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December 14, 2017 By Christoph Leave a Comment

Raptor Ridge Long Run

My training for my first 100K race is progressing nicely. With my last long run I saw an improvement in pace (-24 seconds average pace per mile) and average bpm heart rate went down by 4. Of course those numbers could be deceiving as there are a lot of factors that influence heart rate or average, but I want to believe that this is because of my training.

I am doing a lot of speedwork (hill sprints) and 1,000 meter interval runs (5 x 1,000 intervals) which accounts for a total of two speed training sessions per week. I had done some sprint training before, but not the intervals, so I think it will take at least another week before I can honestly confirm that my performance is improving significantly.

I think I will do at least another run on my Saturday long run route before switching things up. For one it will help to compare numbers better + at the moment I am more concerned about miles as in distance. I have enough hills on my runs during the week – at least for now. Come January I will shift some of my trail running towards more hilly trail runs to build up more strength and distance.

I am still above MAF target heart rate. I am mostly following the Phil Maffetone MAF method for my running, but switched temporarily into speed building mode. Come mid-January that shift will reverse back to plain MAF.

 

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Filed Under: Marathon Tagged With: 100K ultra marathon, maf, MAF training, maffetone method running, maffetone method wiki, phil maffetone, phil maffetone maf formula, run interval training, running speedwork, Speed Training for Ultrarunners, training for 100 mile run, training for 100K, ultra marathon, ultra marathon diet, ultra marathon motivation, ultra marathon running, ultra marathon training, ultra marathon training tips, ultra marathon vlog, ultramarathon, ultramarathon training, uphill and downhill running

December 11, 2017 By Christoph Leave a Comment

Interval Training for Ultramarathon

My latest vlog about my ultramarathon training is up and ready for you. In this video I am documenting my interval training session I did. I have not done any type of speedwork ever and so this is really different and difficult for me. I have been watching a lot of training videos posted by Sage Canaday on Youtube and also bought one of his training plans, which has helped a lot to fine-tune my own ultra training.

 

In this interval training session I followed the training plan, but as I do not have easy access to a running track and live in a very hilly area, I decided to do my running intervals on the treadmill at the gym at work. Following a warm-up I did 5 x 1,000 meter intervals at a mix of 5k/10K race pace. In treadmill speeds that translates to 8.6 mph for each 1,000 meter interval.

Please let me know in the comments if you like these type of vlogs. If you do – please subscribe to my Youtube channel as well. I would be honored to have you as a subscriber and of course it motivates me even more to vlog.

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Filed Under: Marathon Tagged With: 100K ultra marathon, maf, MAF training, phil maffetone, run interval training, running speedwork, Speed Training for Ultrarunners, training for 100 mile run, training for 100K, ultra marathon, ultra marathon diet, ultra marathon motivation, ultra marathon running, ultra marathon training, ultra marathon training tips, ultra marathon vlog, ultramarathon, ultramarathon training, uphill and downhill running

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Marathon Blog Posts

Sycamore Canyon 100K Review

It is Sunday, February 25, 2018 and I am sitting at the kitchen table a bit tired, but in great spirits after yesterday’s race. I ran and completed my very first 100K in 14 hrs. and 53 minutes. It was a long day and there were quite a few dark spots between mile 26 and […]

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