I am asking your feedback about my approach for the next ultra running season.
As previously described on another topic on this board, I come from a horrible 2019 in terms of racing.
My best ultra racing season (2018) was the most succesful one but the most destructive as well: compeltely overtrained, injured (ITBS), unhealty (anemia problems and other blood levels issues) and
oviously with ADS.
During the first 3/4 of 2019 I kept on trying to get back on track in terms of training without succeeding.
The injury was still there, whenever I increased the weekly volume I re-started to feel sluggish (blood levels down again), etc.
Simply put: my body was still trying to recover.
Few month ago I finally decided to take a real break.
Vacations done, rested and also start being monitored by my doctor in order to fix all the blood related issues.
In terms of training I want to start from scratch.
Let’s say my A and B races will be from spring to summer 2020.
Peak events: 70-80km 4000-4500m D+.
My plan now is to gradually start building a strong Aerobic Base: one thing that I never done in 3 years of racing.
I started 10 weeks ago, building up my fitness with almost Z1 only runs, gradually increasing Elevation gain along with Distance.
Always with the same pattern: 3 weeks increasing and 1 week -50% to recover.
Given the fact that we are only in October and I’ve got lots of months ahead, my idea is to emphasize this building phase.
I think I’m doing pretty well in terms of general fatigue and recovery.
Now my main doubt: what about detraining? Is this a real risk?
For sure I’m aware of all the benefits of going slow, but am I wasting time leaving out all the training above AnT?
Please note that I haven’t been tested, so when I talk about Zones I refer to RPE and HR values that I know from my previous years: basically I never push and run easy most of the time.
Also, the plan is to but a Lactate meter in order to consistently monitor my progress and avoiding to use the same values from the Lab during the whole season.
Again: the idea now is to gradually building up volume until I can handle it without flling again in the fatigue > injury trap.
Also, being so conservative in terms of intensity prevents to trigger ITBS issues: I noticed a few times that if I try to put some hard strides I somehow start to feel a tiny tension down there that needs to be foam rolled out in the eveining.
Sorry for the lenghty post.
Your book and this board are GEMS and I would like to have your precious feedback to help me with this fantastic training journey.