Zion Training – Week 14

Some of you may have guessed it due my silence the last couple weeks.  Power week 1 was an eye opener and the work was hard.  I only managed to get in 50 something miles in week one, missing the mark by quite a bit but still getting in consistent sets for 100% against my sessions.

Week 2 power concluded with the John Dick Memorial 50k and I let up a bit expecting to get in 50 miles over the weekend.  Plans changed in the first 1/4 Mile of the race.  The course was on snowmobile track and there was a significant amount of ice.

In the first turn out on to the course my ankle rolled, popped, and there was just a touch of pain.  I didn’t feel anything that demanded I drop but 2.5 laps in, with the compensation and adjusting my mechanics to keep my form on the ice, it caught up with me.  And so it goes, a recovery week ahead of me after the race, I wasn’t worried.

And then I tried to run…nope.

I made an appointment to get checked out tomorrow and fingers crossed, it’s just a light sprain, and not a break.

More to come.  In the meantime, I’m going to peel back on the effort and focus on doing things not to aggravate it.  Stair stepper, super slow efforts on the mill….etc.

And here is the week….here’s to hoping I can get it done.

 

Week 14:  2/12-2/18/2018

  • Volume Week 3.1
    • Climbing Goals:
      • Feet Ascent: 8000
      • Miles at 15% Grade: 10
    • Miles: 85
Speed Volume Volume Off Long Run Recovery
10.625 14.875 17 27.625 14.875

 

  • Session 1: Speed at 95-105%
    • 10.5 Miles | 2 hours
    • At 4% Incline
      • Warmup:
        • 1 Mile
        • 10’ Dynamic
        • 1 Mile starting easy and increasing speed every tenth of a mile to finish at 105%
      • Main Set: Three times through through
        • ¼ Mile build into ¼ Mile hard.
        • ¼ Mile easy into ½ Mile at 15%
        • ¼ mile easy into ½ Mile hard

Then:

  • 1 Mile hard on 3 Minutes rest
  • ½ Mile at 15%

 

  • Cool Down: 1 Mile easy

 

  • Session 2: Threshold at 85-95%
    • 15 Miles | 3 hours
    • At 4% Incline
      • Warmup:
        • 1 Mile
        • 10’ Dynamic
        • 1 Mile starting easy and increasing speed every tenth of a mile to finish at 105%
      • Main Set:
        • 4x (1/2 Mile at 15%, 1/4 Mile easy, 1 Mile at 85% HR, 1/4 Mile easy)
      • Cool Down: 1 Mile easy

 

 

  • Session 3: Volume at 85%
    • 17 Miles | 3 hours
    • At 4% incline
      • Warmup:
        • 1 Mile
        • 10’ Dynamic
        • 1 Mile starting easy and increasing speed every tenth of a mile to finish at 105%

 

  • Main Set: 20’ building to and holding 85% HR into 1 Mile at 15% incline, each on 3’ rest between sets. Wash, rinse, repeat, until complete.

 

  • Cool Down: 1 Mile easy and/or less any remaining distance.

 

 

  • Session 4: Long at 75%
    • 27.5 Miles | 5.5 hours
    • Outside on trail or at 4% on treadmill.
      • Warmup:
        • 1 Mile
        • 10’ Dynamic

 

  • Main Set: 12’ on 1’ off building to and holding 75% HR on each.
  • Cool Down: 1 Mile easy and/or less any remaining distance.

 

 

  • Session 5: Recovery
    • 15 Miles | 3 hours
    • Incline at 1% or flat ground.
    • Done however you want to, just hold that HR at 65% once you get there.


 


ZION 100 Mile Ultra Training | Week 11 – Power Cycle!

 Recovery week is done and was nice.  Now?  It’s time to get real!  Good luck if you are doing this one!  Assume, unless otherwise prescribed that treadmill incline is 4%.  All climbing is at 15%.  All long runs are at 4% or trail.  All recovery is at 1% or flat ground.  

