Strength Training for Ultramarathon

Training Training Logs
141

2/4
515AM Run 6.5 in 48:02 @ 7:23 pace
Stretch

2/5
Pullup bar band rows: green x 20 x 8 sets
OHP Cluster sets: 155 x 3 singles x 6 sets (10 seconds between singles)
Rotary Pullups: bwt x 8 x 2 sets, bwt x 6
Bwt Skull Crushers: 13pin x 8 x 3 ests
Stretch

2/6
520AM
Run 8.3 in 1:04:00 @ 7:38 pace
Stretch

2/6
4PM
6.5" Block Pull 405 x 1, 455 x 1, 505 x 1 (which is apparently a PR, not to bad for running 8 about 8 hours before)
SSB: 225 x 4 x 6 sets
Kneeling Bands Abs: green x 20 x 5 sets
Single Leg Squat: bwt x 10 x 5 sets
EZ Bar Reverse Curl: 75 x 12 x 4 sets

2/7
540AM
Run 5.1 in 36:13 @ 7:04 pace

142

2/8
330PM
Run 7.0 in 55:19 @ 7:54 pace

143

2/9
9AM
Run 15.01 in 1:57:18 @ 7:49 pace

2/10
420PM
SSB Cluster set Squat: 265 x 3 x 4 sets => 20 seconds between singles
DL cluster set: 385 x 3 x 1 sets, 365 x 3 x 3 sets => 20 seconds between singles

144

2/11
555AM
Run 5.3 in 40:00 @ 7:29 pace

2/11
430
DL: 245 x 5 x 8 sets
Sumo DL: 245 x 5 x 4 sets
Kneeling Band Abs: green x 20 x 4 sets

2/12
640AM
Run 7.0 in 55:19 @ 7:54 pace

2/17
605AM
Run 4.8 in 37:01 @ 7:39 pace

2/18
Run 5.1 in 38:03 @ 7:27 pace

2/20
Hike 4.1 in 2:12:56 @ 31:57 pace with 722 ft gain

2/25
13" SSB Box Squat: 265 x 1 x 6 sets
13" SSB Box Squat: 245 x 1 x 4 sets
1.5" Deficit DL with Mini Monster: 295 x 1 x 10 sets
Kneeling Band Abs: green x 20 x 5 sets
Band Upright rows: purple x 20 x 3 sets
stretch

2/26
534AM
Run 7.1 in 54:55 @ 7:44 pace

2/26
Pullups: bwt x 27
OHP: 165 x 2 x 5 sets

2//27
Run 5.1 in 39:18 @ 7:42 pace

2/28
415PM
DL: 405 x 1, 455 x 1, 505 x 0, 505 x 0, 405 x 3, 225 x 3 x 4 sets
Kneeling Band abs: green x 20 x 2 sets

2/29
Run 15.6 in 3:33:28 @ 13:38 pace with 3048 ft gain

3/1
1230PM
Barbell Rows: 185 x 12, 205 x 10 x 2 sets, 225 x 8 x 2 sets, 275 x 4
DL: 225 x 3 x 8 sets
Band Tri Push Downs: green x 20 x 5 sets
Band Side push downs: green x 12 x 5 sets
Band Pullup bar rows: green x 20 x 5 sets
Single Arm Floor KB Press: 44 x 8 x 2 sets

3/2
Run 5.0 in 40:00 @ 7:54 pace

3/3
13" SSB Box Squat: 245 x 1 x 4 sets, 265 x 1 x 6 sets, 245 x 1 x 2 sets
DL: 245 x 3 x 8 sets
Kneeling Band abs: green x 20 x 5 sets
Band upright rows: purple x 20 x 5 sets
stretch

3/4
Run 6.0 in 45:30 @ 7:35 pace

3/5
Run 5.2 in 40:51 @7:47 pace

3/7
Run 10.0 in 1:17:00 @ 7:39 pace

3/8
930AM
SSB: 135 x 5 x 5 sets, 185 x 5 x 3 sets, 205 x 2, 225 x 1 x 2 sets
DL: 225 x 3 x 8 sets
DB Curls: 50 x 6 x 2 sets, 50 x 8 x 2 sets (super set ez bar reverse curls)
Ez Bar Reverse Curls: 75 x 10 x 4 sets
band side push downs: green x 12 x 5 sets
Sissy Squats: bwt x 8 x 3 sets
Band upright rows: purple x 20 x 4 sets
stretch

3/10
Run 4.0 in 30:56 @ 7:44 pace

3/10
KB OHP: 44 x 10 x 3 sets
KB Wrestler Rows: 44 x 8 x 3 sets

3/11
Run 4.0 in 31:16 @ 7:49 pace

145

3/14
530AM

Belmonte 50 Miler (Actually 52.4, a double marathon)
52.4 miles in 13:09:44 @ 15:04 pace with at least 7000 ft gain.

