tag:blogger.com,1999:blog-13273897.post6700538179679316623..comments2024-02-06T10:16:40.971+00:00Comments on Diary of a Rubbish Marathon Runner: Ups And DownsThomashttp://www.blogger.com/profile/07802380462713592586noreply@blogger.comBlogger5125tag:blogger.com,1999:blog-13273897.post-39266342163043552172014-06-19T02:10:38.881+01:002014-06-19T02:10:38.881+01:00Yes, that's what I meant, the elevation change...Yes, that's what I meant, the elevation change, sorry about that. That is very impressive, might help you a lot. Congratulations for the 100k result!Anonymousnoreply@blogger.comtag:blogger.com,1999:blog-13273897.post-51179704273315184262014-06-13T09:26:54.987+01:002014-06-13T09:26:54.987+01:00Hope the easy days have you feeling fresh for the ...Hope the easy days have you feeling fresh for the 100k. "and just be content with running once a week" - Ah, you'd never be content with one run a week ;)<br />Have the double run days been a temporary thing for weekly volume? Thought you were a once a day runner.Ewenhttps://www.blogger.com/profile/01093209634556111656noreply@blogger.comtag:blogger.com,1999:blog-13273897.post-79080967710447778242014-06-13T09:07:40.259+01:002014-06-13T09:07:40.259+01:00I live and train at sea level.
But if you mean el...I live and train at sea level.<br /><br />But if you mean elevation change in training, that depends. If I run up to Windy Gap the elevation change is about 1400 feet, a double-crossing about 2000. A typical 10 mile road run has about 300 feet elevation gain/loss, and the 15-mile loop around Caragh Lake about 1200.Thomashttps://www.blogger.com/profile/07802380462713592586noreply@blogger.comtag:blogger.com,1999:blog-13273897.post-38568690091072520982014-06-12T19:40:41.584+01:002014-06-12T19:40:41.584+01:00Hi Thomas, what is the average elevation of your t...Hi Thomas, what is the average elevation of your training runs?Anonymousnoreply@blogger.comtag:blogger.com,1999:blog-13273897.post-44206065873317823232014-06-11T16:02:33.254+01:002014-06-11T16:02:33.254+01:00Sounds like you had a little bought of over-reach ...Sounds like you had a little bought of over-reach with too many miles in quick succession. <br /><br />Adding different training stimulus is probably a good thing. On Canute's Efficient Running blog he recently had a serious of posts that explored the issue relating to over-training and general health. A common theme was that chronically elevated levels of Cortisol can lead to the body breaking itself down more than it repairs. He suggests that adding a bit of high intensity training to provide stimulus for Anaerobic hormone release would be effective at counter balance the increases Cortisol level associated with a large volume of training that .<br /><br />With your change to doubles you've largely dropped the high intensity stuff, perhaps once the 100k is out the way and you are recovered it might be worth trading a little volume for a few high intensity workout interspersed through the week.<br /><br />The other thing you could look at is making sure you are getting a full quota of sleep.<br /><br />That all being said, your body fat% measurement and conclusion that you've put on leg muscle suggests that you probably on average you've been building up muscle rather than breaking it down, suggesting that at least on average over the last six months you've avoided chronic levels of Cortisol. This extra muscle mass should give you a bit more to headroom w.r.t muscle fatigue with when you do your ultras.<br /><br />For the 100k, the analysis of HR vs Time/Distance I did but haven't yet had a chance to publish suggests that you should be able to maintain a HR of 146 for 6hours, and 144 for 9hours. This is based fitting a curve to your historical race data, I suspect now your HR for a given pace is lower you'll need to dial this down a little, but shouldn't need to be too much. <br /><br />If you want to be conservative then dialling it down so more be sensible, you can always up the pace in the second half if you feel good on the day. You could do something like start with a zone of say 135 to 140 for the first 20 miles should be super comfortable, then upping to the 140 to 145 for the rest of the race if you feel good. <br /><br />I can't believe that you are serious thinking about a 9hr 100k time though... That's what I'd be targeting if a lined up at 100k start and you are far better runner than me. If you are suffering from over-training this might even the playing field a bit, but as long as you take it easy for the rest of the week I don't see a reason why you shouldn't finish much closer to 8 than 9hrs.<br /><br />Best of luck.<br /><br /> Robert Osfieldhttps://www.blogger.com/profile/16960356368117573952noreply@blogger.com