GO FARTHER - Coach Iron Pete's 2011 Ultra Racing Blog

Thoughts - March 2 - No Beast, Yes Double Ironman, & Frankenbike

2011-03-02T18:12:00.003-05:00

So, I have this conundrum about The Beast Series, and now I'm back to square one again.

Everything has to do with transportation to Virginia. I do not want to drive for 8 hours to an ultra, do the exhausting race, then drive the 8 or so hours back to Staten Island.

That leaves 2 options, commercial transportation and carpooling.

Commerical transportation is a stretch at best. The best option is Amtrak, and the earliest train arrives at 8:30PM before the race (pdf). The race venue is 25 miles away from the start, so that puts me in a bind. Renting a car is an option, but an expensive one. The bottom line is that commercial transportation turns out to be not very feasible when it comes to expense. So that is out.

That leaves carpooling. I honestly don't know of anyone in the NY/NJ area who is doing The Beast Series. I will send some feelers out to see if anyone else here is doing it, but it doesn't look good.

So that leaves me with my original plan. Forget about The Beast Series this year and focus on the two 100 mile races (Massanutten and Leadville) and do the Double Ironman in October.

If I don't get into the Western States 100 next year, and if anyone else is willing to do The Beast Series, I can tag along then.

Sounds like a plan!

---

Another month, another project.

This one is triathlon related.

My road bike failed me last August, and although I cobbled together a bike for indoor Computrainer usage from old parts, I'm afraid I do not have a road worthy bike for triathlons this year.

But I'm up to the challenge.

I want to see if I can get a used bike frame, and equip it with old and new parts to make a bike worthy of a champion.

I'm calling it the Frankenbike project!

A couple of goals I need to keep in mind...

1) The frame must be cheap to buy. This means a good, used frame at a reasonable price.

2) The parts to put on the frame are dependable, but cheap as well.

3) The bike must be robust, roadworthy, and safe. Nothing more to say here.

4) The bike must perform to my excellent standards. I *know* I can make a $2000 bike that performs better than a new $5000 bike that was pre-built from the bicycle shop. I just have to prove it.

My frame of preference right now is titanium. The metal is perhaps the best option for a bike frame due to its durability, weight, and flexibility.

There were a couple of frames on Ebay, but they weren't the right size (55-56cm).

I'll keep searching for that perfect bike frame every day. Until then, I'll try to get other options available in case this fails.

March 1 - AM - 10 Mile Run

2011-03-01T16:33:00.002-05:00

	M	Tu	W	Th	F	Sa	Su	Total
Swim	Off	Off	-	-	-	-	-	0
Bike	Off	-	-	-	-	-	-	0
Run	4mi.	10mi.	-	-	-	-	-	14mi.

March 1 - AM Workout - 10 mile run

Course: Bayonne Bridge

Time: 1:32:55

Pace: 9:18 min/mile

Weather: Northerly wind on way out with fierce headwinds on the Bayonne Bridge. Coming back was much easier with wind at the back.

Comments: 47:28 going out, 45:26 coming back. Definitely wind aided on the return trip. Legs were strong throughout the run. I never felt any tiredness from the 21 mile run 2 days ago.

February 28 Log - AM

2011-03-01T16:27:00.003-05:00

	M	Tu	W	Th	F	Sa	Su	Total
Swim	Off	-	-	-	-	-	-	0
Bike	Off	-	-	-	-	-	-	0
Run	4mi.	-	-	-	-	-	-	4mi.

Monday February 28 - AM Workout - 4 mile run

Course: College Ave.

Time: 38:45

Comment: Rest day from 21 mile run yesterday. Will be doing a longish run tomorrow after the easy day today.

Second Mesocycle Preview - Consolidating the Base!

2011-01-11T10:15:00.004-05:00

Second Mesocycle is from January 10 to February 6

This 4 week period concentrates on holding my running to about 45 miles per week. I hope to break 50 miles on the third week, then recover on the 4th week with lower mileage. This should help set myself up with a nice strong base for the rigorous build phases that come after this 4 week period is over.

The bike and swim, support disciplines at this time, will remain about the same weekly mileage (4000-5000m of swimming, and 50-60 miles of cycling per week). Weight training is still 2 days per week, with all 4 weeks in its strengthening phase.

