Here is my attempt at a training schedule which is aimed at balancing my resistance training and preparation for a 100k race in January.
Im not sure what kind of critiques that im looking for but this version was created in the wake of conflicting information about number of rest days.
The idea was to take a standard ultra marathon training plan, and remove all miles that I felt were extra or not training specific. Then I tried to match up which style of workout was the least unopposing as far as energy systems to do on the same day as a cardio workout. The plan was to maximize the number of rest days while still getting an appropriate training volume.
I’m doing some energy system recovery experimentation this month. I did a full body, T-U-T work out on Monday for hypertrophy:
-few minutes of rowing on the concept 2
-3 Sets X 50 Seconds (60 Seconds rest) Military Press <7 reps 50/60/70 LBS
-3 Sets X 50 Seconds (60 Seconds rest) Pull ups <7 reps
-3 Sets X 50 Seconds (60 Seconds rest) Lowest inclined dumbbell bench <7 reps 45/55/65 LBS
-3 Sets X 50 Seconds (60 Seconds rest) Standing Barbell curls <7 reps 30/40/50 LBS
-3 Sets X 50 Seconds (60 Seconds rest) Dips <7 reps
-3 Sets X 50 Seconds (60 Seconds rest) Back Squat <7 reps 135/165/195
-cool down 3 minutes very easy on the concept 2 rower
Wednesday was a training specific style run with my father who will be running a 52 miler at Jemez:
Continuous Loop of 200 meters 85% at a grade conservatively 10 degrees. 6 miles in 75 minutes.
Today, Friday, was lifting big groups heavy. I was in a rush to get to work:
-5 rounds alternating 8 reps pullups and 6 reps deadlift. 185/185/225/275/275
Take away? I was very sore Tuesday and Wednesday. I wasn’t very sore Thursday, but excessively overslept and took a nap. Today I can sense my muscles but wouldn’t call it “sore”. Recovered? if I aim to do Two-A-Days, then what would I have coupled with any of these as the secondary workout? Match the energy system or do easy, junk, recovery work?
Has your father ran these really long distances before?
If so, I’d say he is your best source of information
I’m going to have to say, listen to your body and proceed accordingly.
When you are aiming for such extreme goal you need to be in tune with your body.
If you can push it, do so, if not, pull back a bit and do some recovery work.
Just don’t be fooled, sometimes (most of the times really) it’s not your body that’s failing, it’s your mind.
You know, after working hard for weeks or months there will be a day you don’t want to go to train.
That’s the most important day of your preparation to the race. You’ll try to come up with excuses for not going, you know “oh my legs are a bit sore I’m not recovering” and so on. If you decide to skip training that day you will be far more likely to do so again and again during the prep. That’s why the first really hard day is the most important one.
(Now if you are truly on the brink of overtraining don’t go just because I told you)
he and I have discussed much in regards to this. he has run many up to the 100 mile distance. Training is about the only thing we discuss, but he has little muscle that can generate power and has terrible mobility and body fat percentage. I appreciate his perspective but it is incomplete to my goals. he also may have a habit of overtraining.
thanks for the advice. I’ve definitely hurt myself before so I’m looking to set a few parameters for the training.
Recovery from his style of training mostly metabolic (?) or centered on healing all the little structures and points of attachment. Compression gear during performance and training is important just to keep yourself from shaking ones muscles from the bone over 50+ miles a week. more muscle, more of a problem.
I’d do both, your joints are going to take a beating and you nervous system will probably be quite close to being fried
Something from low-/no-impact group of exercises with minimal joint stress could be helpful (such as light swimming) apart from that, I’d do exercises to strengthen the joints and ligaments (and to get them moving)
Cut off for races of this distance is usually 15-20 hours, or they will drop you from the race if your not on pace for the final lap.
The races which are candidates are Bandera 100k in January and the 52 miler in Jemez next May. The purposed schedule will commence on the 20th of june 2017. I will follow this schedule until August 2017, at which time I will re-assess.
I am aware that the use of these studies to inform my decisions is a bit of a stretch, but I will be working to amend the plan. I have actually had several drafts since the original post.
do I post the next edition in a new post? Or, do I make my edits to the original post for others to look at (we will lose the ability to compare them)?
Here is the Final draft(mostly final) out to December. Many changes have been made since the concept draft, but the pattern here is far superior IMHO.
Any one have questions about what any one cell means? Other questions to help inform your criticisms?
Test cycle is about to finish and Monday, 26 June 2017 will begin the “Year 2017 to Bandera 100k”. My family got me the WHOOP fitness tracker. I will use it and post the results of the metrics bi weekly. I will also be posting metrics of body fat and muscle quality taken from the SKULPT.
I didn’t get as much feedback as id hoped, but I will truck on.
Do I make a new thread labeled the same as the master spreadsheet? OR, rename this thread?
Anyone have suggestions on other metrics to take? waking/pre-sleep Glucose?
Hey there, just saw that you posted in forum traffic and decided to take a look at your log. You mentioned in your bio that you underwent seal training, did you graduate and do you have any experiences to share?
I’m very open about my experiences. I made it through the prep-course in great lakes, indoc/BO, and I quit on the second day of week 2 of phase 1. what got me was the fact that I’ve always been a “black sheep”, so I was pushed out easily from a lack of grasping the mental and social games being played between students or instructors alike. my social retardation was compounded by my inexperience with running at the time. 2010 was before the construction of the new chow hall, so 30 mi of the 90 mi/week of running was just to go eat. being a swimmer, it was too much for my foundations. I was unprepared.
did you need advice? are you prepping to go? there is a lot of small stuff that people usually don’t think about.
for a long run, I definitely need goals. like, I set out to reach a destination or I will play pretend by “hunting/stalking” others that are farther down the path/track. It sounds creepy at first, but only so if others are aware LOL. its like self hypnosis or altered mind state.
outside of playful distractions, running is truly difficult. mental fortitude is a must. every step you should be critiquing landing, gate, pace, toe-off, appropriate hip rotation/opening, posture, etc.
running is not a passive exercise that you get bored doing. it is a labor of the mind in the zen-meditative sense as much as a labor of the body.
at the height of my running a few years back (2011?), I ran every where that I made arrangements or was to accomplish errands. it was simply how I would get around on my days off or even home from work. don’t treat it like a “workout”, then its a chore.