Dear Mastodon #ultrarunning people,
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Dear Mastodon #ultrarunning people,
my lessons learned from last year's races was that I didn't train enough on hills. I also didn't train my gut to accept gels.
My thoughts on how to adjust my trainign for this season ar:
* I'll train per time on feet vs. distance
* I'll do my long runs on trails with some elevation.
* Train to eat gels on long runs and mountain runs.
* Head to the mountains more often, have cumulative fatigue on feet before long runs and mountian runs...
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Dear Mastodon #ultrarunning people,
my lessons learned from last year's races was that I didn't train enough on hills. I also didn't train my gut to accept gels.
My thoughts on how to adjust my trainign for this season ar:
* I'll train per time on feet vs. distance
* I'll do my long runs on trails with some elevation.
* Train to eat gels on long runs and mountain runs.
* Head to the mountains more often, have cumulative fatigue on feet before long runs and mountian runs...
..
* Track hill training more carefully to ensure enough of it is done. Try to match elevation % of the A races.
* Add mental fatigue training by litening to non-fiction audiobooks while on long runs. -
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* Track hill training more carefully to ensure enough of it is done. Try to match elevation % of the A races.
* Add mental fatigue training by litening to non-fiction audiobooks while on long runs.Do we have any #ultrarunning folks with experience to give thoughts if I'm thinking about this the right way.
Last season I focused on running distance, mostly on flat. I think that was helpful but a bit shorter, same time, on hills will benefit more.
Also, I'm addind bike sessions where I can for pure aerobic endurance.
Feedback would be greatly appreciated. Id like to have a coach but can't really afford to hire one.
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R relay@relay.an.exchange shared this topic
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Do we have any #ultrarunning folks with experience to give thoughts if I'm thinking about this the right way.
Last season I focused on running distance, mostly on flat. I think that was helpful but a bit shorter, same time, on hills will benefit more.
Also, I'm addind bike sessions where I can for pure aerobic endurance.
Feedback would be greatly appreciated. Id like to have a coach but can't really afford to hire one.
@lehtimaeki you are not wrong with time on feet on the hills (up and down) vs distance. It will help your muscular endurance. Don’t focus on speed there. It doesn’t need to be pure hills from A to B. I know you have them close by. But also try to get hills and EG/EL in throughout the week. Just go up and down a close by hill/mountain. The accumulation of EG/EL throughout the week and the fatigue from it will help overall to improve your endurance and resilience. What is your regular EG/EL for the week? Try to increase that first slowly before doing just monster sessions on the weekend. I get now to 3000-4000m in a normal week from doing 300-1000m during every day of the week. Sometimes I throw in 1000m on Saturday and then another 1000m on Sunday and get to maybe 5000m. I don’t live in the mountains. You will have it much easier. This article might be interesting for you https://evokeendurance.com/resources/training-for-mountain-running/
With regards to mental fatigue and listening to a book. No input from my side as I never ever listen to anything at all when running. Nothing.
Gels and fuel in general: it would certainly help to get used to take down fuel (whatever you prefer) during runs. As I don’t have issues with my stomach no matter the length of the race I don’t have any stomach issues established plan for training the fueling part. Normally I don’t have stuff with me for up to 2h. Sometimes I do. It just depends on my mood. And preparation willingness. For longer runs I throw in a few things in the vest or just rely on occasions along the route (shops, cafes, huts, etc.) with cakes, coke, etc. or why not a real meal.
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@lehtimaeki you are not wrong with time on feet on the hills (up and down) vs distance. It will help your muscular endurance. Don’t focus on speed there. It doesn’t need to be pure hills from A to B. I know you have them close by. But also try to get hills and EG/EL in throughout the week. Just go up and down a close by hill/mountain. The accumulation of EG/EL throughout the week and the fatigue from it will help overall to improve your endurance and resilience. What is your regular EG/EL for the week? Try to increase that first slowly before doing just monster sessions on the weekend. I get now to 3000-4000m in a normal week from doing 300-1000m during every day of the week. Sometimes I throw in 1000m on Saturday and then another 1000m on Sunday and get to maybe 5000m. I don’t live in the mountains. You will have it much easier. This article might be interesting for you https://evokeendurance.com/resources/training-for-mountain-running/
With regards to mental fatigue and listening to a book. No input from my side as I never ever listen to anything at all when running. Nothing.
Gels and fuel in general: it would certainly help to get used to take down fuel (whatever you prefer) during runs. As I don’t have issues with my stomach no matter the length of the race I don’t have any stomach issues established plan for training the fueling part. Normally I don’t have stuff with me for up to 2h. Sometimes I do. It just depends on my mood. And preparation willingness. For longer runs I throw in a few things in the vest or just rely on occasions along the route (shops, cafes, huts, etc.) with cakes, coke, etc. or why not a real meal.
@recollir
That's a wealth of information. Thank you very much! I will dive in details.I don't have good tracking of elevation at the moment. I need to figure out how to do that better.
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@recollir
That's a wealth of information. Thank you very much! I will dive in details.I don't have good tracking of elevation at the moment. I need to figure out how to do that better.
@lehtimaeki
If you want to read more on that and some (physiological) background, there is „Training for the Uphill Athlete“ in book form available or you go down the rabbit hole along the different webpages over at Evoke.
I enjoyed the book and come back to it time and again.
@recollir -
@lehtimaeki
If you want to read more on that and some (physiological) background, there is „Training for the Uphill Athlete“ in book form available or you go down the rabbit hole along the different webpages over at Evoke.
I enjoyed the book and come back to it time and again.
@recollir@thenorthcore @lehtimaeki I can highly recommend the book as well. Didn’t mention it right away to not overwhelm. And most people I showed the Evoke articles ended up buying the book without a hint to it.
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@thenorthcore @lehtimaeki I can highly recommend the book as well. Didn’t mention it right away to not overwhelm. And most people I showed the Evoke articles ended up buying the book without a hint to it.
I've already gone down the rabbit hole of books. As I listen to audiobooks while on my long runs, I usually listen about running. Training for the Uphill Athlete is one of my favourites (well, anything Kilian is involved with).
The book I keep on listening on repeat though is Training Essentials for Ultrarunning by Jason Coop. Especially the audiobook format is really, realy good: https://www.jasonkoop.com
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I've already gone down the rabbit hole of books. As I listen to audiobooks while on my long runs, I usually listen about running. Training for the Uphill Athlete is one of my favourites (well, anything Kilian is involved with).
The book I keep on listening on repeat though is Training Essentials for Ultrarunning by Jason Coop. Especially the audiobook format is really, realy good: https://www.jasonkoop.com
My current listening is
Endure by Alex Hutchinson
I'm on my 3rd listening of it. It really dives deep into the mental side of endurance. Super interesting and super useful.Please do share book recommendations. I'm running out
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My current listening is
Endure by Alex Hutchinson
I'm on my 3rd listening of it. It really dives deep into the mental side of endurance. Super interesting and super useful.Please do share book recommendations. I'm running out
@lehtimaeki Endure is nice.
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@lehtimaeki Endure is nice.
@recollir @lehtimaeki @thenorthcore
Enjoyed these three:
Born to Run 2 by Christopher McDougall & Eric Orton
What I Talk about When I Talk about Running by Haruki Murakami
North by Scott Jurek & Jenny Jurek
I read these but it's been a while :
The Rise of the Ultra Runners by Adharanand FinnThe Science of Running by Steve Magness
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R relay@relay.infosec.exchange shared this topic
