Strength Training for Ultramarathon

Training Training Logs
101

7/22
430PM
RDL: 245 x 12 x 3 sets, 335 x 4 x 4 sets
Kneeling Band Abs: green x 16 x 5 sets
Stretch

7/23
540AM
Run 5.0 in 37:42 @ 7:31 => I’m really excited about this run because I strung together a 3 mile tempo with the miles: 7:00, 6:52, and 6:39 pace. This was done pretty easily and without much effort so I’m progressing.

I’ve also noticed that I’m around the year mark of this log.

I’ve noticed a few pleasant trends:

  1. I’m deadlifting heavier weights, for more sets
  2. My pullups have increase (for my top set) by 1 - 2 reps consistently (24 - 25 reps, rather than my previous plateau of 22/23)
  3. My Front Squats, while not really showing numerical improvement, have been much easier at the 225/245 weights.
  4. I’m consistently squatting.
  5. I’m more confident running 12+ miles

Trends I’m not happy about:

  1. Mobility is still an issue for me
  2. My OHP has not improved
  3. Volume of the workouts has gone down a touch (of which I blame on the garage gym and getting side tracked by the dog/cleaning/projects/etc)

Overall, a positive year. And on par for trying to ride 2 horses with 1 ass.

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102

7/24
1126AM
Swim:
250m (5 down and backs) with kick board
200m (4 down and backs) with fins
250m (5 down and backs) freestyle → start on the minute
100m (2 down and backs) with kick board

7/24
405PM
Pullups: bwt x 25, bwt x 15
Dips: 55 x 8 x 3 sets, 90 x 4 x 4 sets
Ab Wheel: bwt x 22, bwt x 20 x 4 sets
Pullup bar band rows: green x 25 x 4 sets
Leaning DB Lateral Raises: 22.5 x 8 x 3 sets
stretch

7/25
515AM
Run 8.3 in 1:04:35 @ 7:47 pace
Stretch

103

7/26
11AM
DL: 335 x 4, 385 x 5, 405 x 3, 435 x 1, 455 x 1 x 6, 435 x 1 x 2 sets, 425 x 1, 405 x 1 x 2 sets
Kneeling Band Abs: green x 16 x 5 sets
Stretch

104

7/27
5AM
Run 16.1 in 2:01:48 @ 7:34 pace

7/28
818AM
Trail Run 10.3 in 1:54:49 @ 11:08 pace with 1,519 ft gain

7/29
410PM
RDL: 245 x 12 x 3 sets
SSB: 245 x 4, 265 x 3, 295 x 1, 285 x 1
RDL: 335 x 4 x 2 sets (last 2 sets were interrupted by work)
Kneeling Band Abs: green x 16 x 5 sets
Stretch

7/30
514AM
Run 5.11 in 39:25 @ 7:43 pace

105

7/31
530AM
Run 6.0 in 44:10 @ 7:21 pace with 4 tempo miles: 6:51, 6:54, 7:00, 6:42
Stretch

7/31
410PM
Pullups: bwt x 25, bwt x 15
Dips: 55 x 8 x 3 sets, 100 x 4 x 4 sets
Pullup bar band rows: green x 25 x 5 sets
DB Lateral Raises: 22.5 x 8 x 4 sets
Band curls: black x 20 x 3 sets
Stretch

106

8/2
610AM
Swim
250 meters with kick board
100 meter x 4 with 30 seconds recovery with fins
100 meter free style
50 x 3 free style starting on the minute
50 meter with kick board

8/2
1040AM
DL: 335 x 4, 385 x 2, 405 x 2, 435 x 1, 455 x 1, 435 x 1, 405 x 2, 335 x 6
Stretch

107

8/3
503AM
Run 14.0 in 1:48:51 @ 7:46 pace

8/5
410PM
RDL: 245 x 12 x 3 sets
SSB: 245 x 4, 285 x 3, 295 x 1, 275 x 1
RDL: 335 x 4 x 4 sets
Kneeling Band Abs: green x 16 x 4 sets
Stretch

8/6
517AM
Run 9.0 in 1:10:22 @ 7:47 pace

8/8
518AM
Run 9.0 in 1:07:48 @ 7:30 pace

8/8
430PM
Pullups: bwt x 10 x 2 sets
Dips: 55 x 8 x 3 sets, 100 x 4 x 4 sets
Stretch