I started cramping around mile 19 and fell behind my group around mile 21. This was frustrating because I was not feeling bad, my calfs and hamstrings just couldn’t run for very far without cramping. The aid station at mile 26, I downed gatorade and salt tablets, which put me back in the race, but I still found myself cramping and not being able to run as much as I’d have liked. I think my pre-race/training nutrition was poor and I should have been consuming more electrolytes after workouts and 72 hours before the race.

Overall, I think I was only as good as my training. Doing most of my runs on the treadmill worked, but I think I was too conservative when setting my paces for intervals. My stress level during the training block was very high due to work, which caused less than stellar workouts and a few missed long runs (which I think really hurt me more than anything else).

I’ll just have to train better next time.

146

3/18
710AM
Pullups: bwt x 25, bwt x 14
Floor Press: 205 x 8, 225 x 5, 255 x 3
Barbell Rows: 185 x 12 x 3 sets, 205 x 10 x 2 sets
Kneeling Band Abs: double wrapped green x 12 x 5 sets
Low Band rows: purple x 25 x 5 sets
DB Curls: 50 x 8 x 5 sets
OH Band Tri Ext: purple x 20 x 5 sets
Stretch

3/18
11AM
Run 3.5 in 28:02 @ 8:00 pace

147

You must be stronger than all your fellow ultramarathon runners?

148

Maybe, lifting weights hasn’t been something that’s came up out on the trails for me. But I’d imagine I’m stronger than most other runners. I think the more important thing is that doing a lower body workout the day before a long run lets me make my long runs shorter (so I don’t have to spend so much time running). If that actually works or not is up for discussion.

149

3/21
5PM
EMOM KB Swings (Both hands, left hand, right hand rotation every 3 minutes): 44 x 15 x 15 sets

3/23
430PM
13" SSB Box squats: 205 x 3 x 6 sets
SSB Squats: 155 x 8 x 3 sets, 245 x 1 x 3 sets
KB Swings (both hands, left hand, right hand super set) 44 x (15, 15, 15) x 3 sets
Kneeling Band Abs: green double wrap x 12 x 3 sets
stretch

150

What’s the idea behind that?

151

Running on fatigued legs. For me, it gets me to the “this really sucks, my legs hurt” feeling earlier than if I was well rested for the long run.

Like I said, I’m not sure that 100% works on some of the longer distances; it’s worked well for shorter distances like 50K, but didn’t work quite as well for my 50 miler (but there were many more factors like a new job with more responsibility, some missed workouts, etc).

152

3/24
445PM
EMOM KB Swings (Both hands, left hand, right hand rotation every 3 minutes): 44 x 15 x 15 sets

3/35
440PM
Pullups: bwt x 27
OHP: 165 x 2 x 4 sets, 135 x 4 x 4 sets
BB Rows: 185 x 12 x 5 sets
DB Lateral raises: 22.5 x 12 x 3 sets, 22.5 x 10 x 2 sets
Band Side Bends: double wrapped green x 12 x 5 sets
Band Tri Push downs: Double wrapped green x 15 x 5 sets
Shrugs: 185 x 12 x 4 sets
DB Curls: 50 x 8 x 3 sets
Stretch

153

That works for me too.I haven’t done more than a regular marathon but mentally something changes faster when you are already “tired” when you start running.It’s nice to know that I am not the only one that goes against the grain in that category.
Btw- what a great log that you have!!!Definitely something I’m aspiring to- good job

154

@tinto, I’m glad to hear that it works for someone else as well. I also do lower body work the day before my normal interval sessions, which has a similar effect and makes the taper super effective. But I’ve also had issues where it slowed me down too much and I became discouraged at my times/effort. It’s a double edged sword.

