Bump for Cuan South Africa. You should be awake now.
Bump for Cuan South Africa. You should be awake now.
Mark: my last mid week 9mi tempo was a progression from 606-533. That was a couple weeks ago. Cut them back lately to save some for my weekend runs.
So it looks like i will try to alternate a B2B week with LONG run and see how that goes. I know i want to get a ~30 in before i try 40. I have done a 30 earlier in the year so i know its possible. I think climbing and nutrition will be the hardest things to get down.
Not sure how long till your race. Do you plan to alternate B2B and Long every weekend. Maybe look to go something like
wk 1 B2B
wk 2 Longish (sort of 18-20)
wk 3 Long (building this one up to 35 range)
wk 4 Back to just a 20ish
I was speaking with Claude Moshiywa, winner of this years race and 5 top 10 finishes
This is his training from February to race day in June:
Monday - am: 24km
pm: 10 x 1km
Tuesday to Thursday - 32km in the morning
Friday - rest day
Saturday - long runs of different distances paces: 50km at high pace, 65-70km at medium pace, 42km all out 3:20 per km. He does the 42km 3 weeks before the race
Sunday - 10km very easy
All his morning runs alone except for the speed and long runs on Saturdays
Cuan South Africa wrote:
I was speaking with Claude Moshiywa, winner of this years race and 5 top 10 finishes
This is his training from February to race day in June:
Monday - am: 24km
pm: 10 x 1km
Tuesday to Thursday - 32km in the morning
Friday - rest day
Saturday - long runs of different distances paces: 50km at high pace, 65-70km at medium pace, 42km all out 3:20 per km. He does the 42km 3 weeks before the race
Sunday - 10km very easy
All his morning runs alone except for the speed and long runs on Saturdays
Wow
I bet he looks forward to a Sunday every week.. Pretty serious miles for all singles (except Monday)
Mark: race is 12/14. It was a late decision. Was planning to do a trail marathon week before. But got word of the 50 2 weeks ago.
I tried writing something up to race day but keep alering things every week haha
I am going to try a 28-30 and then a road 40 relay(solo) to see if i can even go that long haha
Mark, want to know whats even more amazing about Moshiywa? Those morning runs from Monday to Thursday are done at 3 am because he works a full time day job
Mr Canova are you out there?! Any advice please!
Mr Canova?
Please could you share some principles of training for an ultra marathon, specifically the Comrades Marathon
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