Going for 55K: Week 12

training for an ultramarathon

Last week I told you that I wanted to do more running but keeping the amount of strength training, and to be able to do that I would try to do strength and be running at the same day this week as an experiment. Now, training for an ultramarathon was never going to be easy, I knew that, but doubling the training in one day was perhaps not the best solution…

Do any of you have any experience on this? If so let me know in the comments or contact me here.

I only tried the doubling on one of the days this week and it worked for that day, but I was very tired the day after and felt I needed longer recovery time than usual. It could be that I need to add more energy to my diet, but I am pretty sure I am eating good and nutritious food so I’m leaning towards that it was just too hard and that I need to come up with yet another setup. Well, I guess that perseverance is the key to success here, so I will keep experimenting with training for an ultramarathon, and see if next week gives me more insight on how to properly do the training I want to do, during the week.

This week I did

2 running sessions
4 strength training sessions

The week in numbers

Total distance: 23.9 kilometres (14.85 miles)
Total elevation gained: 367 metres (1204 feet)

As you can see the experiment this week didn’t add any kilometres at all to the total distance, rather the opposite. That’s why I need to do some more experimenting next week.

Breakdown of the week

Monday – Strength Training

A pure strength training day this Monday in order to recover some from the trail-running I did the day before.

Bench press 4 x 5
Rest for 60 seconds between sets

Inclined dumbbell press 3 x 8
Rest 60 seconds between sets

Military press 3 x 5
Rest 60 seconds between sets

Side lateral raises 3 x 10
Rest 60 seconds between sets

Triceps pushdowns 3 x 10
Rest 60 seconds between sets

Overhead dumbbell extensions 3 x 10
Rest 60 seconds between sets

Shrugs 3 x 12
Ab exercise 3 x 20
Rest 60 seconds between each superset

Stretch 15 minutes

Tuesday – Strength training & running

I decided that Tuesday was going to be experimentation day, so I did my first double here. I went to the gym and did the following routine.

Deadlifts 4 x 5
Rest 60 seconds between sets

Barbell rows 3 x 5
Rest 60 seconds between sets

Lats pull-downs 3 x 10
Rest 60 seconds between sets

Seated cable row 3 x 10
Rest 60 seconds between sets

Face pulls 3 x 12
Rest 60 seconds between sets

Barbell curls 3 x 10
Rest 60 seconds between sets

Hammer curls 3 x 10
Ab exercise 3 x 20
Rest 60 seconds between each superset

Immediately after I was finished at the gym and went for a 10.8-kilometre run. Now, in the beginning, I felt really tired and thought that this will never work but after around half the run, the feeling shifted and I managed to keep a sub 5:00 pace on an average for the entire run, which I am very pleased with.

Wednesday – Strength training & HIIT

The original plan was to do yet another double here but my body was tired so I did the second best thing and combined some leg exercises with HIIT and performed the following workout;

Rowing machine 1200 metres
Dumbbell lunges x 20 (10 on each leg)
Rest for 30 seconds
Leg extensions x 20
Straight leg deadlifts x 10
Rest for 30 seconds
Treadmill tabata
Ab exercise x 20

Rest for 90 seconds

Rowing machine 1200 metres
Barbell squats x 10
Rest for 30 seconds
Leg extensions x 20
Straight leg deadlifts x 10
Rest 30 seconds
Treadmill tabata
Ab exercise x 20

Rest for 90 seconds

Rowing machine 1200 metres
Reverse dumbbell lunged x 20 (10 on each leg)
Rest for 30 seconds
Leg extensions x 20
Straight leg deadlifts x 10
Calf raises x 20
Rest 30 seconds
Treadmill tabata
Ab exercise x 20

Stretch 15 minutes

As you can see I combined some good leg exercises with the power of HIIT in order to get some cardio while training the legs. At this point, I am exhausted.

Thursday – Complete rest

After the hammering my body took in Wednesday and the fact that I have now been training quite hard for four consecutive days, I felt that a day of rest was just what I needed.

Friday – Running

With loaded batteries, I went out for a bit of an extended run. 13.1 kilometres to be exact and it felt really good! An average pace of 4:46 / kilometres did not tell how tired I felt in the body though. At this point, I felt that the training had gotten to my head a bit and that it became more of a pressure rather than something that I enjoy so I decided to not do any training at all for the coming weekend.

Saturday – Complete rest

Just as a Saturday should be, full of rest.

Sunday – Strength Training

I did not find the proper motivation for running on this particular Sunday so I went to the gym instead.

Bench press 4 x 5
Rest 60 seconds between sets

Military press 3 x 5
Rest 60 seconds between sets

Inclined dumbbell press 3 x 8
Rest 60 seconds between sets

Side lateral raises 3 x 10
Rest 60 seconds between sets

Rope triceps push-downs 3 x 10
Rest 60 seconds between sets

Overhead dumbbell extensions 3 x 10
Rest 60 seconds between sets

Shrugs 3 x 12
Ab exercise 3 x 20
Rest 60 seconds between each superset

Stretch 15 minutes

Conclusion

Not yet fully optimized when it comes to training setup, but I do feel that I have the speed and the endurance to keep on running the 10 kilometres + runs that I do now. I just have to remind myself that I’m doing it because I think it’s fan and because I’m training for an ultramarathon which is going to be a really powerful experience and not because I have had to get “better”.

Don’t forget to comment in the comments if you have any questions and also follow me on Instagram, Facebook and Pinterest for pictures and recipes. If you really want to be first with the latest you should sign up for the newsletter below.

See you next week!

Take care, and be safe.

Leave a comment

Your email address will not be published. Required fields are marked *