"Beware the fury of a patient man" John Dryden.
Sometimes it is not about achieving a personal record at a race or event. It's about laying the groundwork today, preparing you for the future bigger goal. The goal that truly brings out your passion.
Week 11 of training was another positive step towards finishing the Leadville 100 in August. This past Saturday's planned training race/run at the Grasslands Marathon was a perfect break from the daily training routine. My main goal for Grasslands was to run at a steady ultra 100 effort under 11 to 12-minute mile pace and work on taking in plenty of water and calories. I successfully ran the first 14 miles just under an average of 11 minutes per mile taking in 200 calories every 3 miles and drinking about 18 to 20 ounces of water every hour. Around mile 14 my stomach started holding water and sloshing not dispursing the water and nutrition into my system as needed. When the stomach starts holding water dehydration has likely started and sure to get worse. Even though my legs still felt great I decided to use this opportunity to work on my nutrition. Had I maintained the pace and focused on finishing at a faster time I would have risk finishing sore and dehydrated and requiring additional recovery time taking away from future training. I finished the day averaging just under 13-minute miles and was able to get my stomach back on track digesting water and nutrition over the last few miles.
Tip - Nutrition in a 100-mile race is of top importance. If you become dehydrated within the first 20 miles of a 100-mile race you will surely be in for a very long day. What I learned from Saturday's run - Drink more water and start adding a little more salt/electrolytes into my running plan.
Week Eleven recap (Training Race week)
Tuesday's 6 -mile Progression Run. A nice easy warm-up gradually progressing mile 6 to an 8.11 pace. Heart rate raised a little higher than normal for that pace. I am sure the warmer temps raised the HR. Legs felt great.
Thursday I ran 8 miles on the trails at a steady easy effort, working in a few short strides. Legs felt great and ready to sun Saturdays marathon
Saturday 26 miles at Texas Grasslands - 14 miles at a moderate easy effort legs feeling strong. finished mixing in power hiking and running and working out a dehydration/electrolyte issue
Sunday 2 mile power hike working in a few short strides. Working out soreness and getting ready for another week of training.
Week 11 finished out with 42 total miles, 2,227' of climbing, and 2,366' of descending.
My planned Workouts for Week 12
Week 12 - Week Ending March 28, 2021
Monday - Monday is my Recovery Day
Tuesday - 7-mile road run @ 2 WU - 2 SS - 1Rec - 2 SS (Goal for this run this week increase my fitness running 4 total miles at or near tempo effort )
Wednesday - 30-minute Plyometrics workout (for muscle power, fitness, and fatigue resistance)
Thursday - 8 road miles 2-mile warmup 6 @ half marathon to marathon effort (Goal for this run work on fitness and endurance increasing my perceived easy effort pace)
Friday - 30 Min strength workout (for fatigue resistance, muscle power)
Saturday - 15-mile trail run (Run steady at a moderate easy ultra effort, work on nutrition)
Sunday - 16 miles @ (CRP) 10-miles warming up running two full loops of technical and steep trails - then 6 X Fast-paced Quad busting downhill Repeats/power hike up -Trails with significant climbing (for endurance, fatigue resistance, muscle power)
* You can see how each run progresses in my Strava feed below
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