I’m always stumped on content ideas, so let’s see how this goes! I aim to transition from an ultramarathon diesel engine to becoming a track beast this summer (Jan - March).
The first phase of my plan is to build a base and have some fun. I had a few weeks off after the ultra, so I need to rebuild a foundation level of fitness before I can start “training”. For the next month, I’ll have three key weekly sessions, which will be the backbone of my plan. Everything else will be easy-aerobic with the odd “grey zone” session. The three key sessions are; Wed MTB race, Sat XC race, and Sun long run. Those three sessions give me some racing fun alongside some unstructured intensity and muscular conditioning. I’ll need to carry those two components into the next phase: road race season, where I’ll be hitting four or five 10km races over two months.
While I lack the conditioning to run big miles, I’ll use riding as supplementary training until I feel ready to swap the rides for additional runs.
This week was all good in the hood. I fully underestimated how slow ‘real’ trail running is, and my Thursday run took about 30min longer than expected. Does anyone else do that?
I got sent an armband optical heart rate monitor from Coospo, which I’ve test out on a couple of runs. So far, so good. I’ll update more once I have done some more tests.
Mon - Rest day
Tues - AM Easy hour 12km | PM Zwift “Aerobic Conditioning Lite” (40min)
Wed - MTB Race 40min, 1:45hr total
Thurs - Technical trail run (aerobic Z2) 1:45hr (18km)
Fri - AM Easy hour (12km) | PM Zwift “Aerobic Conditioning Lite” (40min)
Sat - 2:20hr (28km) Long run (off-road) all zone 2
Sun - Aerobic run 1:25 (18km)
All data is available on Strava. This week is much the same, with the addition of an XC race on Saturday. Maybe an easy 30min on Wednesday morning.
Kudos to @therunningcollective_nz (Jeroen) for coining the term ‘Track Beast’. Give him a follow for some quality running physio content.
#fasterwithdata #running #runner #ultrarunning #marathontraining