August 2015

August was one of my best training months to date. With World 100ks on the horizon, it provided the last big block of training. Included in this block were a few workouts which I will use as both a key stimulus and indicator of fitness to help formulate my plan for Worlds. The three main workouts that I completed this month included what I would consider elements of the three most critical stressors needed to really nail an ultramarathon on the flats. These three workouts consisted of a 12 x 400 meter session, and long tempo effort, and a long run with a short tempo efforts interjected. I was thrilled to see all of these workouts go quite well amidst difficult training weeks.

August 1-2 (partial week)

One key workout in this short two-day section to start August. I was looking to address high end tempo effort as well as some quick leg turnover after the short tempo.

Hybrid workout on the track:

  • 25 minute warmup
  • SSJC (800m)
  • 5k at short-distance tempo effort (16:53)
  • 1-mile recovery jog
  • 2 x 400m (72s) with 400m recovery jog
  • 600m recovery jog
  • 2 x 200m (33 sec.) with 200m recovery jog
  • 1-mile recovery jog
  • SSJC (800m)
  • 1-mile recovery jog
  • Plyo and Lunges
  • 20-minute cooldown

Total: 37.7 miles

August 3-9

Two key objectives this week. One was a hard tempo effort mid-week, and the second was equally a mental stimulus as physical, which included 67.2 miles on a treadmill in three days culminating with a 26.2-mile effort with some tempo interjected.

Tempo Workout:

15 miles: 3-mile warmup, 7-mile tempo (5:57, 5:50, 5:49, 5:52, 5:52, 5:49, 5:34), 5-mile cooldown.

Treadmill Long Run/Tempo

26-mile long run: 16.5 miles easy, 5.5 miles at 5:40-45 per mile, 2 miles easy, 2.6 miles at 6:00 per mile.

Total: 113 miles

August 10-16

Big mileage week with a tempo run and key 400-meter workout. Major goal here was to see how my body responded to some intense sessions on tired legs.

Tempo Workout:

3-mile warmup, 6 mile tempo (5:38-43/mi.), 3 mile cool down.

400 meter Intervals:

  • 35-minute warmup
  • 12 x 400 meters with 400 meter recovery jog: 61, 69, 69, 69, 70, 69, 69, 69, 67, 68, 70, 69
  • 28-minute cooldown

Total: 138.6 miles

August 17-23

Major focus this week was on tempo efforts. A long tempo effort followed by a progression effort the following day was intended to focus on the final miles of the 100k. The idea is to be able to generate turnover on tired legs.

Tempo Workout:

3-mile warm-up, 12-mile tempo (5:48.84/mi.), 2-mile cool-down.

Goal: Following a 137-mile week with some key workouts simulates the final 20k of the 100k (a.k.a pushing on tired legs).

Progression Workout:

14.2-mile run with progression beginning early. Progression (6:34, 6:25, 6:12, 6:08, 5:53, 5:51, 5:37) 7.2-mile cooldown.

Total: 113.5 miles

August 24-30

Recovery week. Major objective was to absorb the work done the past two weeks. I intended to include one hard tempo effort at the end of the week from the Calistogo Trail Ramble 10 Mile, but wound up going off course early, so lowered the intensity significantly after re-finding the route.

Total: 88.7 miles

August 31 (partial week)

Capped off the final day in August with an easy 15.1 two-a-day.

Total: 15.1 miles

August Total: 510 miles

Strava Training Date August 2015

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                Go-to gear for August

                • Altra Impules: This shoe has quickly become my go-to tempo/progression run shoe. It has a light and narrow feel making it aggressive enough to really feel fast on the roads.
                • Navitas Naturals: I met Mark from Navitas at Outdoor Retailer this year. He introduced me to a product that I had my eye on as it began to appear more frequently in grocery stores. Navitas offers a wide range of whole food options; from high fat to high carb giving just about everyone an option. It has been fun to try out a few of the products the past month. Personally, I gravitate towards the higher fat options, but there are some good carb sneak options available too. My favorites so far are the cacao nibs and the turmeric almonds.