FIRST long TRAIL run – Ultra Training EP2
Episode 2 of my 10 weeks ultra training.
In this episode i take you along my Sunday long run of 3h30.
In the end of the video i also show how i’m doing my recovery with the help of a message bal, stick and foam roller.
I wanted to test out my nutrition again during this run.
Since i had issues during my marathon, i need to figure out what went wrong and how i can make sure that i avoid a similar issue in the future!
Breakfast was the same as usual, check out my Instagram reel if you would like to know what i ate.
This breakfast was around 3 hours before my run.
Usually it’s recommended to eat 2 – 3 hours before your long run, depending what you are planning to eat off course.
Just before starting the run i took a SiS Beta fuel nootropics gel (200mg caffeine).
Every 30 minutes i took another gel, this was either a SiS GO isotonic gel (22g carbs) or a SiS Beta fuel gel (40g carbs).
The original plan was to take a second nootropics gel at 2h30, but since i felt already a bit tired around 2h i switched the gels up to give me a well needed boost.
I knew that it was going to be a bit warmer (16 degrees Celsius) than we are used to the last weeks so had some additional water in the car.
Started off taking 2 x 500ml water bottles with me, in one bottle i did a SiS hydration tablet to keep my electrolytes in balance.
I refilled one bottle around 2h and added a second hydration tablet.
In total i drank 1,5L.
The long run ended up being 32,7Km in 3h30.
Elevation difference was around 350 meters in total.
During the run i also took a total of 23 minutes to rest, film, eat or to have 4 pee breaks 😀
Recovery is very important, i included this as part of my training program. During the week it’s limited to cold baths, but in the weekend i also include stretching and the use of massage tools.
I didn’t had the need to use a massage gun, i haven’t used it, but i did use a massage bal, stick and foam roller to loosen up my feet, calves and hamstrings.
When doing a lot of elevation, i know that my hamstrings suffer from it.
Let’s say i learned my lesson in the past!
If you are interested in the massage kit i use from Decathlon, here is the link to the product:
This will take you to the Belgian Decathlon website, if you are from another country, you can search on the Decathlon website for reference: 4020108
As mentioned in the video, this costs 25€
Week 1 has been completed.
Hereby the full training program that i did:
Monday:
30 minutes easy pace run
30 minutes Zwift bike session
Tuesday:
1 hour easy pace run
Wednesday:
Tempo run with 15 minutes warm-up and cool-down
2 blocks of 15 minutes at lactate threshold pace (4:40-4:49/Km) with 5 minutes easy in between.
Recovery:
Cold bath
Thursday:
1 hours easy pace run
32 minutes strength & conditioning:
Lower body:
3 x 10 body weights squats
3 x 10 lunges per side
Upper body:
3 x 5 DB curls (6Kg/DB)
2 x 10 DB side raises (6Kg/DB)
2 x 10 DB overhead press (6Kg/DB)
2 x 20 ab crunches legs elevated
2 x 10 close grip push ups
Friday:
Hill repetitions run with 15 minutes warm-up and cool-down
6 repetitions of 45 seconds each running up-hill with 2 minutes in between each repetition to go back down
Saturday:
1h30 minutes easy pace run
34 minutes strength & conditioning:
3 x 10 push ups
3 x 10 DB overhead press (6Kg/DB)
3 x 10 DB curls (6Kg/DB)
3 x 10 goblet squat body weight
3 x 10 calve raises
3 x 10 DB rear delt (6Kg/DB)
30 minutes Zwift bike session
Sunday:
3h30 minutes long run
Stretching + massage with bal, stick and foam roller (forgot the cold bath)
Total running distance: 92Km
Total running time: 9h14 minutes
Total running elevation: 1023 meters
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