12 Weeks of Base Building for Ultramarathons

The Vermont 100 Mile Ultramarathon is over, I've had my necessary 2-3 months active rest, and now, starting today, October 25, I have started training for the 2011 season in earnest. Before even designing an training plan, an overall goal needs to be set.

Goal 1: To do 6-7 Ultramarathons ranging from 50k to 100 miles.

Goal 2: A double Ironman is in the works. That means lots of swimming and cycling are included.

First goal of ANY workout is to establish a strong base that will allow one to build miles and speed on top of it. Consider the base as a foundation for a house that you want to build. The larger the foundation, the more durable and strong the hourse wil be. My foundation that I want to achieve after 12 weeks is weekly mileage of 40 miles of runnining, 100 miles of cycling, and 10,000 meters of swimming.

As with base, almost all training is at an easy pace. The miles are important here, not the speed.

On to week 1...

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Original Framework for 2011 Season

The 2011 season will have see 2 -3 100 mile ultramarathons. The one in May is the Massanutten 100, and hope to be in good base shape when I toe the line. I am not sure if I'm doing Vermont again, but I placed it into the framework just in case. My decision will depend on how the training works out. The big "A" race has got to be the Leadville 100, The Race Across The Sky. This race absolutely scares the wits out of me because of the high altitude (10,000 ft+ in most places). I have got to be in pristine shape if I am to ever finish this race. Throw in a Double Ironman in October and a few other ultras and here is the overall framework for the season: (it's a bit hard to see from here, but click on the picture to see it more clearly) I have two sets of 4-week Base mesocycles in the beginning to adapt and set a good base, after which I start to build on that base for three mesocycles. This should put me on pretty good shape to tackle Massanutten. The longer Overdistan...

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Coach Iron Pete - Men's Success for Tough Times

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