In summary, here is the portion of the training framework I'll be concentrating on...the swim is in meters, the bike and run are in miles.

First Mesocycle Review - A Good Start

2011-01-11T10:06:00.002-05:00

This first 4 week period, or mesocycle, was designed to "get back into the routine" of training again. Did I achieve this goal? Yes I did. There were some hiccups along the way, with a big one happening when that epic snowstorm hit right after Christmas, but the hours of shoveling I did *was* a workout in itself, and, although it cannot be officially posted in my training journal, does have to be mentioned.

And, although I did not finish the ultra, I can take to account that I did finish 21 miles on a very slippery, snowy, and rough-footed course in 20 degree weather. I have always been vunerable when the thermometer dips below 30 degrees, so I feel that I am really toughening up here. I am sure that if I'm met with the same conditions in the future, I can definitely tackle it better.

I have found good rhythm to my daily routine and hope to continue it to the next 4 week period.

Week 4 of First Mesocycle - 1000 Meter Swim and 6 Mile Treadmill Run

2011-01-11T10:01:00.002-05:00

	M	Tu	W	Th	F	Sa	Su	Total
Swim	Off	2000m	Off	Off	2000m	Off	1000m	5000m
Bike	15mi.	Off	15mi	10mi	10mi	Off	Off	50mi
Run	4mi.	Off	5mi	4mi	Off	21mi	6mi	40mi

AM Workouts: 1000 meter swim and 6 Mile run on the treadmill

No stats on the swim, 1:03:00 on the 6 mile run.

Both training was done very easy, all designed to loosen up a pair of tight legs from the run yesterday. And with that, I finish the 4 week training period and start the next tomorrow (January 10).

RACE: WATCHUNG WINTER ULTRA

2011-01-10T11:10:00.011-05:00

	M	Tu	W	Th	F	Sa	Su	Total
Swim	Off	2000m	Off	Off	2000m	Off	-	4000m
Bike	15mi.	Off	15mi	10mi	10mi	Off	Off	50mi
Run	4mi.	Off	5mi	4mi	Off	21mi	-	34mi

RACE: WATCHUNG WINTER ULTRA

Result: Did not finish (finished 2 of 3 laps for 21 miles)

Conditions: Hazardous ice rutted trails covered with newer snow.

Weather: Cloudy sunless day with temps ranging from 18 to 26 degrees. Little wind.

Time: 5 hours 15 minutes. Pace was 15 min/mile.

I had to make the decision to stop after 2 laps and is never easy to do so. These were easily the toughest conditions I've ever been on, although I have a feeling that this is the norm in the ultra world and that these conditions are tame considering where other ultras are held. That's OK though. Training in tough conditions will help me toughen up, right? Who knows, maybe I'll be out there one year at the Arrowhead 135 in northern Minnesota with temps as cold as 10 degrees below zero because of this race, right?

Still, the positives I can take from this race is that I did do 21 miles on an ice-rutted trail that fought me every step of the way. With this really being my first long run of the new season, it was really a good sign.

Secondly, the X-C flats were actually not bad out there. Yes, I did slip a lot, especially when I removed the Yaktrax from them half-way through the first lap because they just didn't want to stay on, but I did not twist an ankle on those trails. Again, whereas I inverted my ankle frequently in conventional shoes on treacherous trails, I still have not inverted my foot once on these trails in these extreme conditions. Just because I am lower to the ground (no raised heel), the ankle just doesn't have a chance to invert. In shorter races like this 50k, I will probably stay 100% in minimalist shoes, whereas in 50 and 100 milers, I will switch on and off with conventional shoes to keep the feet refreshed.

The first loop started out with mostly single track. Within the first 2 miles of the loop, the Yaktrax started to roll off my shoe. After stopping several times to reattach them, I finally took them off and ran without them for the last 5 miles of the first loop. After the first loop I was a bit tired from the struggle, but was ready to tackle the second lap.

The second lap was, of course, harder than the first. More ice was exposed and I was slipping a lot more frequently, especially on the hills. I took a minor spill on a crooked patch of ice on the back half of the second loop as my hip stabilizer muscles were tiring from the constant effort to stay upright. As I arrived at the Lake Surprise Aid station, I realized that I was not going to make the 5 hour cutoff after 2 laps and decided to cruise in easily to keep from getting injured. Once past the water tower, I picked the pace back up again and finished the last 1.5 miles pretty strong.

