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

1 Like
#72

2/18
130PM
Squat: 295 x 4 x 3 sets, 315 x 3 x 2 sets, 335 x 1 x 3 sets, 315 x 1, 295 x 2
1.5" Deficit DL: 375 x 1 x 8 sets (superset with pullups)
Pullups: bwt x 6 x 8 sets (superset with DL)
SSB Squats: 185 x 4 x 5 sets with band around knees
KB Single Leg DL: 44 x 22 x 3 sets, 44 + purple x 12 x 2 sets
AB Wheel: bwt x 18 x 5 sets
SSB Walkouts: 315 x 12 seconds, 385 x 10 seconds, 385 x 10 seconds
Farmer Walk Fat Grip (using the bar itself, not the handle) 1 arm DL and hold: 120 x 1 x 4 sec hold, 120 x 1 x 6 sec hold, 120 x 1 x 10 sec hold
Stretch

2/19
507AM
Run 10.01 in 1:20:49 @ 8:04 pace

2/20
350 PM
Pullups: bwt x 24, narrow grip bwt x 14 x 2 sets
OHP: 155 x 3 x 3 sets, 165 x 1 x 5 sets, 155 x 2 x 2 sets, 135 x 5, 135 x 4, 135 x 3, 135 x 2, 135 x 1
Farmers Walk Handle 1 Arm Rows: 110 x 10 x 3 sets, 130 x 8 x 2 sets (works pretty well as a replacement to DB 1 arm rows)
Farmer Walk side bends: 110 x 10 x 4 sets
OH Tri Exts: 95 x 10 x 4 sets
DB lean away lateral raises: 22.5 x 12 x 3 sets
Stretch

2/21
520AM
Run 9.02 in 1:09:07 @ 7:40 pace -> 800 on, equal time recovery off x 8

#73

2/24
739AM
Run 5.71 in 48:58 @ 8:34 pace with 435 ft elevation gain; run with dog

902AM
Run 8.72 in 1:03:22 @ 7:16 pace with 353 ft elevation gain; run without dog

Day total: 14.43 in 1:52:20 @ 7:47 pace with 788 elevation gain

2/25
535AM
Run 5.18 in 40:58 @ 7:54 pace

2/25
4PM
Squat: 245 x 12, 305 x 3 x 3 sets, 325 x 2 x 2 sets, 335 x 1 x 3 sets, 295 x 2
1.5" Deficit DL: 375 x 1 x 10 sets (superset with pullups)
Pullups: bwt x 6 x 10 sets (superset with DL)
SSB: 185 x 5, 185 x 4 x 4 sets with pink band around knees
KB Single Leg RDL: 44 x 25 x 5 sets
AB Wheel: Bwt x 18 x 5 sets
Farmer Walk Handle Fat grip DL and Hold: 130 x 6 sec, 130 x 5 sec, 130 x 6 sec
Stretch

2/26
531AM
Run 8.01 in 1:01:16 @ 7:39 pace -> (400m on, 200m off x 4) with 400m off between sets x 3 sets

1 Like
#74

2/27
1204 PM
Run 5.04 in 40:36 @ 8:03 pace

2/27
5PM
OHP 155 x 2, 165 x 1 -> cut workout due to work

2/28
536AM
Run 7.15 in 52:47 @ 7:22 pace -> 5 Tempo, with 3 miles under 7 min mile

3/4
540AM
Run 5.2 in 41:27 @ 7:53 pace -> treadmills are stupid, but so is 16 degrees in March.

3/4
430PM
DL: 315 x 4, 385 x 5, 402 x 2, 435 x 1, 485 x 1, 465 x 0, 435 x 1
SSB: 185 x 5 x 5 sets with pink band around knees
Wide Stance DL: 245 x 5 x 4 sets
FWalk Side Bends: 130 x 10 x 3 sets
Stretch

3/5
530AM
Run 7.09 in 53:56 @7:36 pace -> 4 x 1200 with 400 m off, it was about 16 degrees out again. Ran these outside.