8/10
830AM
Run 7.6 in 1:48:32 @ 14:16 pace with 1,759 ft gained
Super humid

8/12
410PM
RDL: 245 x 12 x 3 sets
SSB: 255 x 4, 285 x 3, 305 x 1, 275 x 1
RDL: 335 x 4 x 4 sets
Ab Wheel: bwt x 20 x 5 sets
Stretch

8/13
515AM
Run 8.0 in 1:01:54 @ 7:41 pace

8/13
Pullups: bwt x 25, bwt x 10
OHP: 135 x 4, 155 x 3, 165 x 2, 175 x 1 (used legs), 135 x 4
DB Lateral Raises: 22.5 x 10 x 3 sets
Low band rows: purple x 20 x 3 sets
Band Abs: green x 16 x 3 sets
Stretch

108

8/15
515AM
Run 9.0 in 1:06:56 @ 7:25 pace

8/16
620AM
DL: 315 x 4, 385 x 5, 405 x 2, 435 x 1, 455 x 0, 405 x 1 x 2 sets
Back Exts: 45 x 20 x 3 sets
Kneeling Abs: 120 x 18 x 3 sets
Stretch

8/17
717am
Run 15.0 in 3:04:15 @ 12:16 with 2490 ft elevation gain

8/18
8am
Run 3 in 23:56 in 7:57 pace

8/20
515AM
7.1 in 54:46 @ 7:42 pace

8/20
1110AM
RDL: 245 x 12 x 3 sets
SSB: 245 x 3, 265 x 3, 285 x 2, 245 x 3
RDL: 335 x 4 x 4 sets
Kneeling Band Abs: green x 16 x 4 sets
Stretch

109

8/21
1120AM
Pullups: bwt x 25, bwt x 12
OHP: 135 x 5, 155 x 3, 165 x 2, 175 x 1 (used legs), 135 x 5
Band Low Bar Rows: Purple x 20 x 4 sets
DB Lateral Raises: 22.5 x 10 x 4 sets
Stretch

8/23
5AM
Run 8.0 in 1:04:56 @ 8:02 pace

8/26
545AM
Run 3.0 in 24:02 @ 7:56 pace
Stretch

8/26
410PM
RDL: 245 x 12 x 3 sets
SSB Squat: 265 x 3, 285 x 2, 295 x 1, 245 x 3
RDL: 335 x 4 x 2 sets
Stretch

8/27
515AM
Run 7.1 in 54:39 @ 7:39 pace
Last workout run before my 40 miler this weekend. This is a repeat workout, and I have improved so overall, it’s a great confidence boost before this weekend.

110

8/31
Race day: 42 mile race, DNF’d at mile 34.5. Things were going pretty good until about mile 30 or so. Got to the aid station at 31.5, threw up and emptied my stomach; basically all the water I’d had since previous 10 miles. Aid station workers did a great job getting me back on my feet. I hiked to the next aid station at 34.5. Emptied my stomach again. Decided to be done. On the ride back to the start/finish, I threw up again.

I did not eat as I needed to through out the race, which is part of the reason I couldn’t hold down water/liquids. This hasn’t been an issue for me before, but I’ve not ran this far in the heat (it was 90, but really not that hot) or moved quite as quickly (it looks like I got a trail 30K, trail marathon, and trail 50k PR). Long story short; my legs were there, my nutrition was not.

This next cycle I’ll plan on getting in more miles, but slowly building them up unlike this training cycle. I’ll continue to have my interval/tempo runs during the week. I’d like to make my easy runs hillier though. I’ll also work on figuring out how to eat more during runs (solid food, not just gels/GU/etc).

Strength wise, this last cycle, using the SSB was a great change of pace, but my consistency of lifting was piss poor. Consistency aside, I’m planning on changing up my approach for strength training.

I’m going to go through a cycle of box squatting. It’s been years since I’ve box squatted as a primary exercise, but I think it will allow me to get similar results with less weight. Which in turn, should leave me more recovered for my runs.