Thanks for the compliment. I’m planning on changing up my distances for a while to give me a break from ultra training. But I think the only real difference will be my long runs will probably be about 10 miles at most. We’ll see how that goes when I pick running back up.

155

3/27
DL: 335 x 2, 385 x 5, 405 x 3, 425 x 1 x 3 sets, 335 x 3
Sumo DL: 335 x 3, 385 x 2, 405 x 2
Ab Wheel: bwt x 20 x 5 sets
Front Squat: 205 x 2 x 5 sets
Lying Leg Curls: Purple x 15 x 5 sets super set KB Swings
KB Swings: 44 x 15 x 5 sets (super set lying leg curls)
Stretch

3/28
Run 5.9 in 47:23 @ 8:01 pace

3/28
KB Swing: (44 x 15, 44 x 15, 44 x 15) (both hands, left hand, right hand) x 3 sets
EZ Bar Reverse Curl: 75 x 8 x 4 sets (Super set db curls)
DB Curls: 55 x 6 x 4 sets (super set ez reverse curls)
KB 1 Arm Press: 44 x 10 x 4 sets

3/29
415 PM
Pullups: bwt x 10 x 5 sets
KB 1 arm OHP: 44 x 8, 44 x 10, 44 x 12, 44 x 14, 44 x 16, 44 x 18, 44 x 20, 44 x 14, 44 x 14, 44 x 8
KB 1 Arm Row: 44 + purple x 10 x 3 sets

4/1
Run 4.8 in 37:24 @ 7:39 pace

4/1
KB Swings: (44 x 15, 44 x 15, 44 x 15) (both hands, left hand, right hand) x 5 sets
1 Arm Press: 44 x 6 x 5 sets
KB Side Bends: 44 x 20 x 2 sets

4/2
455PM
13" SSB Box Squats: 205 x 3 x 8 sets
SSB Squats: 155 x 10 x 4 sets, 205 x 6, 225 x 4, 245 x 1, 275 x 1
Kneeling Band Abs: green double wrapped x 12 x 5 sets
OO Grip DL: 335 x 2, 385 x 1, 405 x 1, 335 x 1
Upright Rows: purple x 20 x 5 sets
KB Swings: 44 x 20 x 5 sets
Jump Rope 5 x 100
Stretch

4/4
Run 6.0 in 44:39 @ 7:23 pace

4/6
435 PM
13" SSB Box Squats: 205 x 3 x 10 sets
DL: 335 x 2 x 5 sets
Sumo DL: 335 x 2 x 5 sets
Kneeling band abs: green double wrapped x 12 x 5 sets
Band Side Push Downs: Green double wrapped x 15 x 5 sets
Single Leg RDL: 44 x 20 x 5 sets
Stretch

4/7
Run 5.2 in 39:22 @ 7:27 pace

4/8
340PM
Pullups: bwt x 27, bwt x 15
OHP: 155 x 4 x 4 sets
OHP: 135 x 3 x 3 sets
Ab Wheel: bwt x 20 x 5 sets
DB Lateral Raises: 22.5 x 15, 22.5 x 14, 22.5 x 12, 22.5 x 12, 22.5 x 12
Tri Push Downs: green double wrapped x 15 x 5 sets
EZ Bar Reverse Curl: 75 x 8 x 4 sets (Super set db curls)
DB Curls: 55 x 6 x 4 sets (super set ez reverse curls)
pullup bar rows: green double wrapped x 20 x 5 sets
Stretch

156

4/11
DL: 335 x 3, 385 x 6, 405 x 4, 435 x 3, 435 x 1, 405 x 1, 335 x 3
Sumo DL: 335 x 2, 385 x 1, 405 x 2, 405 x 1 x 2 sets, 335 x 1
KB Swings (both hands, left hand, right hand): 44 x (15, 15, 15) x 3 sets
Jump Rope: 100, 200, 300, 200
Stretch

4/13
7AM
Run 4.1 in 31:43 @ 7:40 pace (200m on, 1:00 off x 8)

4/13
13" SSB Box Squats: 195 + greens x 1 x 8 sets
DL: 335 x 3 x 5 sets
Sumo DL: 335 x 2 x 5 sets
SSB Squats: 155 x 15 x 3 sets, 205 x 6, 225 x 4, 245 x 2
Kneeling Band Abs: double wrapped green x 15 x 5 sets
Band Upright rows: purple x 20 x 5 sets
Lying Leg Curls: purple x 10 x 5 sets
Stretch