3/5
RDL: 245 x 12 x 2 sets, 275 x 8 x 2 sets
Band Sumo DL: green x 20 x 4 sets
Jump rope -> trying to learn double unders

#75

3/6
430PM
OHP: 165 x 2 x 5 sets, 155 x 2 x 5 sets
Band upright rows: purple x 20 x 3 sets

3/7
518AM
Run 9.05 in 1:06:52 @ 7:23 pace -> tempo 6

  1. 6:57
  2. 6:57
  3. 6:54
  4. 7:03
  5. 6:56
  6. 6:53

3/8
410PM
Squat: 245 x 12, 305 x 4, 305 x 3 x 2 sets, 325 x 3, 325 x 2, 335 x 1 x 3 sets, 295 x 3
1.5" Deficit DL: 375 x 1 x 12 sets (superset pullups)
Pullups: bwt x 6 x 12 (superset DL)
SSB: 185 x 5 x 5 sets with band around knees
Ab Wheel: bwt x 18 x 5 sets
stretch

3/9
Run 11.5 miles

3/10
Run 3.2 miles

3/11
410PM
Squat: 245 x 12, 305 x 4 x 2 sets, 305 x 3, 325 x 3, 325 x 2, 335 x 1 x 3 sets, 295 x 4
1.5" Deficit DL: 385 x 1 x 8 sets (superset pullups)
Pullups: bwt x 6 x 8 (superset DL)
SSB: 185 x 5 x 5 sets with band around knees
Ab Wheel: bwt x 18 x 5 sets
Single Leg KB RDL: 44 x 22 x 5 sets
stretch

3/12
530AM
Run 7.60 in 59:17 @ 7:48 pace -> 1:00 on, 1:00 off x 15

#76

3/12
4PM
RDL: 225 x 12 x 2 sets, 275 x 8 x 2 sets
Rotary Pullups: bwt x 8 x 3 sets

3/13
4PM
Pullups: bwt x 23, bwt x 15
OHP: 165 x 2 x 6 sets, 155 x 2 x 4 sets
OH Tri Ext: 95 x 10 x 5 sets
Farmers Walk 1 Arm Rows: 130 x 8
Stretch

3/14
515am
Run 8.07 in 1:06:04 @ 8:11 pace

3/14
4PM
DL: 315 x 4, 385 x 5, 405 x 2, 435 x 8 sets
SSB GM: 95 x 18 x 5 sets
Rotary Pullups: bwt x 8 x 3 sets
Stretch

3/16
858AM
Run 6.72 in 50:54 @ 7:34 pace

3/17
833AM
Run 3.02 in 23:05 @ 7:39 pace

3/18
415PM
Squat: 245 x 12, 305 x 4 x 3 sets, 325 x 3 x 2 sets, 335 x 2, 335 x 1, 295 x 4
1.5" Deficit DL 385 x 1 x 7 sets (strained L hamstring and cut the workout short) (superset pullups)
Pullups: bwt x 6 x 7 sets (superset DL)

3/20
4PM
Pullups: bwt x 24, bwt x 15 (narrow grip), bwt x 8
OHP 165 x 2 x 8 sets, 155 x 2 x 2 sets,
Farmer Walk 1 arm rows: 130 x 8 x 5 sets
Farmer Walk side bends: 130 x 8 x 5 sets
OH Tri ext: 95 x 10 x 5 sets
Rotary pullups: bwt x 8
Stretch

3/21
515AM
Run 9.03 in 1:07:39 @ 7:29 pace

#77

3/22
630AM
Jump Rope: 2min
Dips bwt x 12 x 4 sets
Band Rows from Pullup bar: green x 30 x 4 sets

3/23
637AM
Run 17.11 in 2:23:22 @ 8:22 pace

3/25
415PM
Squat: 245 x 12, 305 x 4, 305 x 3, 325 x 1, 335 x 1 (tweeked L hamstring, I guess it wasn’t fully healed, but this wasn’t as bad as last Monday. I should have eased back into this better.)
Ab Wheel: bwt x 18 x 5 sets
DB Curls: 47.5 x 8 x 4 sets
Stretch

I must start working on mobility. Ankle mobility and stretching my glutes seem to give me the most bang for my buck, I just need to be more consistent.

