Running an ultramarathon without becoming too scrawny

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Dave85		Running an ultramarathon without becoming too scrawny	12-12-2014 @ 18:48
to row or not to row ...that is the question Member 1963, 811 posts SQ 202.5, BP 140, DL 265 607.5 kgs @ 90kgs UnEq	Hi, I've been a bit aimless in training for a while. I've been training by myself which hasn't helped and I haven't had without an end goal. I'm not a competitive powerlifter or strongman but I enjoy lifting heavy and also enjoy endurance style events. So I've entered a few events and I have a few goals in 2015 because I feel that 2014 has been a bit of a waste. Next year's goals and rough plan: December to February - maintain or improve current levels of strength, one long run a week and getting back on my bike. March - Deerstalker - 10k off road run in Scotland for a bit of fun to start the year. Increasing mileage. Bit of recovery work on bike. May - Manchester 10k - 40-42 mins. Continue to increase mileage. Recovery work on bike. June - 69 mile ultramarathon - sub-14 hours. Genuinely apprehensive about this one. July to August - cut back on the running, add in more cycling and rowing. Most of the running will be trail based in the peaks. September - 22 mile run up Snowdon September - 100 miles across Scotland by bike, kayak and running September onwards - strength and size whilst keeping a reasonable cardio base. So yeah, conflicting aims. I'm going to try and train along the lines of a guy called Alex Viada who is a competitive powerlifter and who has also completed a number of events, including an ironman. I'm not expecting record times or massive PBs but by balancing workloads, varying from 4 days lifting to 2 days and being sensible with taking time off and also hammering the recovery stuff, I see no reason why I can't do the above and keep a level of strength to improve on in September. I'm also under no illusion about just hard it will be though!

unit94		...	12-12-2014 @ 18:50
what is everyone's fran time? Member 3986, 10449 posts SQ 340, BP 200, DL 400 940.0 kgs @ 129kgs Eq	So your plan is to lose all your gainz?

Dave85		...	12-12-2014 @ 18:51
to row or not to row ...that is the question Member 1963, 811 posts SQ 202.5, BP 140, DL 265 607.5 kgs @ 90kgs UnEq	Today's heavy lower session: Front squats: 60 x 3 80 x 3 100 x 3 110 x 1 Belt 120 x 1 130 x 1 140 x 1 150 x 1 160 x 1 - equal PB 165 x 1 - PB 170 x 1 - PB Bulgaran split squats, back leg on bench 2 x 54kgs x 8, 6 Stiff leg deadlifts 60 x 8 100 x 8 140 x 10 160 x 8 Done. Chocolate milk and steak fajitas to come

Dave85		...	12-12-2014 @ 18:55
to row or not to row ...that is the question Member 1963, 811 posts SQ 202.5, BP 140, DL 265 607.5 kgs @ 90kgs UnEq	unit94 said:So your plan is to lose all your gainz? Pretty much Actually the idea is to try and keep them whilst fitting in other things I enjoy in life. I'm fully aware though that I'm not going to be placing highly in any run or smashing PBs week by week.

Boar		...	12-12-2014 @ 18:58
Nothing left in the tank. Member 5, 25565 posts Administrator	best of luck dave some very fine events you are gonna do next year , rat race are a class act as far as im concerned. my best 10k is 42 mins and that's fairly fast , you are gonna have to mabie de-hunk a little to get sub 40 mins, to get a real nice time in Manchester you need to be one of the first waves off and fight to the front !! I ran 10.5km zig-sagging around fat people walking for chrity...... you are gonna have to train real hard for the ultra marathon , man that's tough !! 14 hours is do-able , but that's very good going , I did 18:48 but was walking/s**tty jogging the last 10 miles and was in agony, mainly due to lack of long training sessions , but its one of the best experiences of my life ...the utter joy upon reaching a food station !! jogging down the tyne toward the finish(about 5km) singing fog on the tyne is a MUST. man v mountain = hard but fun and more fun the Manchester marathon is a superb event , flat and local ! but you look to have planned it out pretty good, worth considering. I have heard great things about the coast to coast across Scotland best of luck !! will be great to see how you get on.

PhillippeHalter		...	12-12-2014 @ 21:27
Are horror films healthy...? Member 5449, 2203 posts	A guy I look after has just done the brecan beach ultra marathon not to long ago He is skinny f**k but mega ripped

PhillippeHalter		...	12-12-2014 @ 21:28
Are horror films healthy...? Member 5449, 2203 posts	Hoe us your hip bone? Still got that hairline fracture?


Funky_monkey		...	13-12-2014 @ 00:14
403 forbidden message Member 160, 5121 posts SQ 190, BP 137.5, DL 225 552.5 kgs @ 86kgs UnEq	Awesome first session!

Steve		...	13-12-2014 @ 07:19
nothing to hide, please follow my life on webcam Member 255, 3732 posts	Post Edited: 13.12.2014 @ 08:09 AM by Steve Some fun sounding events there. It will be interesting to see how you progress. Not sure what to make of Alex Viada - very impressive just completing Ironman at his size, but some of the current claims are absolutely unbelievable. Do you hope to stay at the same weight you are now(are you still the 95kg it says) or plan/expect to loose a bit?

