Yesterday, Saturday January 12th, 2019 I did run about 14 miles as my last long-ish run of my training cycle for the Coldwater Rumble 100 Mile Ultra Trail run. It was a really good run and now it is just counting down until the 19th of January. I am in the middle of my taper for this race. About a week ago I ran 22 miles as my last long run. It was a sucky run. My legs were heavy and I had really low energy levels. For the last 10 days I am not feeling great and way too many people around me are sick and since a lot of that happens at work, it is hard to avoid. I am overloading on vitamin C and D to fight off whatever I am exposed to.[Read more…]
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.
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.