Strength Training for Ultramarathon

Training Training Logs
81

4/11
6AM
Run 5.02in 37:13 @ 7:25 pace with 333ft elevation gain

4/11
430PM
Front Squats: 135 x 5, 185 x 2, 205 x 1, 215 x 1 x 4
Band upright rows: purple x 20 x 2 sets
stretch

4/14
704AM
Run 10.48 in 1:18:09 @ 7:27 pace with 600ft gain

4/14
1PM
Hike ~ 5 miles

4/15
Squat: 245 x 12, 314 x 4, 315 x 3 x 2 sets, 335 x 3, 335 x 2, 345 x 1 x 3 sets, 295 x 2
1.5" Deficit DL: 295 x 2 x 8 sets (superset pullups)
pullups: bwt x 6 x 8 sets
SSB with band around knees: 185 x 5 x 5 sets
Ab Wheel: bwt x 18 x 5 sets
SSB Calf Raise: 205 x 18 x 3 sets
Single Leg KB RDL: 44 x 22 x 5 sets
single leg SSB calf raise: 155 x 6 x 2 sets
stretch

4/15
12PM
Run 5.08 in 38:57 @ 7:39 pace

4/17
6AM
Run 8.00 in 1:00:06 @ 7:30 pace

4/17
420PM
Pullups: bwt x 24
OHP: 165 x 3, 165 x 3, 165 x 2 x 2 sets

4/18
515AM
Run 9.0 in 1:10:35 @ 7:49 pace

4/19
545AM
Run 6.1 in 45:34 @ 7:25 pace with 415 gain

4/19
5PM
DL: 315 x 4, 385 x 5, 405 x 2, 445 x 2 x 4 sets, 435 x 2 x 4 sets
SSB G/M: 95 x 18 x 3 sets
Ab Wheel: bwt x 18 x 3 sets
low band rows: purple x 30 x 2 sets
Stretch

4/20
630PM
Front Squat: 205 x 1 x 3 sets, 225 x 1

4/22
1120AM
Squat: 245 x 12, 315 x 4, 315 x 3 x 2 sets, 335 x 3, 335 x 2, 345 x 1 x 3, 295 x 3 sets
1.5" defict DL: 295 x 2 x 10 sets (superset pullups)
pullups: bwt x 6 x 10 sets
Stretch

4/22
530PM
SSB with band around knees: 185 x 5 x 5 sets
Ab Wheel: bwt x 18 x 5 sets
stretch

4/23
5AM
Run 7.1 in 53:55 @ 7:29 pace

4/25
6AM
Run 6.1 in 1:03:00 @ 10:12 pace on trails

4/26
12PM
Run 3.2 in 25:32 @ 7:45 pace

4/26
430PM
DL: 315 x 4, 385 x 5, 405 x 3, 435 x 1, 485 x 1, 455 x 1, 445 x 1, 435 x 1, 425 x 1, 405 x 2
SSB GM: 95 x 18 x 2 sets
Ab Wheel: bwt x 18 x 5 sets
low band rows: purple x 20 x 5 sets
Stretch

4/27
8AM
Run 12.4 in 2:44:30 @ 13:13 pace → Elev Gain 1,545, trail run

4/28
8AM
Squat: 245 x 12 → stopped the workout here because nothing felt right

4/29
Noon
Run 4.5 in 36:27 @ 7:57 pace

4/29
415PM
Front Squats: 205 x 3, 225 x 2, 235 x 1, 245 x 1, 235 x 1, 225 x 1 x 3 sets
1.5" Deficit DL: 295 x 2 x 12 (superset pullups)
pullups: bwt x 6 x 12
SSB: 205 x 5 x 4 sets
Ab Wheel: bwt x 18 x 4 sets
Stretch

4/30
515AM
Run 10.0 in 1:14:25 @ 7:26 pace

4/30
5PM
RDL: 245 x 12, 245 x 10, 245 x 8, 245 x 6, 245 x 4, 245 x 2
Band Tris: green 30, green with handle x 30 x 3 sets

