Happy Disclaimer. What this isn't: This is not a workout plan that I recommend for everyone. This program is not based on scientific experiments or data unless specifically noted. It is not claimed to be the best method, only A method. What it is: A relatively-experienced guy's workout plan. I have one recommendation: consult a recognized trained professional before starting any intense or different extended workout program. And, I have requests: For those with more experience in this field than me, your insight, corrections or recommendations are welcomed and will be greatly appreciated. For those just beginning, your comments, questions and concerns are equally valued.
With about two and a half weeks remaining before The Marathon des Cedres, my first ultra-marathon, today feels like a good time to share some thoughts on my training plan and Team Red, White and Blue (TRWB). Since my initial entry announcement in April, some of you have asked about long-distance training; hopefully these five posts offer a comparative training perspective and some ideas as you train for races in the future. For others who have expressed interest in Mike Erwin's charity, TRWB, I hope you come away with a little of his "much needed MO!" (or just some motivation) as I elicit your support.
Over the next week, I'll take a rudimentary look at how I'm training for my 54-mile race in five sections: (1) Knowledge & Goal Setting, (2) Physical Training, (3) Hydration & Nutrition During Exercise, (4) Nutrition & Rest Before and After Exercise and (5) Equipment & Monitoring Progress. As always, I'm open to your feedback, so feel free to post questions or comments!
Section 1: Knowledge & Goal Setting
I begin with this section because it's imperative to look at all angles of a race before planning a physical training program for it. For the "Knowledge" part, I looked into three considerations: me, my race and our situation. The "Goal Setting" part is the result of a hasty analysis of the first portion. At the end of this section, I'll list my initial race goals as well as the sections that will most directly influence their obtainment. The ultimate goal I set was my speed (pace) for each of the four running days. Differing each day, these rates will later determine acceptable running rates throughout training.
Me: Physically, I'm not in bad shape. Over the past decade, I've met military fitness standards, continuously "max'ed" my physical fitness test and met "Ranger" fitness standards. I've trained for endurance before, having finished the 3-day Best Ranger Competition in 2008, a couple Half Ironmans, four full marathons and about twenty other shorter Triathlons, Duathlons and half marathons.
But, I've slipped recently, as a lazy fall followed me to Morocco and melted into a sluggish winter. Cardiovascular training was put on the back burner as I settled into my new environment, and I've subsequently lost some of my cardiovascular and muscular endurance. This is Concern #1. Mentally, I'm capable of making it through a "Long Distance Suck" but haven't been at it for a while save my half marathon in Rabat a couple months ago. Though I'm confident that I'll quickly regain my ability to "endure the suck" of a longer race, this is my 2nd Concern.
So, where was I at the beginning of this program? I used the Rabat Half Marathon as my initial assessment. On April 3rd (about 3 months prior to the ultra marathon), I identified an average pace, heart rate and refueling needs. My performance was ok, but not great. My average pace was around eight minutes per mile. My heart rate was around my usual running intensity between 150 - 160 beats per minute, and I hit up refueling stations every few miles without too much of a burnout. On a positive note, I didn't walk or stop at refueling points, and I felt like I had some gas left in the tank at the finish line.
My Race: The Marathon des Cedras is 54.6 miles long and will span four days. Each day the route, distance and terrain will change; however, the start time will always be at 9:00 am. Distances by day are approximately: 10.5, 22, 9 and 13.5 miles. I've completed distances similar to these in the same amount of time, but 22 miles is 22 miles. This is Concern #3. Most of these miles, I'm assuming, are going to be off-road and uphill, which will significantly increase the risk of injury over uneven paths as well as put strain on ligaments, joints and supporting anscellary muscles. This is Concern #4. The first and third days include considerable inclines with little forgiveness toward their conclusions. This is Concern #5. The type of support (refueling stations) throughout the race is unkown, but I suspect it won't be enough. This is Concern #6. Dinner is included each evening with sleeping accommodations
Our Situation: Not meant to be all-inclusive or "too Jersey," this part of the section includes the most important (but not all) factors that fill the void not covered by me or the race. This void spans the time between signing up and the race itself. Factors I considered were those most relevant to my race goals and subsequent training plan: length of time (90 days) before the race, my professional and personal responsibilities during that time and weather and terrain.
