Strength Training for Ultramarathon

Training Logs
121

10/12
11AM
Run 10.0 in 1:13:00 @ 7:14 pace

10/13
6AM
Run 5.3 in 42:16 @ 7:53 pace

10/13
945AM
Pullups: bwt x 26
Bench: 205 x 6, 225 x 4, 275 x 1, 245 x 3, 205 x 8 (bench was done on my box squat boxes)
Pull up bar rows: green x 20 x 5 sets
Tri Push Downs: green x 20 x 4 sets
Stretch

10/14
350PM
13" SSB Box Squat: 205 x 2 x 10 sets
DL: 315 x 1 x 10 sets (both sumo and conventional)
Kneeling Band Abs: green x 20 x 5 sets
Sumo DL: 225 x 5 x 5 sets
Single Leg RDL: 44 x 20 x 5 sets
Band Upright Rows: purple x 20 x 4 sets
Stretch

10/15
11AM
Run 8.0 in 59:36 @ 7:26 pace

10/15
415PM
13" SSB Box Squat EMOM: 185 x 2 x 20 sets in 15:16
Stretch

10/16
OHP: 155 x 3 x 5 sets
Ab Wheel: bwt x 20 x 4 sets
Kneeling Pullup bar rows: green x 20 x 5 sets
DB Lateral Raises: 22.5 x 10 x 2 sets

122

10/17
530AM
Run 6.0 in 46:33 @ 7:45 pace

10/18
935AM
Front Squat: 225 x 1, 255 x 1, 235 x 1 x 3 sets, 225 x 1
DL: 405 x 1 x 5 sets, 315 x 2 x 2 sets
Back ext: 45 x 20 x 5 sets
Rope Cable Abs: 60 x 18 x 5 sets
Leg Ext: (90 x 12, 70 x 10, 50 x 8) x 2 sets
Run 3.0 in 23:24 @ 7:48 pace
Stretch

10/21
440PM
13" SSB Box squat: 205 x 2 x 12 sets
DL: 315 x 1 x 10 sets (switch between sumo and conventional)
Kneeling Band Abs: green x 20 x 5 sets
Sumo DL: 225 x 5 x 5 sets
Single Leg RD: 44 x 20
Band up right rows: purple x 20

10/22
530AM
Run 8.0 in 57:33 @ 7:12 pace

10/22
355PM
13" SSB Box squat 185 x 2 x 20 sets in 13:49
Stretch

10/23
Swiss Bench: 205 x 6, 225 x 1
Ab Wheel: bwt x 20 x 3 sets

10/24
4PM
13" SSB Box squat with Green Bands: 205 x 1, 245 x 1, 265 x 1 (probably could have gone up another 10 - 15 lbs)
6.5" Block Pulls: 295 x 5 x 5 sets
Kneeling Band abs: green x 20 x 5 sets
SSB Lunges: 95 x 6 x 3 sets
Stretch

10/25
540AM
Run 8.0 in 57:49 @ 7:14 pace

10/26
5AM
Run 10.01 in 1:18:41@ 7:51 pace

10/27
710AM
OHP: 155 x 3 x 5 sets
Bent Over Rows: 185 x 8 x 5 sets
Band Side Push Downs: green double wrapped x 8 x 5 sets
Pullup bar rows: green double wrapped x 20 x 5 sets
shrugs: 185 x 20 x 3 sets
Pull ups: 25 x 5 (belt broke, so no more sets)
DB Lateral raises 22.5 x 10 x 2 sets
Stretch

123

10/28
430PM
DL: 385 x 1, 405 x 1 x 3 sets, 385 x 1 x 2 sets

10/29
540AM
Run 5.22 in 37:08 @ 7:07 pace
Run 3.05 in 25:18 @ 8:17 pace => cool down to the above

124

10/30
11:10AM
Run 4.0 in 31:41 @ 7:55 pace

10/30
Pullups: bwt x 26, bwt x 10
OHP: 135 x 3, 165 x 1, 185 x 1, 135 x 3 x 3 sets
Rotary Pullups: bwt x 8 x 4 sets
DB Lateral Raise: 22.5 x 10 x 4 sets
Band Tri Push Downs: green x 20 x 4 sets
Pull up bar band rows with underhand grip: green x 20 x 4 sets
Stretch

10/31
13" Box Front Squat: 205 x 3, 225 x 1, 245 x 0
DL: 385 x 1, 405 x 1, 455 x 1, 495 x 0
6.5" Block Pulls: 295 x 5 x 3 sets, 315 x 5 x 2 sets
Kneeling Band Abs: green x 20 x 5 sets
Band G/M: green x 20 x 3 sets
Stretch

11/1
550AM
Run 8.4 in 60:00 @ 7:09 pace

1 Like
125

11/4
410PM
13" SSB Box Squat with Greens: 175 x 2 x 8 sets
DL: 335 x 1 x 2 set, 385 x 1 x 2 sets, 405 x 1 x 2 sets, 335 x 1 x 4 sets (switch between sumo and conventional)
Sumo DL: 225 x 5 x 5 sets
Kneeling Band Abs: green x 20 x 5 sets
Single Leg RDL: 44 x 20 x 3 sets
Band Upright Rows: Purple x 20 x 3 sets
Stretch