157

4/14
415PM
Pullup Bar 1 Arm Rows: green x 16 x 3 sets
Front Squat: 155 x 3 x 5 sets
KB Swing: 44 x 20 x 5 sets

4/15
345PM
pullups: bwt x 25
OHP: 155 x 4 x 4 sets
OHP: 135 x 4 x 3 sets
Ab Wheel: bwt x 20 x 5 sets
DB Lateral Raises: 22.5 x 16, 22.5 x 15, 22.5 x 14, 22.5 x 12 x 2 sets
Tri Push Downs: double wrapped green x 15 x 5 sets
Pullup bar rows: double wrapped green x 20 x 5 sets
Tri OH Ext: purple x 20 x 5 sets
Stretch

158

4/18
641 AM
Run 6.2 in 49:09 @ 7:54 pace

4/20
614AM
Run 4.0 in 31:24 @ 7:49 pace

4/20
410PM
13" SSB Box Squat with green bands: 195 x 1 x 10 sets
DL: 335 x 3 x 5 sets
Sumo DL: 335 x 2 x 5 sets
SSB Squats: 155 x 20, 175 x 12, 175 x 12, 205 x 8 225 x 4, 245 x 3
Kneeling Band Abs: double wrapped green x 15 x 5 sets
Band Upright rows: purple x 20 x 5 sets
lying leg curls: purple x 10 x 5 sets
Stretch

4/22
228PM
Run 4.2 in 31:33 @ 7:23 pace

4/23
350PM
Pullups: bwt x 27
OHP: 155 x 4 x 4 sets
OHP: 135 x 4 x 4 sets
Ab Wheel: bwt x 20 x 5 sets
DB Lateral Raises: 22.5 x 18, 22.5 x 16, 22.5 x 15, 22.5 x 14, 22.5 x 12
Tri Push Downs: double wrapped green x 15 x 5 sets
Pullup bar rows: double wrapped green x 20 x 7 sets
OH Tri Ext: purple x 20 x 7 sets
stretch

4/24
415PM
DL: 335 x 3, 385 x 8, 405 x 5, 425 x 4, 445 x 1, 405 x 1
Sumo DL: 335 x 5, 385 x 2, 405 x 2, 405 x 1, 405 x1, 335 x 1
Side Push downs: double Wrapped Green x 15 x 5 sets
Stretch

4/25
930AM
Squat: 245 x 3, 295 x 1, 325 x 1
RDL: 245 x 8 x 3 sets
stretch

4/26
Push Press: 185 x 3 x 3 sets
BB Rows: 185 x 15, 205 x 12, 225 x 10, 225 x 10
1 Arm OHP DB: 55 x 8 x 4 sets
Stretch

4/27
440PM
13" SSB Box Squat with green bands: 195 x 1 x 12 sets
DL: 335 x 3 x 5 sets
Sumo DL: 335 x 2 x 5 sets
SSB Squats: 175 x 15, 175 x 15, 175 x 15, 205 x 10, 225 x 4, 245 x 3, 275 x 1
Kneeling Band Abs: double wrapped green x 15 x 5 sets
Band Upright rows: purple x 20 x 5 sets
lying leg curls: purple x 10 x 5 sets
Stretch

4/28
130PM
Run 5.5 in 42:17 @ 7:39 pace

4/28
445 PM
Pullups: bwt x 27
OHP: 155 x 4 x 4 sets
OHP: 135 x 5 x 4 sets
Ab Wheel to box: bwt x 8 x 5 sets
DB Lateral Raises: 22.5 x 22, 22.5 x 18, 22.5 x 16, 22.5 x 15, 22.5 x 14
Tri Push Downs: double wrapped green x 15 x 5 sets
Pullup bar rows: double wrapped green x 20 x 5 sets
OH Tri Ext: purple x 20 x 5 sets
Stretch

4/29
622AM
Run 3.2 in 25:36 @ 7:53 pace

5/1
420PM
DL: 335 x 2, 385 x 2, 405 x 2, 445 x 1, 385 x 1
Sumo DL: 335 x 2, 385 x 2, 405 x 2, 405 x 2, 405 x1, 385 x 1
Squat: 205 x 4, 245 x 2, 295 x 1, 335 x 1
Side Push downs: double Wrapped Green x 15 x 5 sets
Stretch

