So I find myself in a very different position to this time last year. This time last year, I had yet to run a marathon.
I’ve run now run 6! (3 x marathons, 1 x 50km & 2 x 46miles). Crazy times!
Needless to say, I’m marathon fit. I’m not fast but endurance wise I’m fit but I am about to turn up the heat.
On the 8th June 2019 I will be running the South Down Way 100 mile race and this is a whole different kettle of fish.
Everyone thinks I must be running a million miles but the truth is, it is much less than you would imagine.
Running too much (miles per week) or too far (20 miles and beyond) greatly increases my chance of injury. The aim of all of this is to create a sustainable addiction….
For those that are interested, this is my training plan leading up to the SDW100.
Couple of things to keep in mind:
- this is mine, we are not all built the same and I’d always suggest getting some professional advice
- I’m not a professional, there is no pay cheque at the end… I do this for fun!
- I am training to complete and no compete (the only winner or loser, will be me)
Weekly Training Plan
Focus on recovery
- Walk as much as possible. it is great low impact movement and helps my recovery
- Monday is rest day
- Yoga: I’m aiming to do Yoga at least 3 times per week. Movement, stretching and core strength. I’ll be doing this with the assistance of Man Flow Yoga – 20-30 minutes per day
Strength, Mobility & Endurance
- twice a week gym sessions (Tuesday & Thursday)
- This makes the biggest difference to me
- Kettlebells, Bosu ball, Med Balls, Sandbags – implements of pleasure & torture
- whole session takes about 45 minutes and I cycle to and from the gym
- Hot Yoga: Listed separate to my other practice. I enjoy the physical sessions more and they are physically demanding and amazing for helping build heat endurance (you are in a 40 degree heated room for 1 hour!)
Food, Hydration, Recovery
- Eat stuff (currently trying baby food)
- Drink stuff (making my own electrolyte drink)
- Experiment and retry
Lots of people preach about what is amazing. I’m following these basic rules:
- If I crave it, I eat it in moderation
- Whole/natural food as much as possible
- Listen to everyone, follow no one
- There is an important line to understand between feeling sick and being sick
Running
We finally get to it, my weekly mileage:
- Wednesday, 5 mile run
- Friday, 5 mile run
- Saturday, 8-10mile run (including Parkrun)
- Sunday, 10-12 mile run
I’ll vary the pace & intensity +/- hill repeats but generally it is a gentle, conversation pace and enjoy the quiet time to myself.
Training Runs
I also have a number of training runs interspersed between now and the 8th June
- Country to Capital: 12th January, 45 miles
- Winter Poppy Line: 16th February, 50 miles
- Chiltern Kanter: 3rd March, 27 ish miles*
- Daffodil Dawdle: 31st March, 27 ish miles*
- Coventry 40: 7th April, 40 miles
- 19th Valleys & Views: 14th April, 27 ish miles
- Marlborough Downs Ultra: 11th May, 33 miles
(*) = LDWA events so the routes are never accurate but who cares – so so much fun!
These all have different challenges
- self navigation, no easy to follow marshals
- tough conditions (mud, rain, distance)
- Tired legs, April is a big Month but is important to build endurance
Needless to say, I’m excited for the next 6 months, how about you?