T Nation

Strength Training for Ultramarathon


#61

1/11
607AM
Run 9.76 in 1:12:51 @ 7:28 pace

1/11
410PM
1.5" Deficit DL: 385 x 1 -> Stopped because nothing felt right

1/13
1055AM
Run 7.00 in 1:31:42 @13:05 pace -> 1,181 ft of gain; super slow since the trail was rocky and wet with leaves; much better a hiking trail.

1/14
5AM
Incline DB Press: 60 x 8 x 4 sets
DB Rows: 100 x 10 x 4 sets
Row: 2500 in 10:40
Stretch


#62

1/14
420PM
Squat: 245 x 12, 295 x 3 x 3 sets, 315 x 2 x 2 sets, 335 x 1 x 3 sets
1.5" Deficit DL: 375 x 1 x 12 sets -> Skipped supersetting with pullups because of a weird upperback strain
SSB with light band around knees: 135 x 5, 155 x 5 x 4 sets
KB Single Leg RDL: 44 x 22 x 4 sets
DB Curls: 47.5 x 8
Straight Bar Curls: 65 x 15 x 3 sets
Stretch

1/15
602AM
Run 8.51 in 1:05:41 @ 7:43 pace; 200m x 4, 400 x 2, 800 x 1, 400 x 2, 200 x 4 -> half distance recovery


#63

1/16
520AM
Run 5.06 in 43:11 @ 8:31 pace -> run with dog

1/16
420PM
Pullups: bwt x 23, bwt x 12, narrow grip: bwt x 12, bwt x 10
OHP: 155 x 3 x 3 sets, 165 x 1 x 4 sets, 155 x 3, 155 x 2 x 2 sets
Lean Away DB Lateral Raises: 22.5 x 10 x 4 sets

1/17
548AM
Run 7.83 in 59:10 @ 7:33 pace with 570 in elevation gain


#64

1/18
DL: 315 x 3, 385 x 5, 405 x 2, 435 x 1, 465 x 1 x 3 sets, 405 x 1 x 6 sets
SSB G/M: 95 x 18, 95 x 16 x 2 sets
Single Leg KB Goblet Squat 44 x 8 x 3 sets
Stretch

1/22
648AM
Run 10.50 in 1:15:37 @ 7:12 pace -> 16 degrees out, but felt like 9.

1/23
643AM
Run 12.52 in1:36:21 @ 7:42 pace


#65

1/25
550AM
Run 8.01 in 1:01:21 @ 7:39 pace

1/28
350PM
Squat: 245 x 12, 295 x 4, 295 x 3 x 2 sets, 315 x 2 x 2 sets, 335 x 1 x 2 sets, 275 x 3
1.5" Deficit DL: 365 x 1 x 10 (Super set pullups)
Pull ups: bwt x 5 x 5 sets, narrow grip bwt x 5 x 5 sets (super set DL)
SSB with light band around knees: 155 x 5 x 5 sets
KB Single Leg RDL: 44 x 22 x 4 sets
AB Wheel: bwt x 15 x 3 sets
DB Curls: 47.5 x 8 x 4 sets
Stretch


#66

1/30
4PM
OHP: 155 x 3 x 3 sets, 165 x 1 x 4 sets, 155 x 2 x 2 sets, 135 x 5, 135 x 4, 135 x 3, 135 x 2, 135 x 1
Pullups: bwt x 10 x 3 sets, narrow grip, bwt x 10 x 3 sets
Lean away DB Lateral Raises: 22.5 x 12 x 3 sets
Stretch

1/31
11AM
Pullups: bwt x 5 x 3 sets (5 - 0 - 5) tempo
Dips: bwt x 10 x 4 sets
KB 1 Arm Rows: 44 + pink band x 15 x 3 sets

2/1
631AM
Run 4.03 in 30:41 @ 7:36 pace

2/1
330PM
DL: 335 x 3, 385 x 5, 405 x 2, 435 x 1, 475 x 1 x 3 sets, 435 x 1, 405 x 2, 405 x 1 x 5 sets
SSB G/M: 95 x 18 x 3 sets, 95 x 16
Stretch

