ColoRunner | Running@Altitude

Home Archives for ultra marathon running

By 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.

 

By 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.

By Leave a Comment

Documenting My Ultra Marathon Training

So, I decided to document my training for my first 100K Ultra Maraton via video and I am sharing those videos on Youtube. However, I will also link to the videos here so that you do not miss out. After all, this is a running blog and now I am kind of doing a running vlog. Below is the link to a hill sprint speedwork training session. Of course I am including all my Strava data as well.

Training for my 100K race is going well I would say – even though it feels like I am running short on time. So far I have had several long runs, but only the last two of those ultra marathon training runs were over 20 miles in length. However, I am doing a lot of speed work at the same time and the overall performance on my long training runs has been good. I am also getting my weekly mileage up so that I feel more confident that I can do the 100K ultra distance.

There is still a lot of fine-tuning that needs to be done, but I think if I execute my training plan for the next 4 weeks that things will look good come middle of January. Please subscribe to my Youtube channel and let me know if you like these type of videos and how I document my ultramarathon training.

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 […]

Pages