The Laugavegurinn 55K ultramarathon is now only two months away. Even though I have been preparing for some time now, it got real when I booked the flight tickets and accommodation. My wife and I have also tried out different types of gels and bars and have written down what we think works best so that we can pack accordingly. I am really looking forward to this, albeit with a big dose of nervousness.
As I mentioned in the previous post about my journey to running my first ultramarathon, I am in need of more long runs so I ran a 28K run last Sunday and it went better than I expected! All the trail running has really paid off and it’s nice to know that the muscles in the legs are holding up and that the heart rate is not bolting through the roof.
I will continue to add 2 sessions of strength training every week to all the running. I really feel that this is the game changer.
The last week have had the following set-up.
Monday
Strength training
Tuesday
Trail run
Wednesday
Trail Run
Thursday
Trail Run
Friday
Strength Training (with a focus on circuit training).
Saturday
Long Run
Sunday
Rest
For me, this set-up works the best. My legs are fried if I run for more than three days straight, so breaking that off with some strength training is perfect before heading on the long run in the weekend.
The strength training sessions focus on heavy compound movement to build of strength and stability, especially the one on Monday when I really try to go heavy. Friday’s session is not as heavy and I have also added some cardio elements to the circuits so that I really get my sweat up.
One of the circuits I come back to is:
Rowing machine, 500 meters as fast as possible
Deadlifts x 10
Medicine ball squat to overhead press x 10
Back extension with arm rotation x 10
Push-ups to failure
I perform this circuit three or four times depending on how fresh I feel, resting as little as possible between each round.
Now it’s time for some recipe testing, so be sure to check out the recipe section!
Tacke care and be safe!