I’m also going to experiment with a “Westside”/“conjugate” method (quotes on everything, because it’s all bastardized). I’m planning a Lower DE day on Mondays, leaving me good for intervals on Tuesday and Lower ME day on Fridays, leaving slower for my long runs Saturday or Sunday. I’d like to think I’ll get in Upper ME/DE days, but thats not realistic. So for now, I’ll basically just keep a bodybuilding type workout on Wednesday.

1 Like
111

Great effort on the race, dude. 34.5 miles is a hell of a long run no matter how you slice it.

1 Like
112

Thanks! Besides not finishing, it was a really good race up to that point. A 3 trail PR’s on a very technical course, with a touch more than 5000 ft gained. It’s easy to be disappointed in it, but portion of the race I ran was ran pretty well.

113

9/4
5AM
Run 7.1 in 52:35 @ 7:24 pace

9/5
410PM
13" Box Squat: 135 x 6, 185 x 4, 225 x 2, 245 x 2, 275 x 1
13" Box Squat: 45 + green bands x 15 x 2 sets

9/6
5AM
Run 7.1 in 56:20 @ 7:55 pace

9/8
5AM
Run 10 in 1::18:15 @ 7:49 pace

9/9
1120AM
13" Box Squat: 225 x 3 x 2 sets (this was too heavy for dynamic work), 205 x 3 x 4 sets
DL: 345 x 1 x 8 sets
RDL: 245 x 12 x 3 sets
Kneeling Band Abs: green x 20 x 4 sets
Stretch

114

9/10
536AM
Run 7.69 in 55:00 @ 7:09 pace => warm up, 3 miles on @ 6:31 pace, 1 mile off, 2 miles on @ 6:31 pace, cool down.

115

9/11
4PM
Pullups: Bwt x 25
OHP: 135 x 6, 155 x 3, 165 x 2, 165 x 1 x 2, 155 x 1
Ab Wheel: bwt x 20 x 5 sets
Farmers Walk 1 Arm Rows: 115 x 8 x 4 sets
DB Lateral Raises: 22.5 x 10 x 3 sets
Stretch

9/12
505AM
Run 6.05 in 46:05 @ 7:36 pace
Stretch

116

9/13
615AM
SSB 13" Box Squat with Green bands: 155 x 3, 205 x 1 (pushed off legs with arms), 185 x 1, 195 x 1 => This was my ME day movement; between the bands and using a SSB it was pretty pitiful. 205 could have been done cleanly, but I should have started lighter and worked up to 205. Just part of the learning curve as I try a conjugate style of training.
8.5" Block Zercher DL: 155 x 8, 175 x 8 x 3 sets
Kneeling Band Abs: green x 20 x 5 sets
Modified Sissy Squats: bwt x some x 2 sets
Stretch

117

9/16
430PM
13" Box Squat: 205 x 3 x 8 sets
DL: 345 x 1 x 8 sets
Kneeling Band Abs: green x 20 x 5 sets
RDL: 245 x 12 x 3 sets
Band Upright rows: purple x 20 x 2 sets
Stretch

9/17
517AM
Run 7.1 in 53:19 @ 7:30 pace
Stretch

118

9/18
615AM
Floor Press: 225 x 6, 275 x 1, 285 x 0 (Hips off ground), 255 x 2, 225 x 4
Ab Wheel: bwt x 20 x 5 sets
Farmers Walk 1 Arm Row: 135 x 8 x 4 sets
Farmers Walk Side Bends: 135 x 8 x 4 sets
Shrugs: 225 x 12 x 3 sets
Band Push Downs: green x 20 x 4 sets
Pull up Bar standing band rows: green x 25 x 2 sets
Stretch

9/19
530AM
Run 5.5 in 43:00 @ 7:43 pace

9/20
13" SSB Box Squat: 245 x 2, 275 x 1, 285 x 1
8.5" Block Zercher DL: 175 x 8 x 3 sets, 205 x 8
kneeling band abs: green x 20 x 5 sets
SSB G/M: 95 x 15 x 3 sets
DB Curls: 47.5 x 10 x 3 sets
Stretch

9/21
535AM
Run 12.7 in 1:43:22 @ 8:05 pace

9/22
Pullups: bwt x 26, bwt x 10 (narrow)
OHP 135 x 5 x 3 sets
DB Curls: 47.5 x 10 x 4 sets
DB Lateral Raises: 22.5 x 10 x 4 sets
OH Tri Ext: purple x 20 x 3 sets