11/5
5AM
Run 6.5 in 49:38 @ 7:36 pace

11/6
1030AM
Row 5000m in 20:20 @ 2:02 pace per 500m

11/6
Pullups: bwt x 26,
OHP: 155 x 3 x 5 sets
Pullup Bar Rows: green x 20 x 5 sets
DB Lateral Raises: 22.5 x 12, 22.5 x 10 x 3 sets
Jump Rope: 100 x 3
Stretch

11/7
6.5" Deficit DL: 335 x 1, 385 x 1, 415 x 1
2.5" Deficit DL: 465 x 0 → Probably should have taken a smaller jump given that technique changed when altering the deficit.
SSB Squat: 225 x 5 x 5 sets
Kneeling Band Abs: green x 20 x 5 sets
Turkish Getups: 22.5 x 1, 22.5 x 1, 22.5 x 2, 22.5 x 2 → Learning this exercise, and I’m disappointed I haven’t done them before.
Stretch

126

11/8
1030AM => Planned to run today, but I woke up late. So I decided to run a quick challenge workout, Martin Rooney’s " The Front Squat & Deadlift Challenge" from 3 Workout Challenges for Warriors which had the following instructions:

  1. Use 135 pounds on the front squat and 225 on the deadlift.
  2. Do 5 reps of each exercise in back-to-back superset fashion. Repeat the superset 8 times. Rest as much as you want, but remember the clock is ticking.

Front Squat: 135 x 5 x 8 sets
DL: 225 x 5 x 8 sets
Time: 5:04
Took me about 10 minutes or so to recover while removing leafs from the drive way.

Finished up with:
Band Side Bend Push Downs: Double Wrapped Green x 8 x 5 sets
Pullup Bar Band rows: Double wrapped green x 20 x 5 sets
Stretch

127

11/09
859AM
19.3 in 2:49:04 @ 8:44 pace => a pure “degression run”. My first mile was a 7:15 and my last was and 11 and change. I didn’t plan this well. I was really sore after Friday’s challenge workout and then I only took Gu on the run, but no water and I didn’t know the route well enough to know where water fountains were. But I got to practice run/walk pacing on tired legs, which I don’t think I’ve ever practiced, although I should more often.

11/11
12:02PM
3.85 in 30:48 @ 7:59 pace

11/11
250PM
13" SSB Box Squat with Green band: 175 x 2 x 10 sets
DL: 335 x 1 x 2 sets, 385 x 1 x 2 sets, 405 x 1 x 2 sets, 335 x 1 x 4 sets (switch between sumo and conventional).
Kneeling Band Abs: green x 20 x 5 sets
Sumo DL: 225 x 5 x 5 sets
Single Leg RDL: 44 x 20 x 4 sets
Band Upright rows: purple x 20 x 4 sets
Stretch

128

11/12
6AM
Run 6.2 in 45:07 @ 7:13 pace

11/12
4PM
Front Squat: 135 x 5 x 8 sets
DL: 245 x 5 x 8 sets
Not for time.
Stretch

11/13
250PM
Pullups: Bwt x 26
OHP: 155 x 3 x 5 sets
Bent Over rows: 185 x 8 x 5 sets
DB Lateral Raises: 22.5 x 12, 22.5 x 10 x 4 sets
Pullup Bar Rows: green x 20 x 5 sets
Tri Push Downs: green x 18, green x 20 x 4 sets
Band Curls: purple x 15 x 3 sets

11/14
545AM
Run 6.0 in 45:22 @ 7:34 pace

129

11/14
1107AM
Run 3.85 in 30:08 @ 7:50 pace

11/15
6AM
13" SSB Box Squat: 255 x 2, 275 x 1, 295 x 1, 255 x 1
RDL: 295 x 6 x 5 sets
Kneeling Band Abs: green x 20 x 5 sets
Turkish Get up: 44 x 1 x 3 sets
Stretch

11/15
1102AM
Run 3.85 in 29:47 @ 7:41 pace

130

11/16
6AM
Run 5.3 42:57 @ 8:03 pace

11/18
1045AM
Run 3.8 in 29:46 @ 7:43 pace

11/18
4PM
13" Box squat with green bands: 175 x 2 x 12 sets
Stretch

11/20
7AM
Run 4.0 in 31:32 7:53 pace

11/20
1053AM
Run 3.85 in 29:04 @ 7:34 pace

11/22
1140AM
Run 6.5 in 48:49 @ 7:31 pace

11/25
6AM
Run 5.0 in 38:35 @ 7:43 pace

11/26
530AM
Run 5.1 in 41:24 @ 8:01 pace

11/30
530AM
Run 7.25 in ~58:00

12/1
810AM
13" Box Squat 205 x 3 x 8 sets
Sumo/Conv DL: 335 x 1 x 10 sets
Sumo DL: 225 x 5 x 5 sets
Kneeling Band Abs: green x 20 x 5 sets
Single Leg RDL: 44 x 20 x 4 sets
Band upright rows: purple x 20 x 4 sets
Lying Band Leg Curls: green x 8, purple x 12 x 2 sets
Stretch
Deadhang bwt x :30 sec x 2 sets

