In April I’m running a 50K trail race, so right now my life revolves around training. But if you read my Weekly Rundown posts, you may have noticed that I’m not doing the high mileage weeks like you might expect for ultra training. I really believe I can complete this race… if I don’t get injured. Over the past several years injury has been the limiting factor for me, so all my training is done with that in mind.
The Running Part
Right now I’m doing two weekday runs of 4 miles each, and a day of cross-training on the stair climber. My real training for this race comes from my long runs. My long runs have been slowly increasing in distance, and yesterday I completed an 18 mile run.
I’ve been switching back and forth between doing my long runs on Sundays and doing them on Wednesdays. Part of this was to fit in with a crazy schedule over the holidays, but it’s also partly to give my body a periodic rest. I’ll do two or three weeks of Sunday long runs, and then switch it over to Wednesdays, so instead of seven days in between long runs, I’ll have ten days. Then I’ll do that for two or three weeks, and switch it back to Sundays, again to have a longer recovery time in between.
Now that my long runs will be in the 20+ mile range, I won’t do a LONG long run every week. I’ll alternate between a long long run one week, and the next week a shorter long run, in the 10-12 mile range. I’ll probably top out around 24 miles for my longest run.
Strength Training
I’ve been going to the gym twice a week, one day for lower body and one day for upper body. I also try to do one shorter session at home during the week- something that’s hard for me like Bulgarian split squats, that don’t require a gym. Sometimes I question whether I’m doing enough strength training, but it’s hard to fit more in around the long runs.
The Mental Part
I’ve been listening to podcasts about ultra running ALL THE TIME. I listen during my runs, in the car, at the gym… my two current favorites are Florida Trail Runners (which is how I found out about the race I’m doing) and Trail to 100. On Trail to 100, the hosts interview regular people who have completed 100 mile races. I listen to this so much that now running a 100 mile race seems like a completely normal thing to do. If running 100 miles is normal, then running a 50K shouldn’t be too hard- right?
The Other Stuff
Nutrition- in this post I talked about increasing my protein intake. That’s been going well and I feel good about what I’m eating. Lots of chickpeas, tofu, peanut butter, beans… all the good stuff.
Sleep- SIGH. I’m trying, I really am. I cut out caffeine later in the day and have been getting in bed earlier. I’m sleeping more but I’m still struggling with the temperature in the bedroom. I’m always too warm and my husband is too cold. I got a “cooling blanket” which… kind of works. Sleep is still a work in progress.
Massage, foam rolling, stretching- yes, yes, and yes. I can get a free massage once a month at work, but sometimes it’s hard to schedule it. For the last several months I’ve been diligent about doing it. I foam roll regularly and stretch every night- especially my calves. I’m following a specific protocol of self-massage and stretching my calves to (supposedly) get rid of my plantar fasciitis. The PF is still there, but it’s not affecting my running. I would still like to get rid of it, obviously.
A wise runner- I can’t remember who- said “enjoy your training, because nothing else is guaranteed.” I certainly hope I’ll make it to the starting line of this race healthy, but there’s no guarantee. In the meantime I’m definitely enjoying the training.
I’m joining My First 5K and More, Running With Attitude, Run Laugh Eat Pie, Runs with Pugs, and Zenaida for their “Fit Five Friday” linkup.
Are you training for a big race right now?
Would you ever run an ultra, or do you think ultra runners are crazy?
34 Responses
I don’t think I’ll ever train to run…any long race, but it has been fascinating to watch my sister go from basically no exercise to running ultras and Ironmans. So I suppose I should “never say never.” I 100% understand the appeal of these long-distance races, but I cannot fathom fitting in training with little(r) kids. My sister is 50 and is just peaking in her performance now and I think a lot of that stems from the fact her children are grown so she can be SO much more flexible with training/races etc.
Also, I LOVE that you’re focusing on enjoying the training. It seems so smart to try to make this part of the journey enjoyable because the race will be over so quickly and training lasts months so best to make it all part of the “fun!” Good luck, Jenny. I’m loving living vicariously through you as you train for this big event!! We’re all cheering for you <3
Thank you Elisabeth! Yes, you never know what your future might hold when your kids are older. You could be competing in Ironmans! I can see you cringing now and saying “but I don’t want to!” It’s definitely not for everyone. You’ll probably have some other big goals at that point.
Good luck with it all, Jenny! It sounds like you have everything well thought out.
Thank you Nicole! I’m trying to be smart about the whole thing- if I’m not, I’ll be doomed.
I really like how you’re approaching your training Jenny with an eye to protecting your body as much as you can from injury. I also love that you’re focusing on the mental side of the game too – so important! I’m excited for you and hope your training continues to go well!
Thank you Michelle! I appreciate that. Yes, so much about running truly is mental.
I love hearing about how people train for ultras! Your plan seems so smart and balanced, especially in the long run and cross training space. I’m slowly gearing up to do a long-for-me hike with some friends this summer and have been thinking about supplementing my training with the stair climber at the gym – I’ve never used it, but have heard such great things about its benefits.
I think the stair climber would be good, especially if your hike includes hills.
You have absolutely got this. You have a plan and the vision. I have no doubt you are going to crush it!
Thank you Jenn! That’s a great pep talk.
Wow, this training regimen sounds intense but very intentional. I am rooting for you!
I laughed at “100 miles seems normal.” That humans can do that blows my mind!