Week 11:  1/22-1/28/2018

  • Power Week 1.1
    • Climbing Goals:
      • Feet Ascent: 9600
      • Miles at 15% Grade: 12
    • Miles: 75
Speed Volume Volume Off Long Run Recovery
9.375 13.125 15 24.375 13.125

 

  • Session 1: Speed at 95-105%
    • 9.5 Miles
    • At 4% Incline
      • Warmup:
        • 1 Mile
        • 10’ Dynamic
        • 1 Mile starting easy and increasing speed every tenth of a mile to finish at 105%
        • ½ Mile at 15% starting at 4.2 MPH
        • Rest 3’ and stretch where necessary
      • Main Set: Twice through
        • ¼ Mile at 15% incline, building speed by .2 every .5 of a mile, into ¼ Mile easy
        • ¼ Mile at 105% into ¼ Mile easy
        • ½ Mile at 15% incline, building speed by .2 every .5 of a mile, into ¼ mile easy
        • ¼ Mile at 105% into ¼ Mile easy
        • ¾ Mile at 15% incline, building speed by .2 every .5 of a mile,into ¼ Mile easy

 

  • Cool Down: 1 Mile easy

 

  • Session 2: Threshold at 85-95%
    • 13 Miles
    • At 4% Incline
      • Warmup:
        • 1 Mile
        • 10’ Dynamic
        • 1 Mile starting easy and increasing speed every tenth of a mile to finish at 105%
      • Main Set:
        • 4x 2 Miles, done as:
          • ODD SETS: 1 Mile at 85% HR into ½ Mile at 15% incline holding 85% HR, on ¼ Mile easy
          • EVEN SETS: ½ Mile at 95% HR into ¼ Mile at 15% incline holding 95% HR
        • Cool Down: 1 Mile easy

 

 

  • Session 3: Volume at 85%
    • 15 Miles
    • At 4% incline
      • Warmup:
        • 1 Mile
        • 10’ Dynamic
        • 1 Mile starting easy and increasing speed every tenth of a mile to finish at 105%

 

  • Main Set: 6 times through
    • 1 Mile at 15% incline into 1 Mile holding 85% HR at 4% incline
      • 1’ walking lunges
      • 1’ plank
      • 1’ box steps
      • 1’ hanging leg raises
      • 1’ wall sit
        • Rest, stretch and hydrate 3’ between sets

 

  • Cool Down: 1 Mile easy and/or less any remaining distance.

 

 

  • Session 4: Long at 75%
    • 24.5 Miles
    • Outside or on trail at 4% on treadmill.
      • Warmup:
        • 1 Mile
        • 10’ Dynamic

 

  • Main Set: 12’ at 75% HR on 1’ walking between until done.
  • Cool Down: 1 Mile easy and/or less any remaining distance.

 

 

  • Session 5: Recovery
    • 13 Miles
    • Incline at 1% or flat ground.
    • Done however you want to, just hold that HR at 65% once you get there.


 


Just a quick check in

Hey folks…I shit the bed last week, only got 32 miles of 65 in, just a miserable showing, but not for lack of desire….life, just got in the way.

Back at it this week, I’m repeating last week’s training but replacing the speed test with what I have dubbed “Boiling the Frog“.  Note that all speed and HR goals below are based on my speed test results and Max HR.

WARMUP

1 Mile easy, starting at 4.2 MPH and 1% incline.  Increase speed by .2 every minute while increasing incline by 1% every 1/4 Mile.

10′ dynamic warmup

1 Mile build, starting at 4.2 MPH and 4% incline, increasing speed by .6 every .10 miles.

MAIN SET – all at 4% incline

1/2 Mile at 105% (6:20 pace), into 3′ easy

THEN

Start at 4.2 MPH, increase speed by .1 MPH every minute until you hit 95% of your MAX HR (176) and then hold that speed for 5′ or until your average HR for the set is 155.

COOL DOWN

1 Mile easy

The result will be somewhere between 7-9 miles.  The goal is to last as long as you can, getting faster and faster.  You can use this session to measure your increases in fitness.  My goal is to get to an hour but that’s kind of crazy.

70 miles this week…let’s see what happens.


Happy New Year – Zion 100 Training Update | Week 8 | Speed Phase

Recovery week, like the holidays, is finally over and it’s time to get back on the horse.

I redid my HRR reserve test on Sunday but wasn’t too please with the results…I did worse (less distance covered and against a higher average Heart Rate).

Luckily, I understand that Heart Rate is a reflection, not just of overall fitness, but is greatly impacted by a number of factors – sleep, nutrition, caffeine, stress, etc.