I have three months to train. I considered the length of time the most important part of my situation because it would ultimately determine the intensity of my training program and subsequent race goals. Less time leads to less opportunity to safely reach significant improvement. With 90 days, improvements can be made but not enough to win the race. Three months isn't too little time though, as endurance sport experts like Joe Friel and Matt Fitzgerald use it (along with other timelines) to help beginners train for initial endurance races. For me, I would've preferred more time, so I later keep my pace goal moderate.
During this time, I figured professional and personal responsibilities (typically time killers and training distractors) will have a minimal effect on my ability to train. Not having a typical job or considerable set responsibilities to schedule around, I'm extremely lucky to say that work's a non-factor. Travel and a family visit, however, will prove more of a planning obstacle as trips to Italy and Moroccan hamlets with guests will occupy most of May and require me to either smartly plan my training or ignore it. This is Concern #7.
My last significant planning factor, weather and terrain, was an important consideration primarily because of the differences in my primary training area (cooler temperatures in flat Rabat) and the race (hot and mountainous Ifrane). In all likelihood, I figured that I wouldn't be able to accomplish in the heat and mountains of Ifrane what I could here in Rabat. This is Concern #8. Therefore, I adjusted my expectations after assessing my performance at the Rabat half marathon.
Part 2: Goal Setting. After taking a look at myself, the race and some of the factors affecting future training, I took stock of my concerns and tried to adhere to a few maxims of goal-setting. Experience and mentors have taught me that goals should be big, challenging and measurable. I think I fit these criteria with my three goals: (1) Enjoy myself, (2) Sustain an average pace of 8:30 minutes per mile and (3) Raise $2,000 for Team Red, White and Blue.
My first goal may not seem big and is difficult to measure, it should prove challenging at the very least as I scamper up the Middle Atlas in a potentially unrelenting mid-morning sun. I don't particularly enjoy running up (or down) steep grades, so Ifrane's mountain range will test my ability to enjoy myself. Being in good shape will play a huge part in mitigating exhaustion and accomplishing this goal; keeping to my training plan should obtain this huge part. I see the successful completion of Sections 2 and 5 most directly affecting this goal.
My second goal is probably my most critical because it provides a challenging and measurable time mark throughout each day of the race. By day, these rates are: (Day 1) 8:00 minutes per mile, (2) 9:00, (3) 8:30, (4) 8:00. To set these marks, I started with my Rabat half marathon time and took into account each of the factors mentioned earlier in the "Knowledge" section. As I averaged about eight minutes per mile in Rabat, I figured this rate will improve throughout my 90-day training program but will still be adversely affected by terrain and potential climate differences. Running in the mountains is difficult and made even more so when training in them beforehand doesn't happen! Subsequently, I inflated my flat terrain speeds between 30 and 60 seconds per mile, pending on the day, its distance and terrain. Sections 2 and 3 will most directly address obtaining this goal.
The last goal, though not directly tied to race performance, may prove to be the most important because of the lives it impacts through Team Red, White and Blue. As my initial fund-raising endeavor, I set a modest $2,000 as the mark on the wall. Having never done something like it in the past, I figured it might be a good start as an annual endeavor for future races. Section 5 of my training plan speaks to this goal.
As an aside, I'm confident that every penny directly sent to helping wounded veterans and their families reintegrate into society is well worth the minimal time and small hits to our bank accounts that accompany donations. To make a tax-deductable donation, grab a credit or debit card, go to my site, click the green "Donate" button and fill out the information. It takes less than five minutes. Done.
Tomorrow, I'll take my first look into planning for my aforementioned concerns and making these three goals a reality. "Section 2: Physical Training" is the biggest piece of the puzzle and oughtta continue to set a good foundation for the race!
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