Time to start thinking of the spring/summer ultra season. Had a good week, but my achilles and heel is still sore. I need some acupuncture.
Monday: 1 hour easy False Creek, 1 hour spin on bike at gym
Tuesday: 1 hour easy endowment, 1 hour spin on bike at gym, stretch
Wednesday: Tempo run-15 min warm up/25 min tempo/15 cool down, 30 min cool down on bike, weights at gym/core
Thursday: 1 hour easy/recovery run (a.m), 45 min spin at gym, 40 min easy run (p.m)
Friday: 1:25:00 Moderate run with Andy and Jackson on shore, 1 interval spin on road bike, stretch and core
Saturday: 1 hour mid pace with Clarke and Lisa endowment. (pouring rain)
Sunday: 2:30:00 North Shore, 1 hour easy spin at gym.
Overall not a high mileage week but had some quality workouts and feel great (not my heel). Won't do too much more milage then this in January though.
Comments
How Many Hours? How Many Ks?
Dude,
I'll acknowledge just this once that you are an elite athlete (runner, snowshoe runner and maybe triathlete.) To get the kind of output you achieve, it takes a lot of training time. I'll bet a lot of folks would be curious to know how much time and distance you put in during an average week.
Here are my assumptions:
168 hours in a week (7 X 24)
49 hours of sleep (7 X 7)
40 hours of work (5 X 8)
79 hours available
Are the assumptions valid?
Training
Ean
Pretty reasonable assumptions. I would bump my sleep up to about 8-9 hours/night.
I don't really track km's but I do have a general idea. Assuming we are talking Jan-Sept, my general ultra season, I train between 100-160 km of running/week. We'll call that between 8-15 hours of running (80% trail).
I'm now add in road riding/spinning which will take about 4-6 hours a week. Nothing serious but just a bit of a bonus.
Gym time-2 hours a week (although you could never tell from looking at this skinny fat guy)
So I'd say I put in an average of 15-20 hours of training. Sometimes I have bad weeks where I will get in 10 hours, but I like to keep it to min 15 from late Jan early Feb-Sept.
I have a feeling most ultra runners are logging these kind of hours or more. I do make sure I have 1 day of recover and only a couple intense work outs/week. I keep my long runs to an easy pace. I also really think that a heart rate monitor has been beneficial over the past couple years as it prevents over training.
Saying all this, I don't always reach my goals, don't always finish, and still make a lot of mistakes. most of all, I just love being in the mountains and that there is a sport such as ultra running to measure my fitness is a bonus.
Thanks for your interest.
.
Marathon des Sables
Hey Dom,
I was at Rob Mackay's slide show here in Vic a couple of years ago and have been thinking of the Marathon ever since. I am looking seriously into making the cut for either next year or possibly 2008 depending on the logistics and finances. Was hoping that you might be able to send some wisdom my way as to how to go about getting some sponsorship or donations or any other advice at all. Thanks in advance for any help you can provide!!