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Shane
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« on: 24, March, 2010, 10:34:51 AM » |
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What is peoples advice on the longest training run you should do in preperation build up for the NF100? I have read that it is beneficial to incorporate one 55km training run, four weeks prior (i.e. at peak) to running a 100km event. I have also read that it is beneficial to get one 8 hr run under the belt... but unsure of the merits of this suggestion.
Cheers,
Shane
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toby
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« Reply #1 on: 24, March, 2010, 07:47:44 PM » |
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Hey Shane, I don't know what the experts say, but I do believe you need to prepare your body as best you can for potentially the toughest physical challenge you've so far endured.
For me, I have done many 50+k training runs and to be honest, I still feel miles from being ready, (no punn intended). If you're going to be moving for ??hours, wouldn't common sense dictate doing at least 1 session that is 75%hrs of your rough goal time?? Maybe thats overkill, but that's just my personal approach.
It's gonna be a long long day and the k's in your legs from training are going to be the key to your own personal race.
Good luck mate
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Stuart
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« Reply #2 on: 24, March, 2010, 09:32:17 PM » |
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Hi there.
I'm training mainly around the 35-50k region, but I am doing one 65k race in the UK 5 weeks before. However, a tip someone gave me was to run several times in a day instead of just one long run. For example. I run to work 16k, then do 10k at lunch, then run home 16k then do a 10k in the evening. Total 52k, but importantly it's spread over a day forcing your body to recover quickly. Might not work for everyone but it's working for me.
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Michael
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« Reply #3 on: 24, March, 2010, 09:36:29 PM » |
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Shane, at this stage the run is not too far away so you should be hitting peak kms. however if you haven't been doing big km's up til now, be wary of overdoing it in the last 2 months. if you are aiming for a finish, (ie not worrying about whether you are on the podium), You should be doing at least 4-5 hours with some decent hills by now. That should get you through the run, even if it is not a winning time. Don't overdo it from here in, consistency is the key. if you haven't run/walked for those times, I suggest at least one hit out before the run. The worst thing to do would be to double the running suddenly and pick up an injury. The run is about endurance which is mostly in the head. You need to know what it feels like to talk your body into pushing up that hill at night when all it wants to do is stop. Thats not an experts opinion, just my experience (no real science involved or required), Michael
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Mike
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« Reply #4 on: 24, March, 2010, 10:15:01 PM » |
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Could not agree more with Michaels comments, training distances will peak around mid April, cumulative km is important, the comrades training plans that are available on there web site give a few ideas, they peak the longest run at 60km, 5 weeks from race day, this would be 11th April for TNF100, Better to be fresh for the day than over trained. By the way run walk as many hills as possible and the bigger the better.
Have a good run
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clinton
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« Reply #5 on: 01, April, 2010, 04:24:39 PM » |
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This is my first crack at 100km and this is a question i have pondered too.
am aiming to do 4 runs over 50 km with 65 the longest over next 4 weeks, all on trails and in hills.
have done to runs off 44 so far.
have also been using double runs to build miles, body holding up ok so far
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Shane
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« Reply #6 on: 01, April, 2010, 06:42:22 PM » |
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Brilliant, thanks for all the great feedback and after re-reading my post it was based on me not giving you a lot of information to go with!
Yes, undoubtedly no substitute for getting the k’s in the legs. I was surprised how long it took to build up to long back to back runs and feel ok (e.g. 4.5 hrs sat, 2 hrs sun).
The several times a day strategy is one have followed a couple of times (including throwing some cycling in), but I have mainly done the back to back weekend long runs. Very beneficial. Have also done some legs weights at lunch followed by a long run in the pm.
Great advice re timing of training program, peak k’s etc. I have mine peaking at 4 weeks out. I used a combination of the training program on the Comrades website and a bit from an article I read.
I have really enjoyed the journey thus far and also doing some fundraising for the Prostate Cancer Foundation of Australia which is also a great experience.
Have an awesome time.
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