2/2
752 AM
Run 11.20 in 1:20:51 @ 7:13 pace

2/2
1038 AM
Hike 5.71 in 1:57:53 @ 20:38 pace

2/3
1137 AM
Run 4.11 in 33:34 @ 8:10 pace

2/3
1245PM
Floor Press: 205 x 4, 225 x 3, 255 x 2 x 2 sets, 225 x 4, 225 x 4, 205 x 5
Pullups: bwt x 12 x3 sets, narrow grip, bwt x 12 x 3 sets
Dips: bwt x 10 x 3 sets
Band upright rows: purple x 20 x 3 sets
Stretch


#67

2/4
4PM
Squat: 245 x 12, 295 x 4, 295 x 4, 295 x 3, 315 x 2 x 2 sets, 335 x 1 x 2 sets, 315 x 1, 295 x 2
1.5" Deficit DL: 365 x 1 x 12 sets (superset Pullups)
Pullups: bwt x 5 x 12 (superset DL)
SSB With band around knees: 185 x 4 x 5 sets
KB Single Leg RDL: 44 x 22 x 4 sets
Ab Wheel: bwt x 16 x 4 sets
SSB Walkouts: 335 with 8 second hold, 385 with 8 second hold x 2 sets
ez bar curls: 57.5 x 20 x 3 sets
Stretch

2/5
623AM
Run 7.88 in 57:44 @ 7:19 pace -> 800m on, 2:45 off x 7

2/5
4PM
Pullups: bwt x 5 x 4 sets (5 - 0 - 5) tempo
G/M: green x 20 x 3 sets
Tri push down: Green x 20 x 3 sets
OH Tri Ext: Green x 10 x 3 sets

2/6
610AM
Run 4.48 in 33:13 @ 7:25 pace


#68

2/7
1009AM
Run 4.02mi in 31:53 @ 7:55 pace with 487ft elevation gain

2/8
630AM
Run 4.47mi in 32:58 @ 7:22 pace

2/8
330PM
DL: 335 x 3, 385 x 5, 405 x 2, 435 x 1, 485 x 1, 475 x 0 (attempted this too quickly, shouldn’t have taken the attempt, but I did bail early on it since it felt bad), 405 x 2 x 5 sets
KB Single Leg Squat: 44 x 8 x 4 sets
AB Wheel: bwt x 16 x 4 sets
SSB G/M: 95 x 16, 95 x 18 x 3 sets
Stretch

2/9
1120AM
Run 7.01mi in 1:26:30 @ 12:20 pace, 1179Ft elevation gain, on a poorly marked trail

2/11
524AM
Run 7.21mi in 54:59 @ 7:37 pace -> (400m on, 200m off, 800m on, 200m off x 4)


#69

2/12
445PM
Squat: 245 x 12, 295 x 4 x 3 sets, 315 x 3, 315 x 2, 335 x 1 x 3 sets, 295 x 2
1.5" Deficit DL: 365 x 1 x 12 sets (superset with pullups)
pullups: bwt x 6 x 7 sets, narrow grip bwt x 6 x 5 sets
SSB Squats: 185 x 4 x 5 sets with pink band around knees
KB Single Leg RDL: 44 x 22 x 4 sets, 44 with purple band x 10
Ab Wheel: bwt x 16 x 4 sets, bwt x 14
SSB Walkouts: 335 x 10 second hold, 385 x 8 second hold x 2 sets
ez bar curl: 57.5 x 20
DB Curls: 47.5 x 8 x 2 sets
Stretch

2/13
5AM
Run 10.45 in 1:23:20 @ 7:58 pace -> 4mile warmup, 1 min on, 1 min off x 15


#70

2/13
415PM
Pullups: Bwt x 23
OHP: 155 x 3 x 3 sets, 165 x 1 x 3 sets, 135 x 5, 135 x 4, 135 x 3, 135 x 2, 135 x 1
KB 1 Arm Rows: 44 w/ pink band x 16, 44 w/ purple band x 8 x 3 sets
OH barbell Tri Ext: 95 x 10 x 4 sets
Pullup Bar Band Rows: green x 25 x 3 sets
stretch

2/14
501AM
Run 5.01 in 37:58 @ 7:34 pace -> Progression run mile 1: 8:44, mile 5: 6:55


#71

2/15
515PM
DL: 315 x 4, 385 x 5, 405 x 2, 435 x 2 x 4 sets, 435 x 1
Stretch

2/16
12PM
Hike 11.89 miles in 4:16:50 @ 21:36 pace with 3,196ft of elevation gain

2/18
535AM
Run 5.02 in 38:46 @ 7:43 pace