I went into this fitness test on a dose of cold medicine that impacted my performance and so, I’ll redo it with this weekend’s recovery miles.

In contrast, I was looking forward to the dreaded 20 Minutes Speed test.  My initial effort brought me in at 6:53 per mile.

Yesterday’s results saw an improvement of 14 seconds per mile, bringing my average pace to 6:39 and a peak HR of 181 against 175 average.  What I must also say is that there was a notable difference in my muscular endurance.  I felt far mote powerful and consistent across the 20 minutes and where on the first test, I was done when I was done, I knew that I could have held this pace, which made me happy but equally frustrated as that also means I mismanaged my pacing.  Regardless, improvement is improvement and the graph is leaning in the right direction.

Speed week will find us doing all runs at 4% incline with no work at 15%.  However, we will be using straw training to help develop the Vo2 max.  I don’t own one of those fancy masks and the straws at my gyms juice bar a free, do just as good a job at limiting the amount of oxygen I can breathe.  Here is the week ahead;

  • Speed Week 1.1
    • Climbing Goals:
      • Feet Ascent: 0
      • Miles at 15% Grade: 0
    • Miles: 65
20 Minute Speed
Speed Volume Volume Off Long Run Recovery Off
8.125 11.375 13 21.125 11.375

 

  • Session 1: Speed at 95-105%
    • 8 Miles
    • At 1% Incline or on a track
      • Warmup:
        • 1 Mile easy
        • 10’ Dynamic
        • 1 Mile starting easy and increasing speed every tenth of a mile to finish at 105%
      • Main Set: 20 Minutes Speed Test.
      • Cool Down: 1-4 Mile easy to finish up the remaining distance for the session.

 

  • Session 2: Threshold at 85-95%
    • 11.5 Miles
    • At 4% Incline
      • Warmup:
        • 1 Mile
        • 10’ Dynamic
        • 1 Mile starting easy and increasing speed every tenth of a mile to finish at 105%

 

  • Main Set/STRAW WORK:
    • 6x (3’ at 85% pace into 3’ easy into 2’ at 90% pace into 2’ easy into 1’ at 95% pace into 1’ easy), 2’ walking between sets)

 

  • Cool Down: 1 Mile easy

 

 

  • Session 3: Volume at 85%
    • 13 Miles
    • At 4% incline
      • Warmup:
        • 1 Mile
        • 10’ Dynamic
        • 1 Mile starting easy and increasing speed every tenth of a mile to finish at 105%

 

  • Main Set:
    • 12’ at 85% pace.
    • STRAW WORK: 10K holding 85% HR (Record time)
    • 12’ at 85% pace

 

  • Cool Down: 1 Mile easy and/or less any remaining distance.

 

 

  • Session 4: Long at 75%
    • 21 Miles
    • Outside on trail or at 4% on treadmill.
      • Warmup:
        • 1 Mile
        • 10’ Dynamic

 

  • Main Set: Alternating through sets of 12’, each on 1’ walking until you have completed the prescribed distance.
    • 12’ at 75% HR with Straw
    • 12’ at 75% Pace (No Straw)

 

  • Cool Down: 1 Mile nice and easy.

 

 

  • Session 5: Recovery
    • 11.5 Miles
    • Incline at 1% or flat ground.
    • Done however you want to, just hold that HR at 65% once you get there.

 


Zion 100 – Recovery Week #2

Yes, made it!  My body is ready to relax.  I must say though, that beyond some tightness and a need for a mental break, I’m feeling pretty confident.  50+ Miles was a heck of a lot easier this past week than prior efforts.

My consistent training in regards to sessions completed is still intact through Week 6.  I only got in 51.5 of the 60 miles on the schedule but time is the only thing getting in the way.  I am still happy to say that I’m 30 for 30.

30 Miles easy this week and then we hit the big leagues and things get real!

January 1 brings us to week 8 of 22 and our first Speed efforts.  The good news is that we don’t have to do any 15% incline work during the speed period.  The tough news is that we go from 10% intensity to 25% intensity and we also work on Vo2 Max build with some straw work.  Hang on!

The speed period gives us 65 miles in volume followed by a 70 miles week.  By the end of this week’s recovery period, we will open up our second round of testing.  Let’s see what we’ve done to the body and if we’ve improved at all.

