Paul Petch

Kepler Challenge – some ultra marathon training tips

Three weeks later

It has been nearly three weeks since I completed my very first ultra marathon- the infamous Kepler challenge. I’ve taken a well deserved break with far less activity and I’m now close to feeling fit and eager enough to get back on my feet and mountain bike proper. The week after the run I basically did nothing- I caught the bus to work and skipped commuting all together. I could barely walk for about 4 days to be honest! By the second week I was back on the commuter and managed a small 4KM bare foot run on the grass field at work (which was my first bare footer!)- and at the end of that week I headed to the Port Hills and put in an honest 4hr ride on the trail bike (that hurt alot after being off the bike for 4 weeks).

Thankfully, week 3 has felt a bit more “normal” and I’ve been on the trail bike alot more in the Port Hills and opting for longer routes to work and back on the commuter. Energy levels have returned somewhat and I’m actually keen to get physical again! Subsequently, I’ve also been back on the massage table to work out bit of hip flexor tightness and lower back aches as I attempt to wake up the body for biking in 2010! I expected a few weeks of recovery and I’ve had just that- and I’m now super keen to get back out there. But before I do, I want to share some of my training tips** that on most occasions I learnt the hard way during my crash course in ultra running!

My training tips

I’m no expert when it comes to running, but I did learn a fair amount during my ultra marathon training and I’d like to share it with you (as well as keeping a record of my thoughts/ findings for future reference!) Undoubtedly, I could have done better on the day- and looking back on the training it was all about discovering what I could do mentally and physically more than anything else. It is only now that I can understand the attraction of returning to these events- and “tweeking” a training plan in an attempt to improve personal bests.

I had a goal of running an ultra with 5 months training and no prior experience- so I had a really steep learning curve when it came to training. From the onset I was simply over doing it to- and I was running far to many KM’s than I should have- never mind the fact that my body was adjusting to being on my feet instead of the mountain bike. Thankfully it did not take me to long to accept that I needed a good hard think about what I was actually attempting and that I had to clever about it.

As well as outlining a training plan, I had to overcome the infamous ITB syndrome, build/ balance muscles in key areas, “learn” good technique and form, motivate myself, sort out nutrition/ diet and cope with the physical onslaught that my body and mind had to adjust to in a very short period of time. It sounds like alot doesn’t it? Well….. it was :) Fortunately, it did not take to long to start seeing the results and once I started to believe I “actually” started to run long distances.

Here are my top ten tips and experiences

1. Get a plan and stick to it

It sounds simple right? But just going out and running as fast as you can and as far as you can is not clever (I can personally vouch for this!). Work out a training plan and then follow it. It might seem a bit slow at first but that’s the point….as it allows the body to adjust to the new distances. Take your watch and when you reach the target distance- tick it off and smile:) If it says slow pace, then run slow pace. You should aim for an increase of no more than 10% per week it won’t stress the body out to much and you can enjoy the early stages of training as you adjust. Trust me- these stages are bliss in comparison to running 100+KM / week….so relax and enjoy them while you can!

2. Running efficiency/ technique

Over striding and landing hard on your heels not only hurts but literally stops you in your tracks and wastes valuable energy. Forward momentum is the key and when running long distances and conserving every ounce of energy counts. Try shortening your stride so your foot strikes a more of a glancing blow beneath your hips on the mid section of the sole or forefoot. The decrease in foot contact time with the ground makes you faster, smoother and minimises impact and injury. The concept of “Chi Running” as outlined in this video is what I’m talking about.

3. Higher stride rate/ cadence

Quicker leg turnover is a natural result of a more efficient technique as outlined above and compensates for the shorter stride length. As a rule of thumb the number of steps per minute (cadence) should be be 90+. Keeping a consistent cadence not only enables you to cover distance in an efficient manner, but also acts like gears on a bike- with the smaller  higher number of steps helping to climb hills better. A wrist watch like the Garmin 50 is a great way to keep track of your cadence and once I had a reference my running improved instantly- because I could control my pace and not over do it ;)

4.  One intense workout per week

A 45min run at a faster pace than the other runs during a training week is enough and personally a flat or hill does not matter- as it is all about pushing the cardio and physical limits so that the body gets stronger. Ideally this workout should be done on a track or regular trail so you can time how far you can run in 45mins and monitor your progress.