As I completed the loop, Rick McNulty, the Race Director, told me that it wasn't a hard cutoff and asked me if I intended to do another lap. Of course I wanted to go out there again, but my thighs were extremely tired and I was bordering on hypothermia. That extra lap would have done more harm than good. So logic prevailed over ego and I decided to call it a day.

Winter has always been the toughest with me. I've always had problems with my extremities when the mercury dips below freezing, and even the best clothes cannot keep me warm. Still, I hold out hope that I can somehow be trained to have a little more tolerance to the cold so that I can do these cold weather races a lot better. There are some races in the cold I would love to do, and hopefully I can adjust so that I can maybe give them a try. This winter, with its constant cold with no thaw in sight, might actually give me a little hope that I can build up a tolerance to the extreme cold.

Next up is the Holiday Lake 50k in February. Maybe I might find trails in Virginia better than here (meaning less snow and ice, of course), but the weather in Virginia is as unpredictable as here in NY and NJ. Who knows? Maybe I might find myself slipping and sliding on ice and snow again next month.

Week 4 of First Mesocycle - PM 10 Mile Bike

2011-01-10T11:03:00.002-05:00

	M	Tu	W	Th	F	Sa	Su	Total
Swim	Off	2000m	Off	Off	2000m	-	-	4000m
Bike	15mi.	Off	15mi	10mi	10mi	Off	Off	50mi
Run	4mi.	Off	5mi	4mi	Off	-	-	13mi

PM Workout: 10 mile bike opn Computrainer

Course: Apple Duathlon (miles 0-10)

Time: 32:02

Speed: 18.7 MPH

Avg. Watts: 180

This workout was a final tuneup before the Watchung Ultra 50k tomorrow. With this, I have finished my cycling for this week.

The ultra tomorrow would be a good first tune-up to the 100 milers later this year. If I do well here, it would be a good sign that I am on track right now just 4 weeks into my training.

Wish me luck.

Week 4 of First Mesocycle - AM 2000 Meter Swim and Weights

2011-01-07T08:03:00.004-05:00

	M	Tu	W	Th	F	Sa	Su	Total
Swim	Off	2000m	Off	Off	2000m	-	-	4000m
Bike	15mi.	Off	15mi	10mi	-	-	-	40mi
Run	4mi.	Off	5mi	4mi	Off	-	-	13mi

AM Workout: 2000 meters of swimming, including 5x200m free with fins with 30 seconds rest in between reps.

200m times: 2:43, 2:46, 2:46, 2:45, and 2:44.

Rest of workout was 800 meter warmup and 200 meter cooldown.

As for weight training, even though it's a day before the ultra, the training was normal and pulled no punches. Even though 50k is a lot of mileage I cannot keep my eye off the big prizes, Massanutten and Leadville. If that means I go a bit slower on tomorrow's 50k, so be it.

Week 4 of First Mesocycle - Thurs PM 10 Mile Bike

2011-01-06T13:06:00.002-05:00

	M	Tu	W	Th	F	Sa	Su	Total
Swim	Off	2000m	Off	Off	-	-	-	2000m
Bike	15mi.	Off	15mi	10mi	-	-	-	40mi
Run	4mi.	Off	5mi	4mi	-	-	-	13mi

Thursday PM, Bike on Computrainer

Course: Ironman New Zealand (Miles 0-10)
Time: 34:18
Speed: 17.5 MPH
Avg Watts: 180

A very short session on the bike today. From here on in, all sessions are short until the 50k run on Saturday. That will be an extremely long session. :-)

Week 4 of First Mesocycle - Thurs AM - 4 Mile Run

2011-01-06T07:07:00.003-05:00

	M	Tu	W	Th	F	Sa	Su	Total
Swim	Off	2000m	Off	Off	-	-	-	2000m
Bike	15mi.	Off	15mi	-	-	-	-	30mi
Run	4mi.	Off	5mi	4mi	-	-	-	13mi

AM Workout this morning was a 4 mile run on Richmond Ave. toward the Staten Island Mall. Course is flat.