9/23
13" Box Squat 205 x 3 x 10 sets
DL 345 x 1 x 8 sets
RDL: 245 x 12 x 3 sets, 245 x 8
Kneeling Band Abs: green x 20 x 5 sets
Band upright rows: purple x 20 x 3 sets
Stretch

9/24
503AM
Run 9.0 in 1:09:56 @ 7:45 pace

9/25
Swiss Bar Floor Press: 185 x 5, 205 x 3, 225 x 2, 245 x 1, 185 x 5 x 2 sets
Ab Wheel: bwt x 20 x 5 sets
Stretch

9/26
7.5" Block DL: 405 x 1 (no straps), 455 x 1, 485 x 1 => I should have warmed up better before this, 500 should have been attainable, but I didn’t want to attempt it still feeling tights
13" SSB Box Squat: 205 x 5 x 5 sets
Kneeling Band Abs: green x 20 x 5 sets
Band Tri Push Downs: Green x 20 x 5 sets
Standing Calfs: 205 x 15 x 3 sets
Standing Pullup bar band rows: green x 20 x 3 sets
DB Curls: 47.5 x 10 x 2 sets
Stretch

119

9/30
410PM
13" SSB Box Squat: 185 x 3 x 5 sets
DL: 245 x 1 x 8 sets
OHP: 135 x 5 x 3 sets
RDL: 245 x 8 x 4 sets
Kneeling Band Abs: green x 20 x 5 sets
Tri Push Downs: Green x 15 x 5 sets
Stretch

10/1
530AM
Run 5.1 in 42:03 @ 8:15 pace

10/1
420PM
13" SSB EMOM Box Squat: 185 x 1 x 20 sets in 13:55 (Not really EMOM, but rather get 20 sets done in 20 minutes)
Standing Calfs: 155 x 18 x 3 sets

10/2
Ab Wheel: bwt x 20 x 5 sets
Band Around Back Floor Press: 185 x 6, 225 x 4, 245 x 2, 265 x 0 (hips off the floor)
Floor Press: 265 x 2, 225 x 5
Farmers Walk 1 arm Rows: 115 x 12, 165 x 6 x 3 sets
Band Tri Push downs: green x 18 x 4 sets (super set db tri ext)
DB Tri Ext: 22.5 x 10 x 4 sets (super set tri push downs)
DB Lateral Raises: 22.5 x 10 x 3 sets
Shrugs: 225 x 12 x 3 sets
Pullup bar kneeling band rows: green x 20 x 3 sets
Jump Rope: 100 unbroken
Stretch

10/3
530AM
Run 8.0 in 1:01:23 @ 7:40 pace

10/3
8.5" Zercher DL: 245 x 1, 295 x 1, 325 x 0

10/4
540AM
Run 4.4 in 34:25 @ 7:41 pace

10/7
11AM
Run 5.2 in 44:30 @ 8:30 pace

10/7
402PM
13" SSB Box Squat: 205 x 2 x 8 sets
DL: 315 x 1 x 10 sets (switch between conventional and “sumo”, where “sumo” is closer to a wide stand conventional, sorta like Ed Coan’s form)
Kneeling Band Abs: green x 20 x 5 sets
Single Leg KB RDL: 44 x 20 x 5 sets
Sumo DL: 245 x 5 x 4 sets
Band upright rows: purple x 20 x 3 sets
Stretch

10/8
530AM
Run 8.03 in 1:00:00 @ 7:28 pace

120

10/8
4PM
13" SSB EMOM Box Squat: 185 x 2 x 15 sets (done in 12:51, so not really EMOM)
SSB Standing Calfs: 185 x 18 x 3 sets
Stretch

10/10
5AM
Run 9.8 in 1:14:28 @ 7:35 pace

10/11
11AM
13" Box Squat (Straight Bar): 245 x 5, 295 x 1, 325 x 1 (I probably could have gone up, but the set felt solid and it didn’t seem worth the risk)
6.5" Block Pulls: 295 x 5 x 5 sets (over over grip)
Kneeling Band Abs: green x 20 x 4 sets
SSB Lunges: 95 x 6 x 3 sets
Stretch