Dave85		...	31-12-2014 @ 18:32
to row or not to row ...that is the question Member 1963, 811 posts SQ 202.5, BP 140, DL 265 607.5 kgs @ 90kgs UnEq	Boar said:best of luck dave some very fine events you are gonna do next year , rat race are a class act as far as im concerned. my best 10k is 42 mins and that's fairly fast , you are gonna have to mabie de-hunk a little to get sub 40 mins, to get a real nice time in Manchester you need to be one of the first waves off and fight to the front !! I ran 10.5km zig-sagging around fat people walking for chrity...... you are gonna have to train real hard for the ultra marathon , man that's tough !! 14 hours is do-able , but that's very good going , I did 18:48 but was walking/s**tty jogging the last 10 miles and was in agony, mainly due to lack of long training sessions , but its one of the best experiences of my life ...the utter joy upon reaching a food station !! jogging down the tyne toward the finish(about 5km) singing fog on the tyne is a MUST. man v mountain = hard but fun and more fun the Manchester marathon is a superb event , flat and local ! but you look to have planned it out pretty good, worth considering. I have heard great things about the coast to coast across Scotland best of luck !! will be great to see how you get on. Cheers mate! I've done 42 minutes before with 3 months training. I'm fairly confident of getting back there again in the next 5 months. The atmosphere in town is incredible for it so if I do it in 45 minutes and have a great time then I won't be too bothered. It's my 30th birthday that weekend so want to have fun and the time comes secondary but I will definitely be training for the 42 minutes. The ultra I'm doing with my brother and we're going to be training in the same way. I know I will not be able to run it all and won;t be training to do so - the aim is 2 miles @ 10 mins per mile, followed by 5 mins @ 20 mins per mile, 2 1/4 miles every 25 minutes. That comes to just under 13 hours with a spare hour to eat, cry, crawl etc. It is by fair the event that I am most nervous about but I will complete it whether it takes 14 hours or 24 hours! Man v mountain just looks great, I've walked up it many times but training wise, it will probably be easier to get out to the peaks rather than head over to Scotland. Fingers crossed that it all works out and that I don't get injured!

Dave85		...	31-12-2014 @ 18:36
to row or not to row ...that is the question Member 1963, 811 posts SQ 202.5, BP 140, DL 265 607.5 kgs @ 90kgs UnEq	Steve said:Some fun sounding events there. It will be interesting to see how you progress. Not sure what to make of Alex Viada - very impressive just completing Ironman at his size, but some of the current claims are absolutely unbelievable. Do you hope to stay at the same weight you are now(are you still the 95kg it says) or plan/expect to loose a bit? Yeah - if it doesn't work and I'm not recovering I will be realistic and sack off the lifting until after September or massively cut back to the basics twice a week. I think food, rest and recovery will be key so it will be lots of meat, decent carbs, vegs, massages and stretching! Viada - some of it I take with a pinch of salt but he is definitely an incredible athlete to do even the more realistic claims. My weight has fluctuated massively. I went up to 106kg last December, then down to 85kg in the summer and I'm sitting at a leanish 90kg now. My plan is to not worry about the weight at all, just eat to recover and see what happens. If I put weight on, I'll drop some calories but considering I'm eating 4,500 a day and maintaining weight, as the mileage goes up, either the body weight goes down or I'll eat more.

Dave85		...	31-12-2014 @ 18:41
to row or not to row ...that is the question Member 1963, 811 posts SQ 202.5, BP 140, DL 265 607.5 kgs @ 90kgs UnEq	Funky_monkey said:Awesome first session! Thanks! Had some decent sessions in the last few weeks too but not had a laptop to log any. Saturday: Front squats 175kg x 1 - PB 182kg x f - I was shaking from adrenaline but tried it anyway for double body weight. I may have one last crack on Friday before taking the foot off the strength stuff. Bulgarian split squats 2 x 54kg DBs x 8,8 Sunday: Incline DBs 50kg x 6,6,,4 42kg x 12 T bar row machine Lots of sets of 10 Flat DBs, palms in 42kg x 10,10,9 Some other stuff I can't remember, rear delts etc, curls Tuesday - not fully recovered Bulgarian split squats, front foot raised to increase ROM Up to 48kg x 2 DBs for 5 reps - real difference in flexibility, something to work on Single leg DB deadlifts Up to 60kg x 10

Boar		...	31-12-2014 @ 18:42
Nothing left in the tank. Member 5, 25565 posts Administrator	The ultra is THE one to do , its a real challenge !! the 'pit stops' are great for food n stuff and they have a MEGA pit stop at half way with all the food you can stuff in your face + bag. I will enjoy watching you build up to this splendid event, best of luck x

Dave85		...	31-12-2014 @ 18:45
to row or not to row ...that is the question Member 1963, 811 posts SQ 202.5, BP 140, DL 265 607.5 kgs @ 90kgs UnEq	And today: Benched for the first time in 2 months. I have spent a lot of time working on weaknesses, building up my left tricep, shoulder and pec with DBs and doing a lot of rear delt stuff All reps paused. 60kg x 5 80kg x 5 90kg x 1 120kg x 1 - I obviously can't count to 100 but equal PB 130kg x 1 - PB 135kg x 1 - PB 140Kg x 1 - PB One arm rows 22kg x 10 34kg x 10 46kg x 10 54kg x 10 Straps 60kg x 10 Straps off 40kg x 23 Flat DBs, palms in 44kg x 10,8,6 Side lying rear delt, one arm at a time 10kg x 10,9 Curls and pushdowns. Excellent end to the year. Pushed my front squat to 175kg and bench to 140kg. Now to try and not lost too much strength in the next 9 months

Dave85		...	31-12-2014 @ 18:47
to row or not to row ...that is the question Member 1963, 811 posts SQ 202.5, BP 140, DL 265 607.5 kgs @ 90kgs UnEq	Boar said:The ultra is THE one to do , its a real challenge !! the 'pit stops' are great for food n stuff and they have a MEGA pit stop at half way with all the food you can stuff in your face + bag. I will enjoy watching you build up to this splendid event, best of luck x I love an excuse to stuff my face and running 69 miles is definitely a good excuse. Did you train with a bag and extra food? I intend on logging everything! Do you use Strava or anything like that? I keep meaning to get an arm strap and download Strava or similar.

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