5/2
612AM
Run 8.0 in 1:02:03 @ 7:42 pace

5/4
3PM
13" SSB Box Squat: 245 x 1 x 8 sets
DL: 355 x 2 x 3 sets
Sumo DL: 355 x 2 x 2 sets

5/5
612AM
Run 7.0 in 54:26 @ 7:45 pace

5/6
440PM
OHP: 165 x 1, 185 x 1, 205 x 0, 195 x 0
Push Press: 195 x 1
BB Rows: 195 x 12 x 4 sets
OH Swiss bar tri exts: 95 x 8 x 4 sets
1 arm pullup bar rows: double wrapped green x 15 x 2 sets

5/8
420PM
DL: 335 x 3, 385 x 8, 405 x 6, 425 x 4, 455 x 1
Sumo DL: 335 x 5, 385 x 2, 405 x 2, 405 x 1, 405 x1
7.5" Block Pull: 295 x 5 x 3 sets
Side Bend push downs; double wrapped green x 15 x 5 sets
Single Leg RDL: 44 x 20 x 2 sets, 44 + purple x 14 x 3 sets
Lying Leg Curls: Purple x 15 x 3 sets
Single Leg Squats: bwt x 8 x 3 sets
Rotary Pullups: bwt x 8 x 2 sets
KB OHP: 44 x 8 x 2 sets
Stretch

5/9
714AM
Run 8.5 in 1:05:54 @ 7:45 pace

5/10
10AM
Upper Body Card Workout
Black = Pull, Red = Push
Hearts = 1Arm KB Press (both arms) (44), card values, face cards x 12
Diamonds = Dips (bwt), card value + 5, face cards x 12
Spades = Pullup Bar Kneeling Rows (double wrapped green), card values + 5, face cards x 12
Clubs = Barbell Rows (135), card value, face cards x 12

Double Deck (every card was seen twice) with a missing 5, an extra Club Jack, and an extra Club Ace
Took a little over an hour with some accidental breaks.
Stretch

159

5/11
430PM
13" SSB Box Squat with green bands: 245 x 1 x 10 sets
DL: 355 x 2 x 5 sets
Sumo DL: 355 x 2 x 5 sets
SSB Squat: 185 x 15 x 3 sets, 205 x 10, 225 x 5, 245 x 3, 275 x 1
Kneeling band abs: double wrapped green x 15 x 5 sets
Lying Leg Curls: purple x 10 x 5 sets
Band upright rows: purple x 20 x 5 sets
Stretch

5/12
420PM
Pullup: bwt x 27
OHP: 135 x 5 x 5 sets (70% of 185)
1 Arm DB Arnold Press: 60 x 6 x 4 sets
Ab Wheel to Box: bwt x 8 x 4 sets
Tri Push downs: double wrapped green x 15 x 5 sets
Pullup bar rows: double wrapped green x 20 x 5 sets
1 Arm Floor KB chest press: 44 x 8 x 3 sets
Stretch

5/14
415PM
DL: 335 x 3, 385 x 8, 405 x 6, 425 x 4, 455 x 1
Sumo DL: 335 x 5, 385 x 3, 405 x 2, 425 x 1, 405 x1
7.5" Block Pull: 295 x 5 x 4 sets
Side Bend push downs; double wrapped green x 15 x 5 sets
Single Leg RDL: 44 x 20 x 3 sets
Stretch

5/15
520AM
Run 7.5 in 57:52 @ 7:42

160

5/16
OHP: 135 x 5, 145 x 5, 155 x 5
Single Arm Cuban Press: 30 x 6 x 4 sets
OH Tri Extension: purple x 20 x 3 sets

5/17
530AM
Run 12.0 in 1:35:33 @ 7:57 pace

5/18
425PM
13" SSB Box Squat with green bands: 245 x 1 x 12 sets
DL: 355 x 2 x 5 sets
Sumo DL: 355 x 2 x 5 sets
SSB Squat: 185 x 16, 185 x 15 x 3 sets, 205 x 10, 225 x 6, 245 x 4, 275 x 1
Kneeling band abs: double wrapped green x 15 x 5 sets
Band upright rows: purple x 20 x 5 sets
Single Leg RDL: 44 + purple x 12 x 5 sets
Stretch