12/2
1120AM
Run 4.7 in 45:00 @ 9:25 pace with 1,007 Elev Gain

12/2
450PM
Pullups: bwt x 12 x 2 sets
OHP: 155 x 3 x 5 sets
Pull up bar band rows: green x 20 x 3 sets

12/3
540AM
Run 8.0 in 59:07 @ 7:23 pace

Took some time off lifting and most running to build a table. The table took most of the garage, which made lifting difficult, so I just took the time off. And I felt bad not having the table done, so my runs were minimal.

Table turned out pretty good and I probably needed the 2 weeks or so off. I feel much more motivated than I had been going into the table build.

Below is a picture of the table. 8.5’ x 4’, which took up most of my garage. Saw dust everywhere, covering all the plates, squat rack, and floor. But worth the hassle and time off.

FB_IMG_1575136297564
FB_IMG_1575136297564720×960 77 KB

2 Likes
131

12/4
11AM
Run 3.9 in 29:57 @ 7:38 pace

12/4
330PM
BB Rows: 185 x 10 x 2 sets, 205 x 8 x 2 sets, 225 x 6 x 2 sets
Tri Push Downs: green x 20 x 4 sets
DB Curls: 47.5 x 8 x 2 sets

12/5
11AM
Run 3.9 in 30:04 @ 7:40 pace

12/6
345PM
DL with Monster Mini band: 385 x 1, 405 x 1, 435 x 0, 385 x 1
DL: 435 x 1, 405 x 1, 385 x 1, 315 x 1
SSB: 185 x 5, 205 x 5, 225 x 3 x 3 sets
Kneeling Band Abs: green x 20 x 5 sets
RDL: 245 x 8 x 3 sets
Leg Band Curls: purple x 12 x 3 sets
Reverse Grip EZ curl: 65 x 12 x 3 sets
Stretch

12/7
6AM
Run 10.0 in 1:15:47 @ 7:34 pace

12/8
730AM
13" SB Box squat: 205 x 3 x 10 sets
DL with Monster Minis: 275 x 1 x 5 sets
Sumo DL: 275 x 1 x 5 sets
Sumo DL: 225 x 5 x 5 sets
Kneeling Band Abs green x 20 x 5 sets
Single Leg RDL: 44 x 20 x 5 sets
Band Upright Rows: purple x 20 x 5 sets
EZ Bar Curls: 65 x 12 x 3 sets
Band Tri Push Downs: Green x 20 x 3 sets
Stretch

12/9
550AM
Run 4.1 in 42:04 @ 10:16 pace with1,194 ft gained

12/9
435PM
Pullups: bwt x 27
OHP: 165 x 2 x 6 sets
Band Tri Push downs: green x 20 x 5 sets
Band Pullup Bar rows: green x 20 x 5 sets
Band Side bends: Green x 8 x 5 sets
Stretch

12/10
540AM
Run 8.0 in 58:30 @ 7:19 pace

132

12/11
11AM
Run 3.8 in 29:13 @ 7:39 pace

12/11
409PM
SSB Squats: 185 x 5, 205 x 5, 225 x 3 x 4 sets
BB Rows: 185 x 10 x 2 sets, 205 x 8 x 2 sets, 225 x 6 x 2 sets
Rotary Pullups: bwt x 8 x 3 sets
Reverse Grip EZ bar curls: 65 x 12 x 3 sets
Stretch

12/12
530AM
Run 8.56 in 1:05:49 @ 7:41 pace

133

12/13
4PM
13" Box Squat with Green bands: 205 x 3, 225 x 2 (PR from 10/24/2019), 245 x 1, 275 x 1 (PR from 10/12/2019)
RDL: 245 x 8 x 5 sets, 295 x 5
Kneeling Band Abs: green x 20 x 5 sets
Band GM: green x 20 x 3 sets
Band Lying Leg Curls: purple x 12 x 3 sets
Stretch

12/14
930AM
13" SSB Box Squat: 205 x 3 x 12 sets
DL: 275 with Monster Mini x 1 x 5 sets
Sumo DL: 325 x 1 x 5 sets
Sumo DL: 225 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
Hip Thrusts: 135 x 12
Stretch

134

12/16
11AM
OHP: 165 x 2 x 6 sets
OHP: 135 x 3 x 3 sets

12/17
330PM
Pullups: bwt x 26
BB Rows: 185 x 10 x 2 sets, 205 x 8 x 2 sets, 225 x 6 x 2 sets
Band Tri Push downs: green x 20 x 5 sets

12/18
535AM
Run 6.55 in 51:35 @ 7:52 pace

135

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

136

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

137

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.

138

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

139

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

140

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