Yes, I agree. But then if you listen to stories about people doing it over and over again, it really does start to seem normal. Honestly, I love running but I can’t even imagine doing 100 miles.
I like how you have set up your training plan. Injury is what will get me as well if I run too many miles. I am also really a lower mileage runner when I train for longer races. I need rest in between run days. I truly believe it is better to be slightly undertrained and healthy than overtrained when heading into a race. Keep up the great work!
Yes I agree- if I show up at the start slightly undertrained and healthy, I’ll be able to navigate my way to the finish line for sure.
Sounds like you have all of the elements for success at your race – especially the part about trying to avoid injury! That’s the part that gets much harder as we get older.
Yes, that’s always my stumbling block these days. I’m doing everything I can to avoid it!
Wow! What an interesting plan. I’m really impressed that your PF is under control enough to allow you to do so much running. You’re doing such smart things to remain injury-free. I’m rooting for you!
Thank you Engie! I have to credit the doctor I saw last year who charged me an exorbitant amount for all those shockwave treatments. I thought they didn’t do anything, but in retrospect I think they did. It’s not 100%, but 50% better seems to be enough for now.
I actually think that’s a reasonable plan. I plan to train more like that when I return to longer races. Being kind to myself and staying healthy and injury free are my biggest priorities.
I’m also working on optimizing my sleep and still having difficulty with this.
WHY is sleep so hard? I’m going to continue working on it and I’ll post updates if I find things that work.
I wonder if I will EVER run more warmly than my husband! Maybe during menopause? Everyone told me how HOT they were when they were pregnant. I never experienced that. Even though my husband is very thin/slim, he seems to run hotter. So I will turn on the fireplace and would keep it on for hours but he wants to turn it off after like 30 minutes because he’s way too hot. I’ll be sleeping in flannel pjs with all the blankets and comforter – he sleeps in underwear (tmi?) and often kicks off the comforter. It’s so weird! But then when we cuddle he mentions how warm I am – so I must be kicking off heat and not retaining it? Anyways, I hope you figure out how to sleep better! That is a key piece in training!
I think your approach makes sense. When I trained with a running club, I ran 3 times/week. Occasionally I would maybe throw in a 4th run that I would do with Phil but 3 times/week was typical for me. I found if I ran like 5 times/week, I was more injury prone, and I would start to kind of hate running to be honest…
I thought of you when I saw this post recently! I don’t know how many are vegan but this might give you some more protein snack ideas!
https://www.fannetasticfood.com/high-protein-vegetarian-snacks/
Ooh, thank you Lisa! I read the article and a few of those sounds really good (vanilla fig protein bars!)
i’m so envious of you all bundled up like that at night. I almost always sleep well when it’s cold in the bedroom- like when it gets cold enough outside to open the windows. I love it on those few nights when it gets down to the 40s here, but of course my husband complains that it’s too cold. Tough luck!
My marathon training was similar. I kept low mileage but put in the long runs.
I finished and it kept me healthy.
I think you’ll do great. Can’t wait to see how it goes.
Thanks Darlene. If you do the NYC marathon this year you can do that training again!
My jaw dropped when I saw “I question if I’m doing enough strength training”. YOU HAVE COME SO FAR since the days when you were sidelined with the injuries and stuck with a little bit of at-home strength and pool running. It’s been so fun to ride along with you on the journey. I like your “50k training plan for real people”.
ha ha… if it works I’ll write a book- “Ultra training for mere mortals.”
I 100% believe that an ultra is achievable without running 100+ miles a week. I like your approach and I’m certain you will be successful! at the end of the day we need to train the way that makes sense to US, not the masses. Especially after injury – I think you know your body a bit better than the rest of us!
Thank you Renee! I wish I could run big miles, but like you said, after all my injuries I know my body pretty well.
I love that you’re not only training physically, but mentally as well. It’s great to listen to those podcasts on ultra running.
Yes, it really helps! I love how there’s a podcast for pretty much anything you could think of nowadays.
I think this all sounds like good solid work that will get you round. I also know you have the mental toughness to do it.
I trained a bit oddly for my 50k – because it was a trail race and I don’t like going off-road, but it was quite an “easy” trail and not one I could replicate without going there (it was on chalk and we don’t have chalk here!) what I did was train for a road marathon, because I knew how to do that, do the marathon as a training race not at full pelt so I didn’t need weeks to recover, that was in the May, with the ultra in the July, then dropped down mileage to do trail work, including training 14 miles on the actual race route and doing a horrifically technical and tear-inducing far-worse-than-the-ultra 10 mile trail race in the June because my friend Tara said it would help, which was true. I didn’t do a LOT of miles in any week but I got round, didn’t hurt myself and don’t think I could have done any better (i.e. no beef, i.e. never have to do it again: the friend I did it with had a prolapsed disc and did want to do it again, thankfully she got pregnant soon after so didn’t make me do it again). If it helps, I can send you my link to my training and race report, although you can find it easily enough on my blog if you search Race to the Stones. And obviously I’m a slower and unfitter runner than you!
I actually have read the race report from your ultra! You had mentioned it and I went back and found it. I always love race recaps, especially unltras.
You’re putting a lot of thought into this. I think staying injury-free is key and having fun during the process, because let’s face it: most of the work for any race is done during training. Sounds like you have a good plan laid out!
So far so good- and I am enjoying it, which is the most important thing.