5/1
545AM
Run 5.6 in 42:34 @ 7:30 pace

5/1
5PM
Run 6.5 in 48:29 @ 7:26 pace

5/2
430PM
Pullups: bwt x 24
Dips: bwt x 15 x 5 sets

5/3
6AM
Run 6.3 in 46:22 @ 7:18

82

5/6
4:52AM
Run 7.2 in 57:34 @ 7:54 pace

5/6
420PM
Front Squat: 205 x 3, 225 x 2, 235 x 1, 245 x 1, 235 x 1 x 2 sets, 225 x 1 x 3 sets
1.5" Deficit DL: 305 x 2 x 8 sets (superset pull ups)
Pullups: bwt x 6 x 8 sets
SSB Squat: 245 x 2, 265 x 2 x 2 sets, 245 x 2
Ab Wheel: bwt x 18 x 5 sets
Stretch

5/7
515AM
Run 10.0 in 1:14:07 @ 7:23 pace

5/9
1030AM
OHP: 165 x 1 x 5 sets
pullups: bwt x 25, bwt x 12
Band Tris w/ Handle: green x 30 x 4 sets
Plate Orbits: 25 x 10, 35 x 10 x 2 sets
Pullup Bar band rows: green (double wrapped) x 20 x 3 sets
Stretch

5/9
509AM
Run 5.5 in 40:02 @ 7:17 pace

5/11
730AM
Practice Race: 8.1 in 1:20:11 @ 9:51 pace with Elev Gain: 722, 6OA while not pushing pace to prevent twisted ankles and such on the trail
Post Race Run: 3.8 in 40:24 @ 10:25 pace with Elev Gain: 384

5/13
6AM
Run 4.7 in 35:04 @ 7:28 pace

5/13
415PM
SSB: 245 x 3, 265 x 3, 295 x 1 x 3, 245 x 1 x 3 sets
1.5" Defict DL: 305 x 5 x 2 sets (superset pullups)
pullups: bwt x 6 x 5 sets
Stretch

5/14
530AM
Run 5.0 in 41:05 @ 8:10 pace

83

5/16
6AM
Run 4.0 in 31:11 @ 7:40 pace

5/18
Quest for the Crest 50K

Finished in 11:55:39, 65th overall.

This was the most difficult race I’ve ever done. Super technical course made it more of a power hike than anything else. I also recorded my slowest mile ever, at a 43:00 mile. My watch died at mile 20, during the last big climb, so there could have easily been a slower mile than that.

From the description:

There is 24,000 feet of elevation change in this tough point to point race!

There are 3 big climbs, and 3 big downhill runs that will give you 3,000 + feet of change per climb/descent. This race tops out at the summit of Mt. Mitchell 6,684 feet above sea level, the HIGHEST point East of the Mississippi! Fifty percent of this race occurs above 5,000 feet. You will crest 6 peaks above 6,000 feet as you run along the Black Mountain Crest Trail. The views from the crest are amazing. All of the trails are EXTREMELY technical, with roots, rocks, and near vertical climbs. The weather is completely UNPREDICTABLE. The temperature could swing as much as 30 degrees from the bottom to the top.

We cannot stress enough the remote location of this race .You must be self sufficient.

2 Likes
84

5/23
1230PM
Pullups: bwt x 25, bwt x 15, bwt x 10 (narrow grip)
OHP: 135 x 4, 155 x 1, 175 x 0, 165 x 1 x 5 sets, 135 x 3
Ab Wheel: bwt x 20 x 5 sets
banded tri push downs: double green with handle x 30 x 3 sets
KB Wrestling Rows: 44 x 8 x 3 sets
band curls: Black x 20 x 3 sets
low band rows: purple x 25 x 2 sets

85

5/28
530AM
Run 4.2 in 33:54 @ 8:03 pace
First run after the ultra, it did not help my strained hamstring and actually made the bruising worse.

5/29
6AM
Pullups: bwt x 25
OHP: 135 x 4, 155 x 2, 165 x 1 x 6 sets, 135 x 4
Ab Wheel: bwt x 20 x 5 sets
Stretch

5/30
545AM
Pullups: bwt x 10
Dips: bwt x 12 x 8 sets
Barbell Rows: 95 x 20, 145 x 15 x 3 sets
Low Band Rows: Purple x 22 x 4 sets
DB Curls: 47.5 x 8 x 4 sets
Rotary Pullups: bwt x 6 x 2 sets
Plate Orbits: 35 x 10 x 2 sets
Stretch

6/1
8AM
Swim for 30 minutes. I am not good at swimming.

