It occurred to me that most HM & FM plans fill the time between starting the plan and the event itself. One consequence of this is that if anything interrupts that (perhaps a cold or a minor sprain) then training won't be completed on time. Do you think it would make sense to add some consolidation time in to the middle of the plan?
For example, on a FM plan, maybe getting to 18 miles then spending a month doing a weekly long run around 18 miles (probably better to drop some of them to 12 or 10) before completing the rest of the plan. That way, if there are any delays earlier on, they can be absorbed by cutting back on the consolidation.
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SkiMonday
Ultramarathon
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I think that would be a good idea. I often have that sort of problem. The thing is I really don't want to spend too long on very long runs - they're already quite taxing for me mentally. Maybe just an extra week or two at the chosen distance?
That is the benefit of designing your own training plan. I always give myself pleny of time for a slow build-up rather than consolidation as such. That way I avoid overtraining injuries and have a bit of 'slippage' room.
If I have to drop runs I will drop the shorter ones first in favour of retaining the longs run where possible - obviously not the case of injury. But for other plans of a couple of days illness I will try to work this around.
I agree with this. I've had to drop some runs this cycle, but have kept my long runs. One week, when I couldn't handle the full long run, I split it in two.
I think for my last HM I did the plan twice to boost my odds and confidence a bit more. 🙂 I have been trying to get longer runs in this year to feel more normal (ie 20 is the new 10), but there also is the argument I’ve heard, that the plan preps you for maximizing your effort at a certain high point and overtraining tends to flatten that point. I don’t know. I just do what feels right.
What I didn't mention in the original post was that I found the last 2k of my 20 mile run a real struggle. Part of my idea of the consolidation is to get used to longer distances so that I don't struggle at the end. There again, it might have been because I hadn't eaten enough on the run.
I guess the plans are aimed at maximising performance on the day so there's some merit in following them. Up to now, having finished C25K, I've just done my own thing.
Yes that could be a fueling issue. Fueling on long runs is so specific to the individual - they say to experiment with a few options in training until you find one that works for you. At the moment I am using Cliff Shots - the chocolate ones as they are half the price of my favorite Maple Endurance Tap gels. And for a drink solution I am using Nuun powder in Tonic water which I am liking alot.
I think it's natural to flag at the end, that's exactly why I'm going to keep doing 26ers so that it will become more comfortable. 22 currently is comfortable, it's just those last 4 miles. My thought is that it's mostly mental, as you get towards the end you get that "almost there" feeling and your brain decides you're done before you reach the end. I try to put off dwelling on how far is left to try and push that feeling back.
On previous runs, I experienced a slow down at 24k but fuelling at 18k seems to help. On my last long run, there was a much more severe drop at 30k. It felt like a physical problem that was making it much harder to run but I agree that it could have been a state of mind issue. I think I should try more fuelling to see if that makes a difference. Currently, I have a pause in my training routine but it's something to keep in mind.
You definitely need to think about fuelling more on really long sessions, I aim to consume a snack every 5/6 miles after first 5/6 whether I feel I want it or not along with 500ml sports drink alongside other hydration. If you wait till you feel peckish it's too late and you'll "bonk". 👍🏻 yep, use the break to plan ahead 😁
(Bonk: In endurance sports such as cycling and running, hitting the wall or the bonk is a condition of sudden fatigue and loss of energy which is caused by the depletion of glycogen stores in the liver and muscles)
Yep, I think that's what happened to me. I think I'd had a gel and I had an energy supplement in my water but it seems that wasn't enough. Didn't much like the sugary water so I'm thinking of giving Tribe bars another go. On my first attempt, I found that I couldn't chew whilst running. I'm guessing that it will work better if I take smaller bites. Although I'm going to need quite a few to keep me going. This all seems a good example of why it's important to try all this out before the day of the event.
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