athletenschmiede Ultra Running Lecture Series Part 3

Filmed at the 2013 Woodstock Fruit Festival
Thank you to our sponsors
http://www.TheWoodstockFruitFestival.com
http://www.Injinji.com
http://www.NathanSports.com

This lecture outlines the peak performance times that you should be able to achieve based on your peak mile time performance.

x:xx Best Single Mile Time
+ 0:20 Seconds 5Km
+ 0:30 Seconds 10km
+ 0:45 Seconds 1/2 Marathon
+0:60 Seconds Marathon
+ 1:45 Minutes 50 Mile
+ 2:00 Minutes 100km
+ 3:00 Minutes 100 Miles
+ 4:00 Minutes 24 Hours

Peak Mile Training:
Run 5-6 days a week with the following workouts included:
2 Day: 400meter (1 loop on a running track) 1 mile warm up, 1 loop at high effort x 10-12 repeats
1 Day: Easy 3 mile run
1 Day: 800meter (2 loops on a running track) 1 mile warm up, 2 loop at high effort x 4-8 repeats
1 Day: 2 mile warm up, 1 Mile at high effort, last lap being the fastest of the 4 loops on the track
1 Day: Easy 5 Miles

Training for longer distances:
Build to 120-150 Miles a week, with 'doubles' being 4-5 days a week of your regular running, normally never running more than 20 miles at a single run session.
Important! Never run base miles faster than your best current mile fitness time Plus 2:00 minutes.

50 Mile 100 mile minimum per week, 4 doubles, 1 tempo, 1 long run
100 km 120 mile minimum per week, 4-5 doubles, 1 tempo, 1 long run
100 Mile 140 mile minimum per week ""
24 Hour 150-160 mile per week ""

Questions:
19:29: What do I think of Hill Training?
20:28: Do I walk when doing long runs or racing?
20:55: How does my foot hit the ground, am I a heel striker or forefoot striker?
22:50: How much do I eat during the day and during my runs?
24:10: Do you do any cross training?
24:20: What was my training like when I was training for Badwater?
24:47: Do you take any breaks throughout the year from training?
25:38: Any fruits that I find particularly good for in training and recovery?
25:56: Do I do anything for injury prevention? How do you progress to those big miles?
27:14: What kind of food do I carry with me when running?
27:56: What do you do about other people thinking your crazy to try and get into ultra running?
29:08: How do you manage all that running time in your life?
29:28: What about high speed leg turn over training on the track for ultra run training?
30:00: Do you do any visualization about training or racing?
30:30: Do you ever like to do the same race twice?
31:20: What are your goals now that you aren't in competition anymore?
32:09: What is your opinion on having a training partner?
32:50: What kind of shoes are using?
34:40: What's my favorite ultra?
35:27: Do you use heart rate monitors?

athletenschmiede Ultra Running Lecture Series Part 3
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