I have entered the ultra running event forming part of the Coastal Trail Series. If you have not heard of this series it is definitely worth taking a look here.
So, I have just finished a 10 mile road race today and have until 13 November to train for a coastal ultra of around 32+ miles (the organiser does not say how many miles it will actually be). I thought it may be worth posting my daily training leading up to this event to hopefully get some feedback on suggestions, experiences and see how you may have tackled this. Please note that most of my runs during the working week are in the dark using a head torch so what I mean by "tempo", "recovery" etc are slightly different to what I would mean if I was running during daylight hours...
Please do drop me a post and let me know what you think....
WEEK 4 (Race Week / TAPER) Monday 08th November to Sunday 14th November
Total Mileage: 28.62
Total Runs: 4
Monday 08th
AM - Rest
Lunch - X trainer / balance and joint strengthening / core work - Gym.
PM - 7.12 miles - steady - (48.27) - very muddy and wet forest trail
Tuesday 09th
AM - 6 miles - steady - (38.43) - road
Lunch - Rest
PM - 6 miles - steady - (39.46) - road
Wednesday 10th
AM - Rest
Lunch - X trainer / balance and joint strengthening / core work - Gym
PM - 9.5 miles - easy / steady - (1hr 02) - Road
Thursday 11th
AM - Rest
Lunch - X trainer / balance and joint strengthening / core work - Gym
PM - Rest
Friday 12th
Rest All day.
WEEK 3: (FIRST WEEK TAPER) Monday 01st November to Sunday 7th November
Total Mileage: 88.86
Total Runs: 12
Summary: I managed to drop my mileage down by 40 miles or so to 89 miles this week. Lots of easy / steady 6-8 milers during the week. A mid distance 16 miler on the Saturday to keep the legs working but I am happy I maintained the discipline to taper down a little. Race week coming up next week so I will keep my daily routine to 1 run and 1 gym session (where possible) with perhaps a light 5k on the Thursday to keep the blood circulation going and a rest day on Friday.
Monday 01st
AM - 6 miles - recovery - (45.25) - road
Lunch - X trainer / balance and joint strengthening / core work - Gym
PM - 6 miles - struggle - (43.19) - road
Wow - struggled a little but tonight. Legs were not having any of it. I will focus on the foam roller and early night tonight!
Tuesday 02nd
AM - 6 miles - recovery (43.15) - road
Feeling a little better this morning. Nice to see the sun comes up half way around the run so not in complete darkness. Treated to some beautiful sun rises in the morning at the end of the runs.
Lunch - X trainer / balance and joint strengthening / core work - Gym.
PM - 6.5 miles - steady (43) - trail
Tried out a new Inov8 waist pack for the race today. Not too bad as it didn't rub although I am not sure whether I prefer the weight distributed over the hydration pack or on the waist. The buckle did dig into my side after a while so will need to work out how to pad that out.
Wednesday 03rd
AM - 6 miles - recovery (41) - road
Lunch - X trainer / balance and joint strengthening / core work - Gym.
PM - 7.5 miles - steady (? watch died) - trail
Thursday 04th
AM - 6 miles - recovery (41.59) - road
Lunch - X trainer / balance and joint strengthening / core work - Gym
PM - 6 miles - steady (38.54) - road
Friday 05th
AM - 6 miles - steady (36.21) - road
PM - 8.51 miles - steady (58.19) - multi terrain
Saturday 06th
Lunch - 16 miles - steady (1hr 52) - v muddy trail
Sunday 07th
PM - 8.35 miles - steady - (54.50) - multi terrain
WEEK 2: Monday 25th October to Sunday 31st October
Total mileage: 124.23
Total runs: 13
Summary: Not too displeased with this week's mileage. Although most runs were carried out at a 'steady' pace I have managed to get in some good mileage especially over the weekend and still feeling strong at the end of it. I have managed to rack-up 250.08 miles in 14 days which is not bad with 4 weeks training between events. I aim to do the same kind of working weekday mileage next week and ease off the big weekend mileage as part of a taper down hitting just under the 100 mile mark.
Monday 25th
AM: 6 miles slow / recovery (43.37) - Road
A new week! Crisp early morning run... clocks go back this week so can't remember if that will afford me a little more light in the morning. I think it is the other way around :(
Lunch - X trainer / balance and joint strengthening / core work - Gym.
