Now that you have taken The Ultra Runners Quiz. Fingers crossed you have started to tackle some of the run sets that are recommended inside your personal report…? Today however we’re going to look at the two big mistakes.
There are two BIG mistakes that new ultra runners make! Interestingly they fall at opposite ends of the spectrum. One group charges out the door every time they run. They run as hard as they can, each and every run… trying to set a new PB, every time! At the other end of the spectrum is the other runner who focuses solely on increasing the distance that they run. This means that they tackle every run at the same slow easy pace. All they look to do is build the distance that they run each week or in any given run set.
Unfortunately neither of these approaches are ideal. The ideal lies somewhere in the middle. We need to include variety with our running. Just like making a great stew you need not only your meat and potatoes but you also need some spice!
Now that we understand that we need to vary our pace when training as well as give ourselves challenges as we run your next questions, or at least I hope your next question is, what does this look like? I’m glad you asked because they are included below.
But first, the big win is that through improving your training you increase your chances of finishing your first ultra marathon. Improved training means you improve your run fitness quicker and improve your ultra running skill set faster. This means that you will not just finish your ultra but enjoy the experience along the way! While the event its self may be the pinnacle, much of the experience lies in the training leading into the event. Don’t over look this embrace it. It is equally, if not more important, and where much of the personal growth occurs.
I leave you with a challenge. Pick just one of the below sets that takes your interest and try it on the trail this week. It is only through taking action that you will grow.
If you’re interested in some personal coaching to improve your ultra running feel free to drop us an email nick@theultrajourney.com
A reminder the Trail Running SA social night is fast approaching on the 28th of February. If you have specific questions you would like answered make sure to come along, there will be plenty of time for Q and A at the end.
Can’t wait to see you there!
Nick Muxlow
Improve your ultra running with 5 Run Sets for 5 Peaks
To be able to tackle the following sets we need to give ourselves some common language. In this case to keep things simple lets go with Easy, Steady, Hard and Very Hard. They are just as they sound, you will need to use your initiative on this front. It is also recommended that you vary your pace based upon how long (time wise) the hard or very hard effort is. You need to match your effort to your personal capabilities.
Easy is a warm up/ cool down pace
Steady is your anticipated ultra running pace
Hard is hard running
Very hard is very hard running.
Ultra Set 1 – Loop the loop
Set focus: Pacing
Warm Up 10 minutes easy
Main Set
2 x 60 minute loops
Determine a loop that will take approximately 60 minutes to complete. It should include both up hill sections and down hill sections. Decide upon a start point. As you head past your designated start point hit the lap key on your watch. Complete your first loop. After completing your loop and as you head past your designated start point for the second time hit the lap button on your watch. Complete this loop a second time. Once again when you get back to the start hit the lap button on your watch.
Warm Down
10 minutes easy
What you have done above will give you each lap as a spate file. Your task is now to have a quick look at your data. What was your average pace and heart rate for each of the loops? You now need to compare this to how you felt. If your pace and heart rate were consistent, fantastic, you get a gold star. If however they varied then this is fine but it is a way of highlighting to you that fatigue is starting to affect your running. Be careful as you might need to take things easier on your first lap.
Look to repeat and improve on the above set in a few weeks time. Practice is the only way to improve.
Ultra Set 2 – Bust or Boom
Set focus: Pacing
Warm Up
10 minutes easy
Main Set
20minutes Hard
1 hour Steady
20 minutes Hard
Finish with 10 minutes easy
As above the aim of this set is to review the data for each of the 20 minute segments. For this reason each 20 minute segment needs to be started from the same point. How has fatigue started to affect you? What was your output/ distance travelled over each of the 20 minute hard efforts? How did each feel? How did this correlate to your data?
Ultra Set 3 – Lucky 7’s
Set focus: Anaerobic threshold development
Warm Up
10 minutes Easy
10 minutes Steady
Main Set
3×7 minutes Very Hard
Complete these on an easy down hill recovery back to your starting point.
Warm Down
10 minutes Easy
Ultra Set 4 – Build It Up
Set focus: Anaerobic threshold development
Warm Up
10 minutes easy
Main Set
15 minutes Steady
10 minutes Hard
5 minutes Very Hard
2 minute walk and then repeat.
Warm Down
10 minutes easy
Ultra Set 5 – Split the Hill
Set focus: Run strength development
Warm Up
10 minutes easy
10 minutes steady
Main Set
15 minutes Very Hard up hill
1 minute walk
3 minutes steady
15 minutes Very Hard up hill
Turn around when you reach the top of the hill and run at an easy pace back down the hill to finish.