Time: 37:43
Pace: 9:26 min/mile

Try to keep it real easy since this is my last run before the Watchung 50k Ultra.

Weather conditions for ultra...tomorrow is predicted 1-3 inches of snow, which shouldn't affect my race. Praying it stays that way.

Week 4 of First Mesocycle - Wed PM

2011-01-06T07:01:00.003-05:00

	M	Tu	W	Th	F	Sa	Su	Total
Swim	Off	2000m	Off	-	-	-	-	2000m
Bike	15mi.	Off	15mi	-	-	-	-	30mi
Run	4mi.	Off	5mi	-	-	-	-	13mi

15 miles of cycling on the Computrainer
Course: Ironman Canada, Miles 0-15
Time: 55:34
MPH: 16.2
Avg Watts: 180

The beginning of the course has some very noticeable hills. Otherwise, this was a pretty nice workout.

I have 20 miles of cycling to go this week, all easy due to the upcoming ultra.

Week 4 of first Mesocycle - Wednesday AM

2011-01-05T07:13:00.008-05:00

	M	Tu	W	Th	F	Sa	Su	Total
Swim	Off	2000m	Off	-	-	-	-	2000m
Bike	15mi.	Off	-	-	-	-	-	15mi
Run	4mi.	Off	5mi.	-	-	-	-	9mi

I'll be updating this on a daily basis, starting today. I aim for transparency for my training and hope that this format works for me and for the people I coach.

This morning's workout is 5 miles along the moderately hilly course of College Ave.

Total time was 46:22.

Felt a little stiff today, but was extremely better than Monday's 4 miler, when I had stomach problems.

The 50k ultra for this weekend is on! There might be an issue with weather, but it seems a potential snowstorm might go south of us, which is fine by me. I'll be going extremely easy for this ultra, being nowhere the shape I was last summer. Not yet anyway.

Week of December 13 - Time for some Base Work, Week 1

2010-12-17T11:17:00.002-05:00

This week is all about getting back into the swing of things in terms of training. All training sessions this week, as well as for the next 4 weeks, will be at an easy pace. For the next 20 weeks, I will also be in the gym 2 times per week. The first two weeks of weight training also involves easy sessions to easily adjust to the regimen.

I hope to swim 5000 meters, cycle 50 miles, and run 35 miles this week.

Original Framework for 2011 Season

2010-12-17T08:39:00.004-05:00

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 Overdistance set concentrates on long training runs and high volume is critical to get from "good shape" to "great shape" to tackle Leadville. I will be in Leadville for a full week leading up to the race and that should help me adapt to the altitude. Whatever performance is stilll lost from altitude I hope to make up in fitness.

There is also a 20 week weight training regimen on my agenda. I'll post more details on how this will work in the coming blogs. All I'll say is that I'll be starting this week with the Adaptation Phase, or just getting my body adjusted to the weight training.

The swim and bike workouts are still there, but I won't really increase the mileage on them until after Leadville when I focus on the Double Ironman. I do intend to do several small triathlons down the Jersey Shore just for fun.

I'll be posting regular updates on day-to-day and week-to-week training as I progress through 2011. This framework is not set in stone and will change based on how fast or slow I progress.

The training starts December 13. I'm psyched and ready to go!

Base Week 2 - Tuesday - 3000 Meters Swimming

2010-11-02T09:02:00.004-04:00

AM Workout: 3000 meters swimming total

Workout Details:

Warmup: 800 meters

Primary Set: 1x1000 meters timed freestyle with 25m hard, submaximal swim every 100 meters, the rest of the swim at an aerobic pace that allows incomplete recovery.

Drills: Kick Sets - 8x100 meters kick with fins (2x100 butterfly kick, 2x100 back kick, 2x100 breast kick w/o fins, 2x100 free kick). Untimed.

Secondary Set: 1x200 hard IM, timed.

Cooldown: 200 meters

The primary set is unlike an ordinary 1000 meter swim set; it is a set designed to a) increase tolerance to anaerobic threshold type workouts over a long distance swim, b) promote incomplete recovery through not rest, but maintaining the easier pace over the other 75 meters. This incomplete recovery promotes faster recovery overall and discipline to maintain form when tired. It's a great change from just doing a 1000 meter swim because I am forced to be very actively focused and engaged during the set, as compared to an ordinary 1000 meter set, where the mind can wonder, lose focus, and therefore, lose form and speed during the set.

