Going for 55K: Week 11

Going for 55K Week 11 Ultramarathon preparations

With the added amount of strength training, I need to come up with a system that allows me to do the following;

A) Accumulate more kilometres per week
At this point I am running too few, I would like it to be at least 40 every week.

B) Keep the same amount of weight training
I want to keep strength training for several reasons. I think it’s funny, it’s a way of changing of the training so that it doesn’t get mundane, and also I don’t want to lose all my previous gains.

C) Get the appropriate amount of rest
The body needs to heel, so at least 1 full day of complete rest is a must during a week

With all these variables it will be a hard nut to crack but I think it will be double. I am thinking of trying out how it feels to do strength training and running at the same day to be able to fit it all in, this will most likely force me to up the calorie intake during these days due to the number of calories getting burnt. I’m looking forward to it, I am ready for the challenge.

This week I did 3 running sessions2 strength training sessions and Tabata.

The week in numbers

Total distance: 37.7 kilometres (23.4 miles)
Total elevation gain: 901 metres (2956 feet)

Breakdown of the week

Monday – Strength training

Monday this week was leg day, and it also completes a complete push/pull/leg set that started on Saturday the previous week.

Barbell squats 5 x 4
Rest 60 seconds between each set

Walking lunges 3 x 30 (15 on each leg)
Rest 60 seconds between sets

Reverse lunges 3 x 30 (15 on each leg)
Rest 60 seconds between sets

Leg extensions 3 x 20
Rest 60 seconds between sets

Stiff legged deadlifts 3 x 12
Rest 60 seconds between sets

Single leg calf raise 3 x 20
Ab exercise 3 x 20
Rest 60 seconds between each superset

Stretch 15 minutes

Tuesday – Complete rest

Now after three days of consecutive strength training it was time for a day off. Now this will be one of the things that I have to look into when I want to train more of both running and strength training, what is the best setup here. If you have any good suggestions, don’t hesitate to contact me or write it in the comments sections.

Wednesday – Running

One of the rare occasions where I get the time and opportunity to run with my wife. She had just gotten back from a work trip so we got changed and took aim for the Sai Kung route with an extra loop down by the water, getting a total of 12.8 kilometres.

Thursday – Tabata training

This week’s experiment was to see if I could add one HIIT (High-Intensity Interval Training) routine to the schedule. So I went for a Tabata inspired program. If you don’t know what Tabata training is I wrote an article about it which you can read here.

Shortly you choose four exercises and do them as fast as you can for 20 seconds, then rest for 10 seconds. Repeating this 8 times, then rest for 1 minute and continue on the next exercise with the same pattern.

For this day I choose the following exercises;

Sprinting in place
Suicide drills
Jumping jacks
Burpee with push-up

The heart rate shot through the roof (as it always does when doing Tabata or HIIT) but it felt good to really get the pulse up to a maximum.

Friday – Complete rest

This day of rest was unintentional, but the soreness from the tabata the day before was no joke! Had to take a hot bath in the morning and then do some stretching throughout the day not to turn in to a tree trunk.

Saturday – Running

A bit less sore on Saturday so I went for the extended Sai Kung run again, adding another 13 kilometres to the weeks total. I was really happy that I managed to run at 4:40 / kilometre pace even though the run was extended a bit. I am starting to feel more and more secure about running sub 5:00 per kilometre when running on the road now.

Sunday – Trail running

It was a long time since I did some trail running so I went up to the Maclahose section 3 and to the rise towards the 399 metres above the sea mark. It was a really misty day so it was cool running and seeing the hills and mountains kind of fading out into the grey.

So that’s it! Another week in the bag and even more kilometres and strength exercises to put in the now growing pile of training days. It feels good and I am confident that I will be able to stack up 40+ kilometres next week while keeping the strength training on the program without over-training or getting injured. I am feeling stronger and faster by the day now, which is great!

If you would like to follow my running progress you can follow me on my Strava profile, and if you’re interested in vegan recipes and how you can combine them with your training you can follow me on Instagram, Facebook or Pinterest. Also, sign up for the newsletter below so that you don’t miss out on any information.

Take care, and be safe!

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