Wednesday, 9 March 2011

busy ten days

Well, training seems to be following some sort of routine now.  Two long runs per week, fartlek, tempo runs and steady runs complete that side of training but not for long.  Shortly I'll be adding hill reps to the repertoire as well as increasing the length of the long runs and the overall weekly mileage.

This week the long runs were about 11 miles each (17.6 km) and the weekly total about 48 miles (77.5 km).  By the beginning of May I expect those figures to be 22 miles (35 km) and 79 miles (127 km) respectively.  Of course I'll also be increasing the length of the tempo runs, the number of hill reps and the length of the fartlek sessions.

And, as before strength training continues almost daily but with the weights being 2 or 3 times heavier than last year.

The last ten days have been very tiring though.  As well as all the training I seem to have been to one meeting after another, I think it's about 6 or 7 [including the one I'm going to in 20 minutes time].  They've included two for Otley AC, two for scouts, one at Keir's school, helping Fay at beaver's (6 year old scouts) last night.

Got to go now ... taking the minutes at the meeting of the local scout hut committee.


Peter said...

Hi Chris

Are you doing your longer runs back-to-back, or are there days inbetween? What do you think are the pros/cons of either approach?


Chris Carver said...

Hi Peter

As part of his/her training schedule a marathon runner will usually run, at least once, 15-18 miles at race pace to get a feel for things when the race comes. For someone running long ultras 'scaling things up' just isn't feasible so, for me, the next best thing is two long runs on consecutive days.

The pace isn't too important so long as it's reasonable, eg I aim for about 8:30 per mile (5:15 per km).

A few more points about long runs: (1) my first is in the afternoon or evening and my second is the following morning to more closely replicate the demands of an ultra when I'll be running the second half of the race with an already tired body. (2) I make one of the long runs more difficult than usual, eg very hilly, faster, fartlek. (3) Every fourth week I only do one long run ... but make it 50% longer than usual which often takes me to 30 miles (48 km) or more. There are two reasons for that: (a) proving to myself that I can do it, (b) testing different foods, drinks, clothes, etc.

Hope that helps.

Anonymous said...

Thanks for the tips Chris. I'll see how it goes.