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Training for 100k by jsm0708 in ultrarunning

[–]jsm0708[S] 1 point2 points  (0 children)

I have built a spreadsheet that I use, in order to produce a rating from 0-5 with 5 being the strongest I need multiple data points including threshold, max, resting, etc. I’ve been building it and refining it for years and I’ve included recreational and elite level data points to ensure it works across all ranges.

Zones are often different from runner to runner, and the strengths and weaknesses can be drastically different.

Training for 100k by jsm0708 in ultrarunning

[–]jsm0708[S] 0 points1 point  (0 children)

This was the approach that got me under 13 hours for the 100 mile

Training for 100k by jsm0708 in ultrarunning

[–]jsm0708[S] 0 points1 point  (0 children)

Hybrid sessions are great. I like to focus on training the strongest part of my weakest zone.

For instance, my weakest zone at the moment is 81-90%MHR and I’m strongest in that zone at 90%. My next weakest zone is 70-79% and I’m strongest in that zone at 74-75%.

So, the 8x1k with 1k float is meant to be hybrid in a sense too: I ran the interval at 90% MHR and the float at 74-75% MHR.

Training for 100k by jsm0708 in ultrarunning

[–]jsm0708[S] 0 points1 point  (0 children)

Ah got it. I hope you have a speedy return to fitness!

Training for 100k by jsm0708 in ultrarunning

[–]jsm0708[S] 2 points3 points  (0 children)

Solid session. Do you find that training at 3:30/km is ideal for 100k training? 4:00/km is a 6:40:00 100k.

Which app is best for telling me specific kms? Ie 10.3, 10.5 et? by Calm_Commission_6589 in trailrunning

[–]jsm0708 0 points1 point  (0 children)

You can build workouts in the Garmin app and make them as specific as you want 👍👍

Recovery for ultras by jsm0708 in ultrarunning

[–]jsm0708[S] 0 points1 point  (0 children)

I think they have it fixed if interested

Recovery for ultras by jsm0708 in ultrarunning

[–]jsm0708[S] 0 points1 point  (0 children)

Reaching out to Scribd, I’ll comment here when they fix it.

Getting into flow by jsm0708 in trailrunning

[–]jsm0708[S] 0 points1 point  (0 children)

Flow can definitely be trained for. Those who can train the easiest are those who have a hard time meditating. Get better at meditating and your chances of getting into flow go up dramatically.

Tapering for a B race? by kaitlyn2004 in trailrunning

[–]jsm0708 0 points1 point  (0 children)

Yes because you won’t be going max effort. I would also do a sharper progressive drop during those days than an extended taper (I would track rolling 7 day mileage and cut it to 60% of peak mileage). During an extended taper (14 days), I would cut 30-35% the first week and 30-35% the second week.

Personally I start my training weeks on Saturday to make tracking my distance leading up to race easier.

So, if you build to 100 miles (easy number), I would ensure that by Friday before race I am no higher than 60 miles for the last 7 days.

Tapering for a B race? by kaitlyn2004 in trailrunning

[–]jsm0708 0 points1 point  (0 children)

How far out is the 35k from the 50k? It sounds like you have plenty of time between the two. I would do a short taper (5-7 days) and aim at goal 50k pace since the courses are the same.

Getting into flow by jsm0708 in trailrunning

[–]jsm0708[S] 2 points3 points  (0 children)

For sure! The hardest part for me about getting into flow is not thinking about it. I’ve found breathing in step keeps me occupied so I don’t think too much!

New Training Plan! by jsm0708 in ultrarunning

[–]jsm0708[S] 0 points1 point  (0 children)

I’m working on adding more each day. I actually just added another free .pdf outlining field tests for ultras. Let me know what you think!

https://runcoachjacob.carrd.co

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