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2009-12-25

The ROAD to ultra-marathon training

I’ve already registered for the 3rd Singapore Sundown Marathon 2010 and I’m doing the Ultra-Marathon (84km) category. The race date will be on 29th May 2010, Saturday 6pm.

I’ve done this before back in 2008. It was the 1st Singapore Ultramarathon being held and the registration was sold out in less than a month once it is being announced. The race was in 30th May 2009 and by early January, it was sold out. I was put in the waiting list, so I didn’t train much. By mid March, my registration was accepted and I only have around 9 weeks to train.

So I trained and tried to follow the training plan. My shortest run was 8km and my longest run was only 21km.

The Race Day eventually come and I suffered physically and mentally but I survived it. A few hours after the race, I’ve decided that I will not do this race again but a week later I told my wife that next year (2009), I will register and try to improve my time.

I did registered for this year (2009) race but due to lack of training and work commitments, I’ve cancelled it. Hopefully, next year 2010 I’ll be able to complete the race with new personal records.

Do check out my previous posts on Ultramarathon. Just search at the top – Ultramarathon.

Below is my 16 weeks training plan and I couldn’t remember from where did I copied it. Don’t ask me what is TMP and MP (MP maybe Marathon pace). You should have a solid foundation of running before doing the 16 weeks training.

Ultra-Marathon 84km 16 weeks training plan

Week MON TUE WED THURS FRI SAT SUN
1 (08/02) Rest 9-16 KM, including 4x1 mile at TMP Easy 8KM jog 11-14 KM, middle 3 at MP Rest 90-minute run 3-hour run (or about 29km)
2 (15/02) Rest 9-16 km, including 4x1 mile at TMP Easy 8KM jog
11-14km, middle 3 at MP
Rest 90-minute run 3-hour run
3 (22/02) Rest 9 -16km, including 2x3.2km at HMP Easy 8KM jog 11-14km, middle 3 at MP (5:00) Rest 2-hour run 3.5-hour run (or about 32km)
4 (01/03) Rest 8-13 km, including 3x1.6km at TMP Easy 8KM jog 9 km, middle 2 at MP Rest 1.5-hour run 2-hour run
5 (08/03) Rest 14 km, including 6x1.6 km at TMP Easy 8KM jog 14km, middle 3 at MP Rest 3.5- to 4-hour run (or about 20-24 miles) 3-hour run
6 (15/03) Rest 14 km, including 6x1.6 km at TMP Easy 8KM jog 14km, middle 3 at MP Rest 3.5- to 4-hour run 3-hour run
7 (22/03) Rest 14 km, including 6x1.6 km at TMP Easy 8KM jog 14km, middle 3 at MP Rest 3.5- to 4-hour run 3-hour run, last hour at MP
8 (29/03) Rest 14 km, including 3x3.2 km at HMP Easy 8KM jog 14km, middle 3 at MP Rest 2-hour run 2.5-hour run
9 (05/04) Rest 14 km including 6x1.6km at TMP Easy 8KM jog 14km, middle 3 at MP Rest 4-hour run 3.5-hour run, last hour at MP
10 (12/04) Rest 14 km including 6x1.6km at TMP Easy 8KM jog 14km, middle 3 at MP Rest 4-hour run 3.5-hour run, last hour at MP
11 (19/04) Rest 14 km, including 3x3.2 km at HMP Easy 8KM jog 14km, middle 3 at MP Rest 2.5-hour run 3-hour run
12 (26/04) Rest 14 km including 6x1.6km at TMP Easy 8KM jog 14km, middle 3 at MP Rest 4-hour run 5-hour run (or about 43 – 46km)
13 (03/05) Rest 14 km including 6x1.6km at TMP Easy 8KM jog 14km, middle 3 at MP Rest 4-hour run 5-hour run
14 (10/05) Rest 14km, including 4x1.6 km at TMP Easy 8KM jog 14km, middle 3 at MP Rest 2-hour run 2-hour run
15 (17/05) Rest 11km, including 3x1.6km at MP Easy 8KM jog 14km, middle 3 at MP Rest 1.5-hour run Easy 1-hour jog
16 (24/05) Rest 9.6km, middle 3 at HMP Easy 8KM jog Easy 4 km jog Rest: 84km race Rest. (Duh.)

 

Points To Remember:

1. Ultra running is all about mind training. Mentally you have to be very strong.

2. Do a lot of run-walk-run training.

3. Practice solo long run. Lon run here is 15k to 50k. It will develop your endurance and practice mind control.

4. You should have at least 3 running shoes for the training so that you could alternate the shoes and the shoes also have time to recover.

5. Do research of what to expect from the Ultramarathon. There are so many tips in the internet.

6. You must have a proper organize plan during the race. This is not running 21k or 10k. You should know when to run and when to walk and when to rest.

7. Always carbo-load before and after the training. Eat well, get enough sleep and stay healthy.

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