The overall 1000 meter time is 15:34, about 30 seconds faster than my normal predicted pace. This set is tough, but also shows results!

The drill kicks were with kickboard and fins (except breaststroke, where fins are inappropriate) and leads into the secondary set, a 200 meter Individual Medley. The IM was very strong, clocking in at 3:12.

Overall a great workout today!

Weekly totals so far: 3000 meters of swimming and 4 miles of running. Cycling will start later today.

Base Week 2 - Monday - 4 Mile Run

2010-11-02T08:57:00.002-04:00

PM Workout: 4 Mile Run

Time: 38:25 (9:36 min/nile pace)

Course - College Ave. Route (slightly hilly)

Weather: 50F, Clear, No Wind

With an extremely busy day today, I was able to squeeze this run in the evening. Runs in the PM are usually not easy for me, but this run was the exception, as I was extraordinarily loose during the run. Hopefully I can see more runs like it.

Weekly totals for the week: No swimming yet, no cycling yet, 4 miles of running.

Base Week 1 Sunday - 9 Mile Run

2010-11-02T08:50:00.002-04:00

AM Workout: 9 mile run at Duke Island Park (flat and fast)

Time: 1:25:30

Weather: 45F, Sunny, No Wind

This was a nice long workout today. I was meeting an athlete this morning at Duke Island Park and decided to start beforehand to get the needed 9 miles on to cap off a good first week. The park is quite beautiful in central New Jersey and 2 mile loops can easily be done there with very minimal traffic.

The final tally for the week is as follows: 6000 meters of swimming, 30 miles of cycling, and 30 miles of running. For next week, the swimming and cycling will be increased a bit while the run mileage stays the same.

Base Week 1 Saturday - 5 mile run on the Canal Towpath

2010-10-30T13:29:00.003-04:00

AM: 5 miles of running

Course: Delaware and Raritan Canal Towpath (RVRR Group Run, flat and fast))

Time: 44:42 (8:56 min/miles pace)

Weather: 38 degrees, no wind, sunny

The first real cool morning of the season arrived. With it, the annual scramble to put together my cold weather running wardrobe to place into my large bag. Drove to NJ to meet up with the Raritan Valley Road Runners for their weekly Saturday run from Johnson Park onto the Raritan and Delaware Canal Towpath.

With a faster group, I pushed the pace, albeit just a little bit. This is base week and I was not going to start going balls-out fast with the club, so I kept it slow enough to break just a little sweat. The result was an awesome run workout!

The first week of any season is the most energetic! Loads of energy from the off season and a full recovery from soreness and fatigue help contribute to that energy.

I will do another easy 4 mile run tonight.

Weekly mileage so far: 6000m of swimming, 30 miles of cycling, and 21 miles of running.

Base Week 1 Friday - 3000 meters of swimming

2010-10-29T14:00:00.004-04:00

AM: 3000 meters swimming total - All drills (no timed sets)

1) Warmup: 500 meters

2) Strength Sets: 6x150m paddles (50m left hand only, 50m right hand only, 50m both)

3) Symmetry, Hypoxic Sets: 4x200m freestyle with snorkels

4) "Putting It All Together" Set: 1x500m freestyle (untimed)

5) Cooldown: 300 meters

Paddles can be tough when swimming normally with both hands, but with only one hand pulling, it can be extraordinarily difficult. Add to that trying to keep my form through the entire drill as my shoulders were tiring. So when I get to that part of the set where I can use both arms, I felt extremely smooth in the water.

The snorkels are another tough set. Try breathing through a straw and you'll understand how it might feel in the water when taking breaths. I usually do 100 meter sets with snorkels, but I decided to give 200 meters a try. That distance can make people faint if this set was done wrong. The object here is to keep everything constant and smooth so that I don't waste my breath.

The result of the paddles and the snorkels, is a nice, heightened sense of my stroke and my movement through the water in the 500 meter set toward the end. It just feels so great feeling the water just slip by me with a perfectly smooth stroke.

The paddles, fins, and snorkels are the perfect "toys" to develop a perfect stroke. If your pool doesn't have them, definitely pick them up at an online swim shop because they are essential to your stroke development.