4. Cross training

Add a tramp (hiking), spin class, bike some hills, or go for a swim a few times a week. This variation not only gives muscles that are tired from running a break but also stops training boredom. These non-running workouts will boost your level of fitness and should add enough extra leg strength to make a difference in your running times. Most ultras require a fair bit of power walking so long tramps with a heavy pack instead of a run is not a bad idea is it?

5. Stretching key muscle groups

As a runner you should stretch hamstrings, calf, gluts, and hip flexors almost daily to ensure good range of motion in your hips and legs. I’m not talking stretching all day- just 3 x 15min sessions- and maybe a professional stretch session once a week when training starts to peak. This place is a great start for stretching advice.

5. Good posture

Running hunched over or looking down at the ground is not only inefficient and hinders technique but it’s also dangerous when running on trails. Imagine that you have a piece of string attached to the top of your head like a puppet and it is always being pulled so you are “running tall” with your shoulders relaxed. With a straight neck you can now look at least 10 metres ahead and notice trails obstacles and the best lines to choose as well as promoting correct running technique.

6. Rest is important

Remember, only 1 hard session per week is all you need and the majority of them should be about long and low pace. Always take an easy day after intense workouts or long runs with a day off before running the long runs though so you are good and rested. If you feel constantly tired – it means that you need a break so take a break. Missing a run won’t kill you.

7. Training plans are just a guide

Most plans speak of running 6 days/ week which may not work for everyone. I ran a longer mid week run and one intense too, with the longest on the weekend. On all the other days I commuted or rested. If you drive to work everyday- then maybe more runs are an option…..but my point is that train to your limits and listen to what your body is telling you.

8. Nutrition

You are eating a balanced diet anyway- but without the correct feed before a run, during and then afterward, things won’t work to well as the KM’s increase. Thankfully, It’s not rocket science and is simple to understand. Before a run eat a low GI meal an hour before you plan to head off based on 1g/ KG body weight. After an hour of exercise consume 1g of high GI carbs/ KG body weight (confused about Low and High GI? This will help.) and continue to do so while running. Ensure that 1 litre of water is also consumed / hour. After finishing (within a two hour window), a protein shake of 25g with another 1g of high GI carbs/ KG body weight should be consumed to re-fuel Glycogen stores and aid muscle repair growth. A normal meal should follow a few hours later. Simple huh! Just remember to eat protein rich meals with low GI carbs too as this will not only help to balance out blood sugar and ease cravings, but will also repair and fuel your body.

9. Sports massage

Flushing muscle waste helps recovery and growth. A good deep tissue massage also acts like the ultimate stretch and gets to parts that solo stretching can’t get to. If it was not for trigger point and deep tissue massages I would not have overcome my ITB syndrome and then onto completing my training. I can’t recommend a good sports massage enough! Just remember that once you start you won’t be able to stop…it’s that good!

10. Tapering

Being my first ever taper- it felt strange. After months of long distance runs, decreasing the mileage made me edgy and a bit lost. Aches and pains were really obvious as my body fixed itself up from the months of abuse and it was easy to fixate on these and worry. Then there was the uncertainty and questioning of my abilities- with no distractions it was easy to fixate on the negatives and weaknesses rather than the fact that I could run the distance- as demonstrated within my training. What’s my point? Well, it is that these feelings are quite normal and now that I know this- my next taper will be less stressful and I’ll be sure to kick back more. My advice to you is to enjoy the taper- it is the time where you can relax and mend- you have earnt the taper! Just don’t relax to much and keep up with some short sharp hill runs to keep the calves happy!

11. Walking is ok :)

Yep, that’s right. During your training things might get a bit much…..so walk for a bit. Time on feet and finishing that training session is what ultra’s are all about so it won’t hurt at all. Walking or running off road will build muscle groups and fitness- so mixing it up is a clever move. The fact is that during the ultra you will power walk some sections anyway- so embrace a good walk!

That’s about it :) If you have any questions let me know as I’m keen to pass on my experiences.

**By the way, I’m not a medical expert or trainer and will never claim to be. These tips are just that and if you are training for anything, I recommended that you go visit an expert.

Related posts:

1. Back in the Porthills….endurance training
2. Half marathon to ultra trail in 6 months
3. My first ultra marathon distance of 49KM
4. First week of Kepler training DONE :)
5. Kepler Challenge…I did it!

This entry was posted on Monday, December 28th, 2009 at 6:34 am and is filed under Running and tagged with injurie, ITB Syndrome, kepler challenge, massage, trail running, Training. You can follow any responses to this entry through the RSS 2.0 feed.