New Year’s Eve brings us the Recovery Heart Rate test and on January 2nd we will get hot with the 20 Minutes Speed test!

And with that, I leave you to your egg nog and leftovers.  Happy holidays all.

Fund Raising update  – we hit $1300 today and have $700 to go.  We’re making some progress folks but I still need your help.  My goal, beyond hitting the $2000 required to be able to participate in the event, is to being the #1 Fund Raiser.  I’m currently holding 3rd place but with no one else over $2000 and most people only required to raise $1000 (they’re racing a shorter distance), I’m hopeful that I can start the race with the win (because while I hope to do well…it will be the only win on the table for me).

 

 

 

 

 


Zion 100 – Week 6 Session 1

Done and done!  Woot.

Woke up yesterday morning to do this run and whoa, my calves were stiff.  This incline work is no joke at 4%.  I know I keep saying that but getting faster and stronger is worth it.

So, the plan became a night session.  Arrived at the gym, still stiff but the warm-up did it’s job and I was starting to feel pretty good.

I did the 1/2 Mile hard, 6:31 pace at 4% incline and I was no longer feeling pretty good.  Knocked out the rest of the first set and holy shit, four to go.  Uh oh.

By the end of the second 1/2 Mile hard, I had decided that if I was going to survive I would need a break from the incline efforts.

I moved the 3rd and 4th half mile hard efforts to the track, where I was pleasantly surprised to find myself comfortably averaging 6:15 per mile, heading back to the treadmill to finish the recovery in between and climbing work at 15% for each set.

I sucked it up and did the last set at 4% because I can do anything one more time.  Finished, satisfied, and holding on tightly to my 100% consecutive workouts record….I’d never made it one week in a race build without missing a session, let alone 5+.  I’m feeling really proud of myself as I face a 60 miles week and head into uncharted territory.

Recovery next week on the horizon is my motivation to push through and finish this week up but with Renin having a fever and staying home from daycare, I’m moving my off day to today so that I can be home.  I also want to reset my schedule and get my training done in the morning tomorrow and Friday.  With these efforts, I need the full recovery between, just no way to jump from this much intensity to another longer and equally intense session only 8 hours later…nope, not gonna happen.

And so, like last week, but slightly better, it’s Thursday-Sunday to bring home the last build week before getting into the meat of the training.

Hard to believe I’m almost a 3rd of the way through the training and January on the horizon brings increased awareness of the challenges that lay ahead.

One last note, I had been marking my previous 7 days on initial workouts but who has time for all that.

However, yesterday, I was so stoked to look at my previous 7 days to see 62 miles run and 80+ walked.

It served as a reminder…my rule of 1.5.  The rule of 1.5 is an extension on the idea that if you can run 3 miles in a week, you can finish a 5k, 100 miles in a week, you can finish a 100 Miler.

The rule of 1.5 is that if you want to finish the race and not be utterly destroyed for the next week, you need to finish 1.5x the distance of your race in a week.  It should seem fairly obvious that there are thresholds on both side of this.  The shorter the race, the greater the variable should be and the longer the race, the smaller.  The principle of 1.5 applies more to longer events, specifically, anything longer than a marathon.  At the same time, no one is going out and running 300 miles in a week to train for a 200 miler.

And if you didn’t know that people race 200 mile events, surprise, they do, and it’s amazing to witness!

So, here is a little chart explaining how I approach the variable rule a DISTANCEx:

The following is to finish comfortably, not to win the race.  How you get your miles and what you expect to get out of them will impact your variable.  For example, if I want to WIN a 5K or eventually go Sub-18 (before I’m physically unable to), I need to do a ton of speed and power work to build the engine and endurance for pushing that type of effort.  Please note as a reminder that this is a reference as well to the peak week and not the build phases.

  • 5K = 6x or 18 miles in a week at 50% intensity
  • 10K = 5x or 30 Miles in a week at 40% intensity
  • 13.1M = 3x or 39 Miles at 30% intensity
  • 26.2M = 2x or 52 Miles at 20% intensity
  • 50K = 2x or 62 Miles at 15% intensity
  • 50M = 1.5x or 75 Miles at 10% intensity
  • 100K = 1.5x or 93 Mile at 10% intensity
  • 100M = 1.5x or 150 Miles at 10% intensity (I typically have my athletes max out at 110% and get the other 40% from walking to achieve the full 1.5x.  With back to back long weeks, compounded fatigue will do its job to prep the body for race day.  Once you start putting in this type of mileage, you are really adapting you life around the effort.)

