DVP is back

My relay team calls me the Dark Voodoo Princess. I earned the name the first relay we completed together because one of my runners was injured and I picked up the rest of her miles. I ended with 31 miles, and my first ultra. My straight forward, no whining attitude also contributed greatly to the name. I’m not very princess like. I’m more anti-princess. In fact, I believe that at least one of my team members is terrified of complaining at all because I would roll my eyes and tell him to “nut up.”

I headed to the gym for the first time since the 100 this morning for a short general strength training session. It felt good to be back. I have been fighting the urge to get out and do something, anything for days. I can tell it is time to get back to it when my leg starts bouncing while I’m at rest, too much pent up energy. And when I start waking up without the alarm at my normal run time.

Today I’ve spent some time constructing my training program for my next 100, which is approximately six months away, Pony Express 100. I’ll attach it to the end. I really want to build more strength overall and in my running muscles. Lean muscle not bulk, of course. Strength training increases your running efficiency by about 4%, reduces injury risk, and increases your speed. Research also shows that strengthening your hips virtually eliminates the onset of IT band syndrome and Runner’s Knee.

Most marathon training programs include speed work, easy days, and a long run each week. Some will throw in hills or alternate speed with hills each week. Ultra running is a little different. There are runners who don’t do any speed work at all because your focus is distance rather than being especially fast. Ultra runners also have to balance out the injury risk of doing the back to back long runs and adding speed on top of that. If you are a more injury prone runner, I recommend cutting out the speed or doing it every other week.

Where to put each type of workout, is determined by how long it takes to recover/benefit from a particular type of workout and your specific goals. Each type of workout focuses on strengthening a different physiological system that contributes to your running ability.

Speed workouts like explosive hills, 200 m repeats with full recovery, and the like train your nervous system, the communication between your brain and your body.  The average runner benefits from these workouts within two days.  VO2max training (anaerobic capacity) such as hill runs and mile repeats, take about ten to fourteen days to benefit the average runner. Tempo runs or marathon pace runs train your body to convert lactate back into energy. They don’t take quiet as long as VO2max, but are still at the seven to ten day mark. Long runs build your aerobic capacity and the benefits from them take the longest to develop, four to six weeks for the average runner.

These numbers can give you a good idea about how to taper for a race. If you know you won’t see the benefits before race day, why tax yourself with a VO2 max run a week before your race and risk being sore or tired.

My training plan includes four running days, but I actually run five because I have running group on Wednesday afternoons. We typically only run three or four miles, so I don’t count it. I don’t really have a rest day, but Mondays and Fridays are my easiest days which is why they bookend my long runs. I also make a couple of big jumps in my miles, which is not something you should do if you are a beginning runner or tackling a distance for the first time. You want to build 10% each week. My miles drop significantly every fourth week to allow for a rest/recovery week. My strength training/hips/ab workouts are posted on other pages of my blog, so check them out if you’d like.

 

Week

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Total

1 May 5

General strength &

Hips

Roll/stretch

3 miles w fartleks & abs Roll /stretch

General Strength & hips Roll /stretch

3 miles w hills & abs Roll /stretch

General Strength

& hips Roll /stretch

4 miles & abs Roll /stretch

Rest Roll /stretch

10 miles

2

May 12

General strength &

Hips

Roll/stretch

4 miles w fartleks & abs Roll

/stretch

General Strength & hips Roll

/stretch

4 Miles w hills & abs Roll

/stretch

General Strength & hips Roll

/stretch

5 miles & abs Roll

/stretch

Rest Roll

/stretch

13 mils

3

 May 19

General strength &

Hips Roll/stretch

6 miles w fartleks & abs Roll

/stretch

General Strength & hips Roll

/stretch

6 miles w hills & abs Roll

/stretch

General Strength & hips Roll

/stretch

8 miles & abs Roll

/stretch

4 miles Roll

/stretch

24 miles

4

May 26

General strength &

Hips Roll/stretch

6 miles w fartleks & abs Roll

/stretch

General Strength & hips Roll

/stretch

6 miles w hills & abs Roll

/stretch

General Strength & hips Roll

/stretch

8 miles & abs Roll

/stretch

4 miles Roll

/stretch

24 miles

5

June 2

General strength &

Hips Roll/stretch

7 miles w fartleks & abs Roll

/stretch

General Strength & hips Roll

/stretch

7 miles w hills & abs Roll

/stretch

General Strength & hips Roll

/stretch

10 miles & abs Roll

/stretch

5 miles Roll

/stretch

29 miles

6

 June 9

General strength &

Hips Roll/stretch

7 miles w fartleks & abs Roll

/stretch

General Strength & hips Roll

/stretch

7 miles w hills & abs Roll

/stretch

General Strength & hips Roll

/stretch

12 miles & abs Roll

/stretch

7 miles Roll

/stretch

33 miles

7

June 16

General strength &

Hips Roll/stretch

8 miles w fartleks & abs Roll

/stretch

General Strength & hips Roll

/stretch

8 Miles w hills & abs Roll

/stretch

General Strength & hips Roll

/stretch

 

