... ... Ultramarathon - Mile27
May 012015
 
Some of the terrain on the Big Red Run (photo courtesy Greg Donovan)

Tackling the dunes (photo courtesy Greg Donovan)

The Big Red Run is the next race on my race calendar so I thought I would share how I plan to go about training for this multi stage desert race. It is a similar format to most of the multi stage desert races around the world, with 4 shorter days of 30-42km, and then a long day of 84km.

Whenever I look at designing a training plan for a race, I analyse what factors are most important for that race, and each individual and plan accordingly.

For a multi day race there are a few key factors training should be focussed around:
1. Improving running economy
2. Decreasing risk of injury
3. Ability to run long several days in a row
4. Increasing endurance
5. Race specific training
6. Improving fat burning ability
7. Time on your feet

Let’s look at each of these in detail and see what they means in terms of training. Continue reading »

Mar 182013
 


Photo by Stefica Key

Photo by Stefica Key

The long run is obviously the most important training session of the week for an ultra runner but how long should it be?

I was initially of the opinion that longer was better but after building up to a long run of 75km before my first ultra and dying big time in the race I re-evaluated my ideas.

For my second race my longest run was only 45k and it was run at a much slower pace than my previous long runs. This was a resounding success as I was still running strong with 95 miles of running in my legs.

Why the big difference and why did running less ks at a slower speed in long training runs result in me running more ks at a faster speed during the race?

Continue reading »

May 292012
 

The TNF100 is over for another year and the combination of 100km with a LOT of stairs, single technical tracks and big climbs and descents caught many a runner unprepared. Two weeks on and many runners are already planning how they can come back and improve their time or finally make it to the finish line in next years race.

Training for a race like this involves more than just racking up some high mileage weeks on the trails and one area I feel many runners overlooked was course specific training. Training runs on the course help but it is not the same as training specifically for the course.

Continue reading »