PM - 6 miles steady / mixed (37.46) - Road
Tuesday 26th
AM - 6 miles slow / recovery (43.58) - Road
Lunch - X trainer / balance and joint strengthening / core work - Gym.
PM - 8.44 miles steady (1hr 03) - Trail
Very muddy ground slipping around a little. Raining quite hard this evening making visibility quite difficult with the head torch
Wednesday 27th
AM - 6 miles slow / recovery (41.51) - Road
Lunch - X trainer / balance and joint strengthening / core work - Gym.
PM - 10.11 - mixed pace (1hr 10) - Trail
Very muddy and wet trail around Bramley and Pamber Forest.
Thursday 28th
AM - 6 miles slow / recovery (41.17) - Road
Lunch - X trainer / balance and joint strengthening / core work - Gym.
PM - 12.17 miles mixed pace (NA) - Road and Trail
Good night run around the Vyne at various pace.
Friday 29th
AM - 6 miles - steady (36.51) - Road (daylight run)
PM- Rest
Saturday 30th
AM - 29 miles - steady (3hr 48) - trail
Lovely trail run through Basingstoke
PM - 6.01 miles - steady (38.28) - Road
Sunday 31st
Lunch - 12.5 miles - mix (no watch) - Trail
Could not find my Garmin so ran without a watch. Was quite a nice experience not to rely on time and focus on breathing and generally enjoying the run.
PM - 10 miles - steady (1hr 04) - Road
Nice steady road run to finish off the weekly mileage. Feeling quite strong even though had a tough week.
WEEK 1: Monday 18th October to Sunday 24th October
Total mileage: 125.85
Total runs: 14
Summary: Not a bad week of running. Although my calves are a little sore, I am feeling quite strong. I am not running as fast as I like due to 80% of my running being in the dark and I am trying to avoid twisted ankles and broken legs! I am not too concerned about speed at this stage as this is training for an ultra which has quite difficult terrain where endurance will be more important (sand, rock etc). I will drop my mileage down a little next week (c. 100) and then ease into a taper week on race week.
Monday 18th
AM - 6 miles slow / recovery run (43.04) - Road
Bramley Country Roads - Starting to get a bit chilly! Gloves and hat out
Lunch - X trainer / balance and joint strengthening / core work - Gym
PM - 7 miles Slow / Steady (49.03) - Trail
Pamber forest - looks a lot different in the dark and have to keep stopping to avoid taking the wrong turn!
Tuesday 19th
AM - 6.58 miles steady (43.47) - Undulating trail
Nice crisp morning around Snellsmore Common
Lunch - core work - Gym
PM - 14.48 miles (NA) - Steady / Brisk Circuit training - Road and Trail
3Mile road warm up, circuit training at The Vyne at a reasonable pace, followed by 3 miles road warm down
Wednesday 20th
AM - 6 miles slow / recovery (44.11) - Road
Now it really is getting chilly in the morning. My lips were frozen solid this morning. Thankfully I didn't have to smile at anyone!
Lunch - X trainer / balance and joint strengthening / core work - Gym
PM - 11.03 miles Steady / Hill Reps - Road and Trail
3 miles road warm up, hill reps at The Vyne, followed by 3 miles road warm down
Thursday 21st
AM - 6 miles slow / recovery (45.03) - Road
-2 in October. What is that about? Gore gloves were struggling to keep the hands warm this morning. Wanted to go for a pee but thought something may drop off in this temp!
Lunch - X trainer / balance and joint strengthening / core work - Gym
PM - 10 miles mixed pace (1hr.05) - road
Warm up, steady and tempo mixed around Bramley countryside roads.
Friday 22nd
AM - 6 miles steady (37.46) - Road
Steady run today as have long mileage at weekend
PM - 6 miles slow (40.23) - Road
Had far too much to eat at lunch and felt very heavy and bloated.
Saturday 23rd
AM - 6 miles steady (42.26) - Road
PM 23.53 miles - mixed pace (2hr 56) - mixed terrain
Ran with a heavy Camelback today - heavier than its going to be on race day but wanted to get some endurance in those legs. Mixed terrain running through Pamber Forest, road then The Vyne. Legs really felt the added weight today.
Sunday 24th
AM - 11.22 miles (NA) - run with club - Trail
Nice early morning run with the Club this morning around various trail routes through Bramley.
PM - 6.01 miles (40.54) - Steady - Road
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