6/3
430PM
Pullups: bwt x 25, bwt x 10
OHP: 135 x 5, 155 x 2, 165 x 1 x 6, 135 x 4
Ab Wheel: bwt x 20 x 5 sets
Farmers Walk 1 arm rows: 115 x 8 x 2 sets
OH Tri Exts: 95 x 8 x 2 sets
Stretch

6/4
4PM
RDL: 95 x 20 x 4 sets
Shrugs: 95 x 20 x 4 sets
SSB Squat: 95 x 12 x 4 sets

6/5
6AM
Run 3 in 24:26 @ 8:09 pace → This run went much, much better than the run on 5/28
Stationary Bike: 10 minutes

86

6/5
415PM
Pullups: Bwt x 10
Floor Press: 225 x 4, 255 x 3, 275 x 1, 255 x 3 x 2 sets, 225 x 4 x 3 sets
KB Side bends: 44 x 20 x 5 sets
Barbell Rows: 135 x 15, 185 x 10 x 3 sets
Tri Push Downs: green x 20 x 3 sets
SSB Squat: 95 x 12 x 3 sets
Kneeling Band Abs: green x 15 x 3 sets
High Bar Band Rows: green x 25 x 4 sets
DL: 135 x 5 x 4 sets
DB Curl: 47.5 x 10 x 3 sets
Stretch

6/6
550AM
Treadmill run: 5.0 in 39:47@7:57 pace

6/7
550AM
Treadmill run: 5.3 in 40:00 @ 7:32 pace → finally getting some speed back

87

That’s awesome, man. This log is a little different than most on here so you may not get a lot of action, but I see you. That sort of climb is insane on technical trails; totally buy it that you were doing more of a “hike” than a run for most of it.

I was a pretty good runner from 5K (18:20 PR) through half-marathon (1:27 PR) in my heyday as a runner, but never really became an “ultra” person. Only two things I did resembling what you do: the Rachel Carson Trail challenge (which I did with some friends more as a hike than a run; not nearly the extreme of what you just did) and one time some of my idiot friends in our local running group decided to “run all day” (they started around 8AM). I met them around noon and ran with them for the latter portion of the day. We didn’t run continuously - the group was going in about 60-90 minute chunks with periodic 15-30 minute stops at somebody’s house to use the bathroom, fuel up, change shoes, etc. I think I ended up doing about 28 miles total; the girls that started at the very beginning of the day and ran til the very end of the day did about 50 miles.

1 Like
88

Thanks!

That’s a pretty solid 5k and half time.

And I just looked into the Rachel Carson Trail Challenge. I’ll have to see if I can’t work that into my races next year, because it sounds like it’d be right up my alley.

89

6/9
1048AM
Run 8.3 in 1:02:16 @ 7:25 pace => Vacation run, first good fast-ish run post 50K

6/11
859AM
Run 8.0 in 58:41 @ 7:20 pace => Vacation run, about killed me between the heat, humidity, and having drank too much beer the day before.

6/16
940AM
SSB Squat 245 x 2, 275 x 1, 295 x 1, 265 x 1, 225 x 2 x 3 sets => The heavier sets were not of high quality. I definitely should have jumped into squatting a little more slowly.
Stretch

6/17
449AM
Run 7.1 in 58:53 @ 8:14 pace

My next race is a 40 miler on 8/31 and has about 6,500 ft of gain and loss. It’s the inaugural running of the race with a smaller field of competitors at this point, so I am thinking I have a reasonable chance of placing. To achieve this, I’m currently planning on getting more miles in for this training cycle.

Lifting wise, I’m planning on primarily squatting with the SSB for squat workouts and using back/front squats for assistance on deadlift days. For upper body, I’ve recently gotten a weight belt, so I’ll be adding in weighted pullups and dips. I’d like for my OHP to increase to bodyweight at some point, but increased running and pressing lifts( bench/OHP) have never seemed to pair well for me.

90

Fully agree with @ActivitiesGuy - people are very biased towards certain types of athleticism here, and it’s a damn shame sometimes, because that race of yours was a hell of a feat, and this is an impressive fuckin log.

