Jim

Base Training Plan

Running

Since we started this “ultramarathon idea”, I’ve learned a lot and experienced even more, so my training plan changed. And changed again.

Without a race, or race date, I’ve decided to concentrate on a base plan that should give me all the preparation that I need to jump into a race training plan once I have a race on the calendar.

The problem with “all” plans written for 10k, half-marathons, full marathons, ultramarathons is that they usually assume you live in a city, with pavement, on rolling terrain where you only do hills if you want to. But for me, my training routes are anything but normal. I live in on the side of a mountain. There are flattish places up on the ridge-line but I still have to run up there to reach them.

So, that is why I can’t really follow a traditional training plan, as much as I want to. But with all my reading, this might work out best anyway. Some of the ultra/trail running plans I saw, always had some hill sprints to build power, speed and endurance. I’ve cut them back a bunch but still have them increasing as the training schedule progresses.

Base Training Plan

I’ve based a lot of this new plan on what I’ve read and researched. Here are a few of the key points in the plan:

  • This is a 3 weeks on/ 1 week off schedule to give the body plenty of time to recover.
  • There are only 4 run days, leaving 3 days to rest the legs while I work on my core.
  • Weekly mileage only increases by 5% (instead of the often talked about 10%) to give my body plenty of time to adapt, improve and to reduce the chance of injury.
  • My goal mileage of 45km is based on research that says that is where I’ll get the most bang for my buck (until I start training for the ultramarathon).
  • Long runs longer than 2-hours, I’ll adopt a 5:00 run/1:00 walk strategy to lessen the impact on my body while still giving me time “on my feet.”
  • Because of my school schedule, I’ve limited “school day” runs to less than 60min.
  • I have no “time” or “pace” goals, just the distance. So, all runs should be ‘easy’.
  • Hill sprints are pretty short, but the incline I’m running is pretty steep.
  • And hopefully after 6-months, I’ll finally have a race I’ll be ready to train for.

Exercise

When I started running ten years ago, I mostly just ran. And that continued. I tried doing other workouts like P90X, TRX, Insanity, and Freeletics, but they just didn’t go with me. I always wanted to be outside instead of inside.

But now that I’m older (and supposedly wiser), I can see the need for building not only my strength, but agility and balance too.

Bodyweight Workouts

I’ve been a big fan of bodyweight workouts for a long time. And there are almost too many on YouTube to choose. But I do have a few favorites these days:

Dumbbell Workouts

If you haven’t already figured it out, I’m kind of remote enough that there isn’t a gym or even a place to get even simple equipment like dumbbells. But that isn’t going to stop me.

What I do have access to, are ‘bricks’. I weighed one the other day and it’s 3.5kgs/7.7lbs. It’s not much but it’s better than nothing. And I might even try putting 2 or 3 of them together to make a DIY kettlebell.

Stretching & Meditation

Stretching

I have been doing a stretching routine for many, many years, even before I started running. And as I get older, I think it’s even more important because when you’re tight, it messes with everything, especially balance and coordination. So, to me it’s important no matter what I’m doing. And these days it is always something I do in the morning and in the evening if I remember to squeeze it in.

My general routine goes like this (30-sec for each position):

  • supine butterfly stretch
  • butterfly situp (x1 30-sec hold)
  • supine butterfly stretch
  • supine cross-legged spinal twist
  • supine spinal twist
  • sitting butterfly stretch
  • seated torso twist stretch (each side)
  • seated adductor stretch (center)
  • seated adductor stretch (right side)
  • seated adductor stretch (left side)
  • seated forward fold
  • seated hamstring stretch (each side)
  • downward facing dog
  • upward facing dog
  • child’s pose
  • downward facing dog
  • half-kneeling hip stretch
  • kneeling hamstring stretch
  • standing forward fold

Meditation

Life can be stressful. Running and other physical activity can help with that, but sometimes, you need something ‘mental’ to really take the edge off. And for me, that’s meditation. Not some ‘religious’ experience – just a good ol’ just sit down and ‘shut up’ kind of meditation.

I sit crosslegged, say a short motivation and then I just count my breaths to 10. That’s it. But it’s a lot harder than it sounds, trust me. I use an app call Insight Timer if you want to try it.

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