x 3 x 2 sets, 270 x 3 x 2 sets, 280 x 3 x 2 sets, 290 x 1 x 3 sets
Incline: 185 x 5 x 3 sets, 185 x 4, 200 x 1, 205 x 1
Horizontal Back Ext: bwt x 18, 25 x 10 x 5 sets, bwt x 18
Seated Calfs: 90 x 15, 100 x 15 x 5 sets
Pull up: 25 x 8 x 4 sets
Dips: 25 x 8 x 4 sets
Stretch

9/24
450AM
Deadlift: 400 x 3, 405 x 3, 410 x 3, 425 x 1, 425 x 1 -> felt super heavy, but this was my first morning workout in a while; which means I should have warmed up more before starting
OHP: 120 x 3 x 3 sets, 125 x 3 x 2 sets, 130 x 3 x 3 sets, 150 x 1, 160 x 1
Seated Calfs: 90 x 16 x 2 sets, 140 x 12 x 4 sets
Horizontal Back Ext: bwt x 20, 25 x12 x 5 sets
Cables Abs: 87.5 x 12 x 5 sets
Stretch
Morning workout without some coffee, so everything felt a touch sluggish

9/26 - First attempt at a Kettlebell exclusive workout
615AM
In order:
curls: 8/side with 15lbs KB
KB Swings: 30 with 20KG (44 lbs) KB
1 Arm KB Swings: 12/side with 20KG KB
1 Arm Rows: 20/side with 20KG KB
Upright Rows: 12 with 20KG KB
Shoulder Press: 6/side with 20KG KB
Side Bends: 20/side with 20KG KB
Tri exts: 20/side with 15lbs KB
x 4 rounds


#29

After a busy few weeks I’ve took an accidental break and am getting back into it.

10/7
804 AM
Run 10.45 in 1:54:42 @ 10:58 pace with 1,447ft elevation gain

10/08
610AM
Squat: 225 x 5 x 5 sets, 245 x 3, 255 x 3, 260 x 3
Incline: 185 x 6, 185 x 5, 185 x 4 x 2 sets
Pull ups: bwt x 10 x 3 sets
Seated Calf Raises: 80 x 15, 90 x 16, 90 x 16
Stretch

10/09
626AM
Run 4.27 in 33:37 @ 7:52 pace

10/11
630AM
Pullups: bwt x 23
DB Incline: 65 x 8, 65 x 8, 65 x 6, 65 x 4
Machine Rows: 90 x 8 x 4 sets
Cable Abs: 120 x 16 x 5 sets
Cable lateral Raises: 20 x 12 x 5 sets
Rope Tri Push Downs: 110 x 8 x 2 sets
Stretch

10/12
637AM
Run 6.21 in 45:31 @ 7:20 pace

10/15
620AM
First workout in the garage gym
Squat: 225 x 5 x 5 sets, 245 x 3, 255 x 3, 265 x 3, 275 x 2, 295 x 1
Deadlift: 315 x 2 x 10 sets
Clean high pulls: 185 x 3 x 3 sets
Ab Wheel: bwt x 15 x 3 sets
Stretch


#30

10/16
Run 8.10 in 1:02:49 @ 7:45 pace (1200 on, 400 off x 4)

10/18
Safety Squat: 185 x 6 x 4 sets, 205 x 5
DL (Over/over grip): 315 x 1, 365 x 1, 385 x 1
OHP: 115 x5, 115 x 6, 125 x 5, 125 x 6, 125 x 5
Bent Over Rows: 155 x 10, 185 x 8 x 3 sets
DB Lateral Raises: 17.5 x 12 x 4 sets
Pull Ups: Bwt x 10 x 3 sets
Stretch


#31

10/19
555AM
Run 7.72 in1:00:06 @7:47

10/19
430PM
DL: 385 x 1, 385 x 2, 385 x 3, 385 x 4, 385 x 5, 405 x 1, 405 x 2, 405 x 3
Dips: Bwt x 10 x 5 sets
Pull ups: Bwt x 8 x 3 sets
BB Shrugs: 225 x 8
Stretch


#32

10/21
835AM
Run 11.01in 2:00:18 @10:56 pace -> Last long trail run before my ultra Saturday.

10/22
425PM
Squat: 225 x 6, 245 x 5, 265 x 3, 275 x 2, 285 x 1 x 3 sets
Deadlift: 315 x 2 x 12 sets (OO grip until the last 2 sets)
Front Squat: 135 x 5 x 4 sets
Ab Wheel: bwt x 15 x 3 sets
Stretch
Tapering by trimming down the squat volume.


#33

10/24
640AM
Run 7.01 in 51:48 at 7:23 pace (5 minutes on, 2 minutes off x 3; lots of “cool down” running)

10/26
610AM
Pullups: bwt x 15, bwt x 10 x 2 sets
OHP: 115 x 8, 125 x 6 x 2 sets, 135 x 3 x 3 sets
Squat: 135 x 5 x 3 sets
Last workout before race


#34

10/27
Run The Cannonball: Chattanooga, TN
10 laps at 4.3 miles per lap for 43 total miles. A bit more than 6000 ft of gain. Nutrition was pretty good during the race, but hydration was a bit off.

As always, consistency is key when training for anything. Next race, I’ll need to be more consistent both running and lifting.


#35

10/30
6AM
Squat: 135 x 10 x 3 sets, 185 x 5 x 3 sets
Pull ups: bwt x 10 x 4 sets
Deadlift: 225 x 3 x 8 sets
DB Lateral Raises: 17.5 x 12 x 3 sets
EZ Bar Curls: 74 x 8 x 3 sets


#36

10/31
430PM
Run 6.03 in 47:36 @ 7:53 pace

11/1
540AM
Run 4.24 in 31:29 @ 7:25 pace

11/1
430PM
Pull ups: bwt x 23, bwt x 10 x 4 sets
Floor Press: 205 x 5, 225 x 4, 245 x 2, 265 x 1
OHP: 125 x 8, 155 x 1 x 3 sets

11/2
Squat: 245 x 5, 265 x 3 x 3 sets, 275 x 2 x 2 sets, 295 x 1 x 2 sets
Dips: bwt x 10 x 3 sets
Ab Wheel: bwt x 15 x 4 sets
Stretch


#37

Awesome!


#38

11/2
410PM
Deadlift: 335 x 4, 385 x 2, 405 x 1, 435 x 1, 385 x 1 x 5 sets
Barbell Lunges: 95 x 8/leg x 2 sets
EZ Bar curls: 54 x 8, 54 x 12 x 2 sets
EZ Bar OH Tri Exts: 54 x 12, 54 x 14 x 2 sets
Stretch

11/3
630AM
Pull Ups: bwt x 10 x 5 sets
Front Squat: 185 x 2, 185 x 3 x 3 sets
Band Good Mornings: Green x 20 x 3 sets


#39

Thank you, was going for 50, but it wasn’t happening that day. Next time, I should be able to have more focused training leading up to the race.


#40

11/4
714AM
Run 10.02 in 1:17:15 @ 7:42 pace

11/5
606AM
Run 4.09mi in 32:29 @ 7:56 pace

11/5
415PM
Squat: 245 x 6, 265 x 4 x 3 sets, 275 x 3 x 2 sets, 295 x 1 x 4 sets
Deadlift: 315 x 3 x 10 sets
ez bar curl: 70 x 14 x 3 sets
Pinch grip (flat side): 30 x 20 sec/side
Ab Wheel: bwt x 16 x 3 sets
Stretch