1 Like
91

It was a lot of fun. Like I said, I did it more as a “really long hike with some active friends” versus actually racing it. The trail was pretty well marked, though there are a few awkward stretches in between trail sections where you are actually on a road or just walking through a random suburban place before you get back onto the trail. There were aid stations every 7 miles with all sorts of snacks and drinks. Parts of the course are runnable, but some parts are “crawling up a hill on your hands and knees” terrain - here’s a photo one of my friends took during the race.

temp
temp568×568 78.2 KB

The course is 35 miles; it took us about 13 hours, though we took pretty liberal breaks at the aid stations (probably 15 minutes apiece). Real hardcore trail racers can probably do it in half that; I know a couple of guys that finished in the top 20 or so last year, and their times were between 7 and 8 hours.

1 Like
92

6/17
4PM
SSB 205 x 5, 225 x 3 x 3 sets => SSB Squats are starting to feel more and more natural
1.5" Deficit DL: 335 x 1 x 6 sets
Ab Wheel: bwt x 20 x 5 sets
Single Legs KB RDL: 44 x 20 x 5 sets
Stretch

6/18
5AM
Run 7.2 mi in 55:34 @ 7:38 pace

93

6/19
410PM
Pull ups: bwt x 25, 45 x 8, 45 x 8 (Finally got to use the dip belt I’ve had for a while now)
OHP: 135 x 6, 155 x 3, 165 x 1 x 8 sets, 135 x 5
1 Arm Farmers Walk Rows: 115 x 8 x 4 sets
Farmers Walk Side Bends: 115 x 8 x 3 sets
OH Tri Exts: 95 x 8 x 4 sets
Band Curls: black x 20 x 3 sets
Stretch

6/20
550AM
Run 6.0 in 44:41 @ 7:27 pace,
1 mile warm up
All inclines at 7:19
.5 @ 0.0%
.5 @ 0.5% (13ft)
.5 @ 1% (26 ft)
.5 @ 1.5% (39 ft)
.5 @ 2% (52 ft)
.5 @ 2.5% (65 ft)
.5 @ 3% (78 ft)
.5 @ 3.5% (91 ft)
1 mile cool down => total 364 ft gained

94

6/21
4PM
DL: 315 x 4, 385 x 5, 405 x 2, 435 x 1, 455 x 1 x 4 sets, 425 x 1 x 2 sets, 405 x 1 x 3 sets
Front Squat: 205 x 2, 225 x 1 x 5 sets
Band Abs: green x 15 x 3 sets
Band GM: green x 15 x 3 sets
Stretch

6/22
715AM
Run 10.1 in 1:21:39 @ 8:02 pace

6/23
810 AM
SSB: 245 x 1, 245 x 2, 275 x 1 x 2 sets, 295 x 1, 285 x 1, 265 x 1, 225 x 2 x 2 sets
Dips: bwt x 10, 55 x 8 x 3 sets
low band rows: purple x 25 x 3 sets
DB Curls: 47.5 x 10 x 3 sets
Stretch

6/24
530AM
Run 5.0 in 38:26 @7:40 pace

6/24
410
SSB: 185 x 6, 225 x 3 x 4 sets
1.5" Deficit DL: 335 x 1 x 6 sets
pullups: bwt x 5 x 6 sets (superset DL)
Ab Wheel: bwt x 20 x 5 sets
KB 1 Leg RDL: 44 x 20 x 5 sets
Stretch

6/25
5AM
Run (Hill intervals) 5.4 in 43:46 @ 7:59 pace with 456ft gain

95

6/26
1104AM
Run 4.2 in 31:23@7:28 Pace => “heat acclimation”

6/27
430AM
Run 8.8 1:09:24 @ 7:49 pace

6/27
415PM
Pullups: bwt x 25
OHP: 135 x 7, 155 x 3, 165 x 2, 165 x 1 x 6
Stretch

6/28
557AM
Run 4.1 30:43 @ 7:23 pace

6/28
410PM
DL: 315 x 4, 385 x 5, 405 x 2, 435 x 1, 455 x 1 x 4, 435 x 1, 425 x 1 x 2 sets, 405 x 1 x 2 sets
Front Squat: 205 x 2, 225 x 1 x 5 sets
Band Abs: green x 15 x 4 sets
stretch

6/29
615AM
Run 11.3 1:26:32@ 7:37 pace
Stretch

6/30
730AM
SSB Squat: 245 x 3 x 3 sets, 265 x 2 x 2 sets, 285 x 1 (a little iffy), 225 x 3
Dips: bwt x 10, 55 x 8 x 4 sets
Calf raises: 135 x 20 x 5 sets
DB Curls: 47.5 x 10 x 3 sets
low band rows: purple x 25 x 3 sets
stretch