15 miles & abs Roll

/stretch

8 miles Roll

/stretch

39 miles

8

June 23

General strength &

Hips Roll/stretch

5 miles & abs Roll

/stretch

General Strength & hips Roll

/stretch

Rest & abs Roll

/stretch

Wasatch

Back 10 miles

Wasatch Back  9 miles

Rest & abs Roll

/stretch

24 miles

9

June 30

General strength &

Hips Roll/stretch

9 miles w fartleks & abs Roll

/stretch

General Strength & hips Roll

/stretch

9 miles w hills & abs Roll

/stretch

General Strength & hips Roll

/stretch

17 miles & abs Roll

/stretch

10 miles Roll

/stretch

45 miles

10

July 7

General strength &

Hips Roll/stretch

9 miles w fartleks & abs Roll

/stretch

General Strength & hips Roll

/stretch

9 miles w hills & abs Roll

/stretch

General Strength & hips Roll

/stretch

20 mils & abs Roll

/stretch

12 miles Roll

/stretch

50 miles

11

July 14

General strength &

Hips Roll/stretch

9 miles w fartleks & abs Roll

/stretch

General Strength & hips Roll /stretch

9 miles w hills & abs Roll

/stretch

General Strength & hips Roll

/stretch

20 miles & abs Roll

/stretch

15 miles Roll

/stretch

53 miles

12

July 21

General strength &

Hips Roll/stretch

5 miles & abs Roll

/stretch

General Strength & hips Roll

/stretch

5 miles & abs Roll

/stretch

General Strength & hips Roll

/stretch

10 miles & abs Roll

/stretch

8 miles Roll

/stretch

28 miles

13

July 28

General strength &

Hips Roll/stretch

9 miles w fartleks & abs Roll

/stretch

General Strength & hips Roll

/stretch

9 miles w hills & abs Roll

/stretch

General Strength & hips Roll

/stretch

 22 miles & abs Roll

/stretch

17 miles Roll

/stretch

57 miles

14 August 4

General strength &

Hips Roll/stretch

9 miles w fartleks & abs Roll

/stretch

General Strength & hips Roll

/stretch

9 miles w hills & abs Roll

/stretch

Epic Relay

Epic Relay 25 miles

Rest (20 miles) & abs Roll

/stretch

63 miles

15

Aug 11

General strength &

Hips Roll/stretch

9 miles w fartleks & abs Roll

/stretch

General Strength & hips Roll

/stretch

9 miles w hills & abs Roll

/stretch

General Strength & hips Roll

/stretch

25 miles & abs Roll

/stretch

20 miles Roll

/stretch

63 miles

16

Aug 18

General strength &

Hips Roll/stretch

5 miles & abs Roll

/stretch

General Strength & hips Roll

/stretch

5 Miles & abs Roll

/stretch

General Strength & hips Roll

/stretch

10 miles & abs Roll

/stretch

8 miles Roll

/stretch

28 miles

17

Aug 25

General strength &

Hips Roll/stretch

10 miles w fartleks & abs Roll

/stretch

General Strength & hips Roll

/stretch

10 miles w hills & abs Roll

/stretch

General Strength & hips Roll

/stretch

27 miles & abs Roll

/stretch

20 miles Roll

/stretch

67 miles

18

Sept 1

General strength &

Hips Roll/stretch

10 miles w fartleks & abs Roll

/stretch

General Strength & hips Roll

/stretch

10 miles w hills & abs Roll

/stretch

General Strength & hips Roll

/stretch

30 miles & abs Roll

/stretch

20 miles Roll

/stretch

70 miles

19

Sept 8

General strength &

Hips Roll/stretch

10 miles w fartleks & abs Roll

/stretch

General Strength & hips Roll

/stretch

10 miles w hills & abs Roll

/stretch

Red Rock Relay

Red Rock Relay 30 miles

20 miles & abs Roll

/stretch

70 miles

20

Sept 15

General strength &

Hips Roll/stretch

5 miles & abs Roll

/stretch

General Strength & hips Roll

/stretch

5 Miles & abs Roll

/stretch

General Strength & hips Roll

/stretch

10 miles & abs Roll

/stretch

10 miles Roll

/stretch

30 miles

21

Sept 22

General strength &

Hips Roll/stretch

10 miles w fartleks & abs Roll

/stretch

General Strength & hips Roll

/stretch

10 miles w hills & abs Roll

/stretch

General Strength & hips Roll

/stretch

30 miles & abs Roll

/stretch

25 miles Roll

/stretch

75 miles

22

Sept 29

General strength &

Hips Roll/stretch

6 miles & abs Roll

/stretch

General Strength & hips Roll

/stretch

6 miles & abs Roll

/stretch

General Strength & hips Roll

/stretch

10 miles & abs Roll

/stretch

10 miles Roll

/stretch

32 miles

23

Oct 6

General strength &

Hips Roll/stretch

5 miles & abs Roll

/stretch

General Strength & hips Roll

/stretch

5 miles & abs Roll

/stretch

Rest Roll

/stretch

10 miles Roll

/stretch

Rest Roll

/stretch

20 miles

Oct 13

3 miles Roll/stretch

2 miles Roll

/stretch

Rest Roll

/stretch

Rest Roll

/stretch

Pony Express

100

Pony Express

100

Rest Roll

/stretch

105 Miles

 

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