Here’s my latest Training Talk video on Race nutrition for marathon to 100km ultra distances:
It is quite long and I rant a bit…. you can subscribe to my YouTube channel “Vo2max Productions” for all the latest videos and Training Talk updates. Feel free to comment about topics you’d like to see in the future as well! Thanks again for all the support.
Here’s a bit from my training log:
2-17-13: Easy 110min or so with Sandi on E. Boulder Trails down towards Coot lake.
2-18-13: Steady 2 hours “Saw a Mountain Lion!!!” Ran up Bear Peak (8500 feet) via the west ridge route from the apartment and put a little gusto into the ascent (46min from Mesa trail split including stopping/walking to see a Mountain Lion on the way up…freaky!) Then ran straight back down…a bit of ice and snow too!
(14.75 miles, 3200feet of vertical)
2-19-13: Easy 75 minutes on S.Boulder creek path.
2-20-13: LT/Tempo Workout (first road-speedy workout all year!) ran out to Marshall road and did 2 by 3 miles in 15:47 and 15:48 (last mile split 5:08) with a 1 mile easy in about 10 minutes in-between. Should’ve taken a shorter rest but my pacing was a bit erratic (the road also wasn’t completely flat and the out-back messed with a tad of wind). Given this was my first “speed” workout this whole year and it was at 5300feet of elevation in the middle of a 100mpw so I’ll take it…although it is humbling when you can only average your marathon race pace for such a “short” workout.
2-21-13: Easy 80 minutes snow S. boulder
2-22-13: Long 27 miles in 3:01 (6:44 average pace came through marathon in 2:57) steady at the Res (did two laps then out-back on N. boulder trails). Pretty flat but still 1700+ vertical. Little slick spots in couple inches of snow! Didn’t look at GPS watch first 13 miles but then was happy with pace so squeezed it down. Def took a little gusto because of snow. Had 2, UD handhelds full with Gatorade (switched 13 miles in at car) and took 2 gels along with an S! cap. Felt solid!
NOTE: got a blood test (CBC and Ferritin for iron right before this long run: Results:
Hematocrite up to 47, Hemoglobin 16, and my Ferritin back up in the 80s!…looks like altitude training and eating healthy is finally starting to pay off!)
2-23-13: Long (easy) 3.5 hours for about 20 miles on trails at 8000 feet+ with Sandi (no gels) but legs a little tired just spending time on feet. Big week!
Week #5 total: 105.5 miles…whew! First time back up over 100mpw since May 2012 when I was training for Mt. Washington. Feeling good about my fitness for Tarawera 100k in just 3 weeks.