Some athletes can carve out long weeks like this, some can’t…this is why I integrate steps as that too is time on the legs, counts towards fitness, and because, who doesn’t walk during a 100 Miler?

For 90+% of the people who attempt to tackle one or more of these, they are truly in it for the journey, experience, and finish…winning at this distance comes down to being in the top 1% of athletes on the planet – hence why my focus is on finishing and being able to walk the next day.  If I can stay consistent in my training and make it to the race injury free, maybe I move up my expectations to finishing in sub-24 hours but my only goal is to train well, race smart, and have a great time.  If the end result is anything beyond that, it’s just icing on the cake.

Happy holidays my friends…until next time.


Zion 100 Ultra Training – Week 5 Recap and Week 6 Training Block

Week 5 is in the books and I’m still at 100%, 5 week, 5 out of 5 sessions completed.  They haven’t all gone down as written or for all the miles, but you know the line.

Consistency is king!

Both my off days were compressed into Monday and Tuesday last week, so my legs, after 5 straight sessions, are cooked.  54.1 Miles down though and I’m pretty happy with myself.

I’m feeling okay but definitely going to enjoy this off day before tearing into Session 1 below tomorrow morning before work.

This week is the third straight build week without a recovery and will mark the longest period during the training as such.  From here on out, as the miles build, that recovery time will be essential.

I am taking it down a bit to let the body to the talking with focused HR efforts, adjusting speed to hold the rate.  This is a good way not to cook the body while still putting a level demand on the heart.  And here we go!

 

Week 6:  12/18-12/24/2017

  • Volume Week 2.3
    • Climbing Goals:
      • Feet Ascent: 5600
      • Miles at 15% Grade: 7
    • Miles: 60
Speed Volume Volume Off Long Run Recovery
8 10 12 20 10

 

  • Session 1: Speed at 95-105%
    • 8 Miles
    • At 4% Incline
      • Warmup:
        • 1 Mile
        • 10’ Dynamic
        • 1 Mile starting easy and increasing speed every tenth of a mile to finish at 105%
      • Main Set: Miles, done as:
        • 5x 1 Mile done as ½ Mile at 105%, into ¼ Mile at 4.2MPH, into ¼ Mile at 4.2MPH at 15% incline), each on 3’ rest.
      • Cool Down: 1 Mile easy

 

  • Session 2: Threshold at 85-95%
    • 10 Miles
    • At 4% Incline
      • Warmup:
        • 1 Mile
        • 10’ Dynamic
        • 1 Mile starting easy and increasing speed every tenth of a mile to finish at 105%
      • Main Set: Twice through
        • 10’ holding an 85% HR, on 1’ walking
        • 8’ holding at 90% HR, on 2’ walking
        • 6’ holding at 95% HR, on 3’ walking
        • ½ Mile at 15% incline and 4.2 MPH, 2’ rest
      • Cool Down: 1 Mile easy

 

 

  • Session 3: Volume at 85%
    • 12 Miles
    • At 4% incline
      • Warmup:
        • 1 Mile
        • 10’ Dynamic
        • 1 Mile starting easy and increasing speed every tenth of a mile to finish at 105%

 

  • Main Set:
    • 6x 12’ at and holding an 85% HR, each on 1’ walking between
    • 25 Miles at 15% incline doing 4.2 MPH

 

  • Cool Down: 1 Mile easy and/or less any remaining distance.

 

 

  • Session 4: Long at 75%
    • 00 Miles
    • Outside on trail or at 4% on treadmill.
      • Warmup:
        • 1 Mile
        • 10’ Dynamic

 

  • Main Set: 14x (¼ Mile at 15% incline and 4.2 MPH straight into 1 Mile at a 4% incline adjusting speed to hold HR at 75% but never going below 4.2 MPH), each on 1’ rest between
  • Cool Down: 1 Mile easy and/or less any remaining distance.

 

 

  • Session 5: Recovery
    • 10 Miles
    • Incline at 1% or flat ground.
    • Done however you want to, just hold that HR at 65% once you get there.