Running to Think

Sunday 26 April 2015

Running a marathon, at the end of the week

The end of the week has been marked with the long distance running session that has been scheduled, namely 42 km self supported, completed at the pace of 4:34" per km on 270 mt elevation gain.
Legs were rolling like wheels. I never pushed along the test and was running very relaxed, breathing and looking around as if I was running on a much shorter distance. I take this as a sign that my condition is getting better and better.
The workouts at the gym are being effective, as expected. No pain on the hills, no slowdown, no problem to the knees whatsoever.
Looking forward to May 17th.

Here is a split of 40.1 km of the total.
Happy running!

Thursday 23 April 2015

The best workout for runners at the gym

Unknown 20:09:00 abs , fitness 0 Comments

The number of injuries I got in the past, thought me that preparing an ultra trail does not only mean running the long distance on the road or hilly&muddy tracks.

Fortunately, it also means creating diversity in the training, strengthening joints, knees, quads, arms. In three words, HITTING-THE-GYM.

This might sound hard but I'm finding it extremely useful and fun.

So here is a summary of what I have been doing for a while.

In order to spend some hours at the gym I had to decrease the mileage per week. My highest priority has been about improving the core muscles that usually kick in after the 40th km.
No strength in the muscles after 4 hours of running usually means that it's pretty much over. You heard that, my friends. Over. Finito. Go home.

And you don't want that, do you?

I am not talking about glycogen and lack of carbs. These things remain the same for every ultra marathon and the strategies to replenish the overused resources are those that almost every ultra runner already knows.

What I am talking here about is the lack of power in muscles that have been put under stress for so long and are demanded to climb those last 1000 meters of elevation.

Here is a program that has been provided by www.iamsofit.com, a team of experts in fitness and nutrition. I clearly advise it for the purpose of getting stronger, faster and more resistant, especially on the very long distance.

Day 1

Deadlifts: 3 series of 12 repetitions at 75% maximal weight

Squats: 3 series of 15 repetitions at 70% maximal weight

Leg-extension: 3 series of 8 repetitions at 90% max

Lunges with barbell on the back of the shoulders (3x10 each leg)

Abs: crunches on the bench with 20 kg weight 4 series of 25 repetitions

plank with side step 3 series of 60 seconds each

Day 2

Pull-ups 3 times until exhaustion

Seated Dumbbell Shoulder Press: 3x12 with 75% max

Bent Barbell Row 3x12 75% max weight

Barbell Push Press 3x8 with 90% max

Abs: Plank with legs on ball (bringing knees to chest) 3 series of 20 repetitions

Russian twist 3 series of 20 repetitions (with ball or weight)

Day 3

(Biceps) Concentration curl with dumbbells 3x8 with 90% max weight

Chest-press 3x8 at max weight

Hammer curl 3 series of 12 repetitions per arm 75% max weight

Cable Crossover 3 series of 12 repetitions at 75% max weight

Abs: crunches on the bench with 20 kg weight 4 series of 25 repetitions

Toe-to-head 3 series of 15 repetitions

The results above are of about one month of workouts.

I am not only seeing my body changing and becoming really dense and strong, but also running hills and intervals in conditions in which I am already tired, is becoming... easier, if you allow me the term.

That's it for today.

See you on the road!

Wednesday 15 April 2015

Training harder. Doing what it needs to be done

Unknown 12:00:00 nutrition , plan 0 Comments

A small update from the running department.

As some of you know, I set my next race to May 17, Trail de la Lesse. A 50 km trail run nearby Liege in Belgium. One more time to "feel the hill", pumping lactate around the blood stream. One more time to feel alive.

The training of the last four weeks has changed to become harder and harder. A steep increase of mileage characterised it, as you can see from the screenshot below. I also added interval training sessions to the mix and after four weeks I can feel the improvement of my cardio condition.

I am being followed by iamsofit.com and added strengthening exercises at the gym (will publish some schedules in a later post). Caroline of iamsofit.com is also providing a nutrition plan.

Running towards best shape of the season.

Keep it up!