5/26
620AM
Run 10.01 in 1:16:08 @ 7:36 pace -> 1 mile on, 400m off x 6. 1.5 warmup, 1.5 down.
Stretch

#78

3/26
405PM
Pullups: bwt x 24, bwt x 15, bwt x 8 x 2 sets
OHP: 165 x 2 x 10 sets
Farmer Walk 1 Arm Rows: 130 x 8 , 150 x 5 x 2 sets, 130 x 8 x 2 sets
Farmer Walk Side bends: 130 x 8 , 150 x 6 x 2 sets, 130 x 8 x 2 sets
OH Tri Exts: 115 x 8 x 4 sets, 115 x 7
Stretch

3/27
410PM
Pullups: bwt x 5 x 3 (5 - 0 - 5 tempo)
RDL: 155 x 20 x 4 sets
Dips: bwt x 12 x 4 sets
Band Row From Pull up bar: green x 30 x 4 sets
Stretch

3/28
517AM
Run 11.02 in 1:22:07 @ 7:27 pace

3/29
420PM
DL: 315 x 4, 385 x 5, 405 x 1, 435 x 2 x 8 sets
SSB GM: 95 x 18 x 5 sets
Ab Wheel: bwt x 18 x 4 sets
KB Single Leg RDL: 44 x 20 x 3 sets
Stretch

3/30
535AM
Run 15.78 in 2:07:53 @ 8:06 pace

4/1
404PM
Squat: 245 x 12, 305 x 4 x 3 sets, 325 x 3 x 2 sets, 335 x 2, 335 x 1 x 2 sets
1.5" Deficit DL: 385 x 1 x 8 sets (superset with pullups)
Pullups: bwt x 6 x 8 sets (superset with DL)
SSB: 185 x 5 x 4 sets with pink band around knees
KB Single Leg RDL: 44 x 22 x 4 sets
Ab Wheel: bwt x 18 x 4 sets
KB Swings: 44 x 60
Stretch

4/3
443 AM
Run 8.33 in 1:04:39 @7:46 pace

#79

4/4
430PM
Pullups: bwt x 24
OHP: 165 x 3, 165 x 2 x 9 sets
Swiss Bar Row: 155 x 8
OH Tri Exts: 115 x 8 x 2 sets

4/5
6AM
Run 4.70 in 35:00 @ 7:27 pace

4/5
345PM
Run 5.01 40:27 in 8:04 pace with dog

4/5
5PM
Dips: bwt x 12 x 5 sets
Low Band Row: purple x 30 x 5 sets
DB Curls: 47.5 x 12 x 2 sets
Stretch

4/7
945 AM
Squat: 245 x 12, 315 x 3 x 3 sets, 335 x 2 x 2 sets, 345 x 1 x 2 sets
1.5" Deficit DL: 385, 405
SSB Squats: 185 x 5 x 5 sets with pink band around knees
2.5" SSB Calf Raises: 185 x 18 x 3 sets
FWalk Fatbar 1 Arm DL: 135 x 6 sec hold x 3 sets
KB Swing: 44 x 75
Stretch

4/8
6AM
Run 5.00 in 36:35 @ 7:19 pace

#80

4/8
4PM
Jump Rope: 100 x 5 sets (super set ab wheel)
Ab wheel: bwt x 18 x 5 sets (super set jump rope)
Front Squat: 95 x 5, 95 x 5, 115 x 5, 135 x 5 -> (0 - 3 - 0) tempo for all sets
Single Leg RDL: 44 x 5 x 3 sets
Stretch

4/9
535AM
Run 7.91 in 1:02:53 @ 7:57 pace

4/10
515AM
Run 10.03 in 1:14:05 @ 7:23 pace -> 2 miles on, .5 off x 3