Run Olmsted, Run! (Part 2 of 5)

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 2: Physical Training Plan 

Having never run a distance this long, I tailored this plan with a "train to finish" outlook that emphasizes not killing myself during training while I build technique and endurance.  Though this mentality alludes to yesterday's first goal of having fun, the primary goal that I'll discuss today is Goal #2: Pace.  Moreover, this section aims at Concern #1 from yesterday's post: my recently degraded cardiovascular and muscular endurance.

To improve the pace that I established a few months ago during the Rabat Half Marathon, I developed a two-part physical training plan to focus on (1) cardiovascular and muscular endurance (CME) and (2) core strength (CS).  Divided into three phases, my CME plan primarily consists of distance running workouts; however, I add a little diversity to it by hopping on the saddle and cycling every now and then.  The CS portion is meant to be a supplementary program focusing on increasing muscular strength and endurance through the P90X and Crossfit programs.

CME's Three Phases are Endurance, Pace and Taper.  In the "Endurance" phase, my focus is to build running stamina by gradually extending training durations throughout a five-week period.  By maintaining a moderate heart rate average and consistent speeds, these exercises are intended to build my "cardio tank."  Here, heartrate trumps pace as I build time (and miles).  Further, this phase will train the mind and get it used to racing long again (Concern #2 from yesterday).

The "Pace" phase is as long as its predecessor but is focused on improving speed.  This phase begins with the longest exercise durations of the program but then incrementally decreases each week.  With the longest runs in the past, confidence should be high, I'll have recent data to use as a comparison and I'll want to see speed and distance improvements over known courses.

The last two weeks is my "Taper" phase.  Here, I'll ramp down the intensity and ready my body for the race.  Exercises will be short and their pace modest in an effort to protect against last-minute injury.

"Train how you fight," is a phrase that everyone in the military's familiar.  For those of you not in the service, it emphasizes the importance of making training events realistic; their conditions and objectives should mirror what you expect to face in combat in order to set yourself - and your unit - up for success.  I've tried to adopt this mentality for each part of my training plan, but the most evident example exists in my CME training.

Cardiovascular and Muscular Endurance (CME) Training: Each week, training mirrors the race as much as possible.  The race is four days of running; subsequently, there are four days of CME training per week.  The race will be held from Thursday to Sunday.  Ditto for CME training.  By day, training times will reflect their corresponding race days.  So, what does each day look like?  Well, that depends on the starting point and what's more important: time or distance?

The race is my starting point.  From here, I "backwards-planned" training by week until I made it to the 12th week, the beginning of my 90-day training plan.  What's more important to me is exercising to time, not to distance.  With time as a goal, I more accurately monitor my progress and I typically maintain better running form and a more consistent pace.  When I focus on distance, my discipline tends to slack and I focus more on setting speed records at inconsistent paces.  Further, running to time just makes training easier to plan and more enjoyable.  As a result, my CME exercises are planned by time.

So, back to our starting point.  Based on my pace goals and distances by day (10.5 miles at 8:00 minutes per mile, 22 at 9:00 mpm, 9 at 8:30 mpm, 13.5 at 8:00 mpm), I expect to run for about 80 minutes the first day of the race, 200 minutes the second day, 80 minutes the third day and 110 minutes the final day.

From here, I began "backwards-planning" from the race to the last week of my "Taper" phase.  For my last week of training, I halved my projected race times.  For each preceding week until the mid-way point, I added 5 or 10 minutes; once there, I subtracted 5 or 10 minutes each week until I arrived at the beginning of my 90-day training plan.  See the complete chart here.

Running: At least half of the CME days are designated as running days.  Starting with the first week of the "endurance phase" and alternating every week until the race, the long "Day 2" exercise is split in half.  Its first half is a run; the second half is cycling on my personal trainer.  Either Day 3 or Day 4 of every week is spent exclusively on the personal trainer.  This adds some variety, mixes up the workouts, protects against "over-use" injuries and balances muscular endurance training for the other part of the legs that don't get worked out as much during runs.  This large emphasis on running is included specifically to build up my body to recover, particularly for the 22 miles on Day 2 (Concern #3 from yesterday).

Types of Runs: Typically, Day 1, 2 and 4 Runs are out-and-back or loop runs with a set turn-around time or known duration.  The goal is consistency, regardless of the phase.  Day 3 Runs are usually sprints and are included to shock the system, improve cardiovascular recovery and increase speed.  Terrain is not mountainous in Rabat, but I run along a handful of routes whose grades vary between flat and semi-rolling.  Though running up and down these semi-rolling hills doesn't replicate the Middle Atlas Mountains, it does do a little to dispel Concern #5 from yesterday.

Cycling: Training sessions on the personal trainer are either led by a Spinervals DVD or Arabic news.  Days led by the latter or generally less intensive and variant with a cadence of 90 RPM as the primary goal throughout different speed settings.

Core Strength (CS) Training: This type of training is more helpful to improving CME performance than most runners or triathletes acknowledge.  A strong core helps maintain good form and balance during endurance races, particularly in their second halves.  P90X and Crossfit are two programs that I've used in the past that offer various core conditioning workouts that work.

Tony Horton may be nutty and Crossfit at times ruthless, but both programs typically include kinetic exercises involving plyometrics, agility and power moves that strengthen ancillary muscles and ligaments; this should subsequently help protect against twisted ankles while running on uneven trails (yesterday's Concern #4) and maintain form at the end of each leg.

A workout in either program typically takes an hour to complete and hits parts of the body not directly affected by long runs or rides in the saddle; both programs have their pro's and con's.  P90X is a great at-home workout that doesn't require a lot of equipment; however, it costs a pretty penny (over $100 for an average kit).  Crossfit is free, updated religiously every day and has some killer workouts.  Unfortunately, a lot of them require kettle-bells, medicine balls or power-lifting equipment not typically found around the house or in some gyms.

An hour of each on Monday and Tuesday rounds out the week, leaving me an opportunity to rest on Wednesday before the beginning of the next cycle.  So that's it for Section 2: four days per week of CME, two days of CS and a rest day.  Tomorrow holds Sections 3 and 4: Hydration & Nutrition.