Dates:
- 9/5/11-10/2/11 (4 weeks)
Week 1:
- Planned: 25
- Actual: 27.7
- Long run: 16
- Planned: 27
- Actual: 32.2
- Long run: 18
Week 3:
- Planned: 29
- Actual: 17 (busy schedule)
- Long run: skipped due to schedule
Week 4:
- Planned: 31
- Actual: 43.5 (made up miles missed from week 3)
- Long run: 20
Total:
- Planned: 112
- Actual: 120.4
- % Change: + 7.5%
- Longest run: 20 miles
Strength and Conditioning:
Took these 4 weeks to focus on my weaknesses which where my lower back, hamstrings and core. I developed a baseline of hinge movements using some information from Dan John's website to start off every cross training session with. These included goblet squats, dumbbell swings and good mornings. All these movements were done with a 35lb dumbbell and were auto-regulated as to how I felt that day. I tried to get 50+ of each in at the beginning of each session, most sessions included 70+ unless I was really beat up from a previous run. Besides working toward developing my weaknesses these movements seem to aid in recovery from long runs. I have seen a great improvement in my running from including the baseline hinge movements into my routine. My lower back no longer gets sore on the long runs and the gained mobility and endurance in my hips and hamstrings have helped tremendously in running up hills.
I have been implementing short metcon's to improve my conditioning as well as my GPP. I know that metcon's are not the best way to train for an ultra of 135 miles but it is quick and efficient and due to the increased time spent running, minimalist equipment, and long work weeks, metcons fit into my schedule and training well. I have been programming most of them myself and use some off of Crossfit Endurance.
Recap:
I am very happy with the progress made so far in my training. The toughest part is conditioning my feet, ankles and achilles tendons to the rigors of long runs. I have been slowly adding running in Vibrams into my shorter weekly runs. My running form has progressed greatly from when I started. My feet have improved dramatically since I have started training sport specific for an ultra but it is slow progress in adapting those foot muscles to covering long distances.
I enjoy spending time outdoors so the long runs and have been pretty fun so far. I typically run with a 70 oz hydration pack with food and water. I have stayed injury free for the most part outside of a small muscle pull in the bottoms of my feet here or there and am enjoying training. Going into the next cycle I will be slowly increasing weekly miles as well as the miles covered on the long run. For the time being I will continue with the hinge movements and short metcon's as they seem to be working.
Took these 4 weeks to focus on my weaknesses which where my lower back, hamstrings and core. I developed a baseline of hinge movements using some information from Dan John's website to start off every cross training session with. These included goblet squats, dumbbell swings and good mornings. All these movements were done with a 35lb dumbbell and were auto-regulated as to how I felt that day. I tried to get 50+ of each in at the beginning of each session, most sessions included 70+ unless I was really beat up from a previous run. Besides working toward developing my weaknesses these movements seem to aid in recovery from long runs. I have seen a great improvement in my running from including the baseline hinge movements into my routine. My lower back no longer gets sore on the long runs and the gained mobility and endurance in my hips and hamstrings have helped tremendously in running up hills.
I have been implementing short metcon's to improve my conditioning as well as my GPP. I know that metcon's are not the best way to train for an ultra of 135 miles but it is quick and efficient and due to the increased time spent running, minimalist equipment, and long work weeks, metcons fit into my schedule and training well. I have been programming most of them myself and use some off of Crossfit Endurance.
Recap:
I am very happy with the progress made so far in my training. The toughest part is conditioning my feet, ankles and achilles tendons to the rigors of long runs. I have been slowly adding running in Vibrams into my shorter weekly runs. My running form has progressed greatly from when I started. My feet have improved dramatically since I have started training sport specific for an ultra but it is slow progress in adapting those foot muscles to covering long distances.
I enjoy spending time outdoors so the long runs and have been pretty fun so far. I typically run with a 70 oz hydration pack with food and water. I have stayed injury free for the most part outside of a small muscle pull in the bottoms of my feet here or there and am enjoying training. Going into the next cycle I will be slowly increasing weekly miles as well as the miles covered on the long run. For the time being I will continue with the hinge movements and short metcon's as they seem to be working.
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