Weekly totals so far: 6000 meters of swimming, 30 miles of cycling, 16 miles of running.

Week 1 - Thursday - 20 mile Mountain Bike on Asphalt

2010-10-28T19:37:00.003-04:00

PM: 20 mile Mountian Bike on Asphalt

Course: 6 loops of Great Kills Park

Time: 1:17:44 (15.5 MPH)

Loop splits: 1) 14:01, 2) 13:37, 3) 13:19, 4) 13:41, 5) 13:15, 6) 9:45 (short loop)

Weather: 65F, Windy, P. Cloudy

With my road bike inoperable at this time, I have to do the next best thing and take my mountain bike out on the course, hence the noticeably slower speed. I will be on my mountain bike as well as on my Computrainer for the rest of the year while I shop around for a new road bike.

As for the workout, this was again at an easy pace, so that I can gain the miles needed for my base. I ended up the workout very energetic, and not tired, which is what is needed in base training.

Tomorrow I go back to the pool.

For the week: 3000 meters of swimming, 30 miles of cycling, and 16 miles of running.

Base Week 1 - Thursday - 5 Mile Run

2010-10-28T06:39:00.002-04:00

AM: 5 Mile Run, easy intensity

Course: South Avenue (mostly flat)

Time: 46:28 (9:18 min/mile pace)

Weather: 57F. VERY humid, no wind, cloudy

Although a bit sluggish today, I felt pretty good on the run. This time I started at 5:30AM, a bit later than usual. But the entire run was in darkness anyway as dawn doesn't usually show up until 7AM.

I'll be cycling at Great Kills Park later in the day.

So far so good this week. Weekly totals are as follows: 3000 meters of swimming, 10 miles of cycling, and 16 miles of running.

Base Week 1 - Wednesday - 6 Mile Run

2010-10-27T08:07:00.003-04:00

AM: 6 mile run, easy intensity.

Course: Richmond Ave/Staten Island Mall Course (slightly hilly).

Overall Time: 56:52 (9:29 min.mile pace).

Weather: Light rain, Very warm, light wind.

Started this run at 4:50 in the morning as the rain woke me up pretty early today. The run felt great! The rain was actually nice as the temperature was quite warm for this time of year.

The bike that I planned for today might be a quiestion mark as I need to repair the rear brakes on my mountain bike with parts that my bike shop doesn't have. If the bike doesn't go, I might either run again or swim at night, or take the rest of the day off.

For the week: 3000 meters of swimming, 10 miles of cycling, and 11 miles of running.

Base Week 1 - Tuesday - Swim 3000 meters

2010-10-27T07:57:00.002-04:00

AM: Swim - 3000 meters total.

1) 800m Warmup

2) Primary Set 1: 4x100 Indivudal Medleys (Fly, Back, Breast, Free) on 2:15, straight into (no rest),

3) Primary Set 2: 4x100 Reverse Individual Medleys (Free, Breast, Back, Fly) on 2:15.

4) Symmetry drill: 6x100 snorkels untimed

5) Secondary Set: 5x100 free with paddles (timed)

6) Warmdown: 300m

A nice short but intense set. Sometimes it's nice to break into the other strokes than just the freestyle, which contributes to the all-around nature of the discipline. The symmetry drills are with front-end snorkels specially made for swimming.

The tradition IMs averaged around 1:42 per 100 meter and the reverse was even faster, 1:39. The 500m swim with fins came in at 7:25. Some improvement is needed, but since this is base, volume goes first.

Week 1 - Monday - 5 mile run and 10 mile mountain bike (on road)

2010-10-25T20:22:00.002-04:00

AM: 5 mile run at 5AM in the morning along College Ave. (slightly hilly). Nice and easy at 48:42 (9:44 min/mile pace).

One of the beautiful things about base is that this time, albeit slow, is bound to improve a lot in the coming months without extra effort. That is exactly what base does. Almost all base workouts have got to be at a relaxed pace. If you do speed work here, you're bound to get injured, so don't do it.

PM: 10.5 Mountain Bike on road in Great Kills Park on 43 minutes. My road bike is unserviceable at this time but will be ready for the spring. Again, the pace is relaxed.

12 Weeks of Base Building for Ultramarathons

2010-10-25T19:42:00.002-04:00

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...