7/1
550AM
Run 5.0 in 40:03 @ 7:54 pace
Stretch

7/1
420PM
SSB: 185 x 8, 225 x 3 x 5 sets
1.5" Deficit DL: 335 x 1 x 8 sets (superset pullups)
Pullsup: bwt x 5 x 4 sets (narrow grip), bwt x 5 x 4 sets
Ab wheel: bwt x 20 x 5 sets
KB Single leg RDL: 44 x 20 x 5 sets
Stretch

7/2
510AM
Run 6.5 in 49:56 @ 7:40 pace with 640 ft gained
Stretch

96

7/3
1113AM
Run 4.3 in 33:16 @ 7:41 pace

7/4
5am
Run 14.4 in 1:53:34 @7:51 pace. I wish I’d have ran 17.76 today.

7/5
810AM
DL: 315 x 4, 385 x 5, 405 x 2, 435 x 1, 455 x 1 x 4 sets, 435 x 1 x 2 sets, 425 x 1
Front Squat: 205 x 2, 225 x 1 x 6 sets
Band Abs: green x 16 x 4 sets
Stretch

Strength gains aren’t always easy to see when distance running/training for ultras, but the combination of the 14.4 mile run yesterday and my top sets of deadlift and front squat going well means that I am improving. Something, something, fatigue hides strength, something else.

97

7/7
515AM
Run 10.2 in1:22:1 @ 8:02 pace

7/8
6AM
Run 5.3 in 40:00 @ 7:33 pace

7/8
4PM
SSB: 245 x 4, 245 x 3 x 2 sets, 265 x 3, 265 x 2, 285 x 1, 265 x 1 x 2 sets
1.5" Deficit DL: 335 x 1 x 10 sets (superset pullups)
Pullups: bwt x 5 x 10 sets
Ab wheel: bwt x 20 x 5 sets
KB 1 Leg RDL: 44 x 22, 44 x 20 x 4 sets
Stretch

7/9
530AM
Run 7.5 in 55:02 @ 7:20 pace with 594 ft gained

98

7/9
530PM
Swim Lessions

7/10
530AM
Run 5.0 in 37:41@ 7:30 pace

7/11
5AM
Run 8.1 in 1:01:00 @ 7:32 pace

7/11
410PM
Pullups: bwt x 25
OHP: 135 x 6, 155 x 2, 165 x 2, 165 x 1, 165 x 0, 135 x 4 x 3 sets
My upper body strength is going to hell during this training cycle. But it’d probably help if I actually hit my upper work outs consistently.

99

7/13
720AM
Run 16.1 in 2:02:06 @ 7:35 pace

7/15
4PM
SSB: 245 x 4 x 2 sets, 245 x 3, 265 x 3 x 2 sets, 285 x 1 x 2 sets, 275 x 1 x 2 sets
Ab Wheel: bwt x 20 x 3 sets
KB 1 Leg RDL: 44 x 22 x 3 sets
Stretch

7/16
517AM
Run 8.0 in 1:02:25 @ 7:46 pace

7/16
410PM
Pull ups: bwt x 25
SSB: 225 x 3 x 5 sets
1.5" Deficit DL: 335 x 1 x 12 sets
Pull ups: bwt x 5 x 6 sets (superset DL, first half)
Dips: bwt x 5 x 6 sets (superset DL, second half)
Pullup bar band rows: green x 20 x 3 sets
Kneeling Band Abs: green x 15 x 3 sets
Stretch

7/17
445AM
Run 10 in 1:21:42 @ 8:09 pace

7/17
4PM
OHP: 135 x 6, 155 x 3 x 3 sets, 135 x 4
1 Arm Farmers Walk Row: 115 x 8 x 3 sets
Side Bends: 115 x 8 x 3 sets
band curls: purple x 16 x 3 sets
DB Lateral Raises: 22.5 x 8 x 3 sets
Stretch

7/18
5AM
Run 7.1 in 55:01 @ 7:45 pace

100

7/19
1130AM
DL: 335 x 4, 385 x 5, 405 x 2, 435 x 1, 455 x 1 x 3

I think I added too much mileage because my knee hurts and my achilles hurts. I’ll probably trim back running for the time being and see if swimming can’t fill the void.