[Whitney Rhodes]

Whitney Rhodes on June 9, 2020 at 11:42 am · in reply to: Recovery “runs” #42589

Awesome! Thank you for the help.

[Whitney Rhodes]

Whitney Rhodes on June 8, 2020 at 10:37 am · in reply to: Recovery “runs” #42524

I have not! The plan hasn’t prescribed that yet, just an AeT test.

[Whitney Rhodes]

Whitney Rhodes on June 8, 2020 at 8:17 am · in reply to: Recovery “runs” #42518

AeT = 135

Per the plan:

Recovery = “Complete full run at 70-80% of Aerobic Threshold HR.” (94-108)
Aerobic base run = “Complete full run @ 80-100% of Aerobic Threshold HR.” (I try to stay at 90-100% for those, so 121 to 135.)

I imagine Z1 would be 80-90% (108-121).

[Whitney Rhodes]

Whitney Rhodes on June 7, 2020 at 6:05 pm · in reply to: Recovery “runs” #42499

Hi Scott! This is Luke Nelson’s intro to ultras training plan. I’m going for my first 50K in October.

I just did 11 miles of running/hiking on the trail I will race in the fall. I’m slow, but I’m making progress, and I’m feeling good about finishing the race based on where I’m at even today. (This last workout was 11 miles, 3,634 elevation gain in 3:11:07.)

My issue with the recovery workouts isn’t that they’re difficult or that I can’t do them. I’m more concerned about dedicating all that time to recovery when it might be better spent in Zone 1.

For context, my AeT is 135. I can run on flats (slowly), hike the inclines, and zoom zoom down the hills. My race trail is a rollercoaster in the mountains. Not a lot of flats, lots of uphill hiking and fast downhills.

Given that my AeT pace is so slow (and not super stressful for my body), could I jog in Zone 1 for my recovery workouts instead of walk or even hike at incline as long as I stay in that zone? No big deal if not, it’s just they take so much time to complete at that recovery HR, and it feels weird to prep for a mountain ultra by walking lots of flats.

[Whitney Rhodes]

Whitney Rhodes on June 3, 2019 at 12:18 pm · in reply to: How much is too much? #22866

Thanks, Steve. I was thinking of adding volume to one of the workouts every week to try to close the gap between the plan’s load and my current load. I wonder if that might be better than starting later on in the training program.

For example, week 1 calls for a 2-hour hike/run on hilly terrain (vert min of 1,000ft). I’m thinking of increasing that by 2 hours, making it a 4-hour hike/run. This is still below my current load (I usually spend my weekends on long hikes or backpacking trips).

To keep the gradual progression, I’m thinking of adding 2 hours to every week’s longer hike/run. That makes the long hikes at the very end of the program 6 hours instead of 4, a duration that I’ve done before but is challenging enough that I should still train for.

If that passes muster, I’m also considering moving both of the weekly hikes on hilly terrain to consecutive days to try to simulate the back-to-back hiking I’ll need to do on Mt. Meru/Kili. This will also give me an opportunity to go on backpacking trips this year without needing to drastically change the training plan.

So, in summary, I’m adding two hours to each weekly long hike and moving hikes to two consecutive days during the later weeks. Does that still keep to the principles of the plan as intended?

[Whitney Rhodes]

Whitney Rhodes on June 3, 2019 at 7:24 am · in reply to: How much is too much? #22841

Ah, I didn’t think about the impact recreational hikes might have on my progression, especially if I start backing off when the training plan load gets serious. That’s great insight. Thanks, Sam and Scott!

Scott, I think you got me confused with another forum poster with the two-hour fade (maybe this one https://uphillathlete.com/forums/topic/running-out-of-steam/). The tendency to go as hard and fast as possible is spot on for me, though, and I appreciate your mindset recommendations.

I think I might invest my free time less on “bonus” hikes and more in activities that won’t impact my training for now. It’s probably best to get fully through the plan once before I start making any significant changes.

[Whitney Rhodes]

Whitney Rhodes on June 2, 2019 at 4:12 pm · in reply to: How much is too much? #22835

Thanks, Scott! I think I’ll go by feel, especially in these early weeks when the training load is much less than what I’m used to. In looking down the line at mid- to late-base period, I think that will probably be the point where I’ll need to back off my “bonus” hikes. So I guess the best way to proceed is to prioritize the training workouts and add on some additional hiking if I still feel good.

I started out the year with the mindset to do as much as hard and as fast as possible. This is my first attempt at athletic training since high school (I’m 33 now), and I tend to want to progress much faster than is probably wise. Learning patience is something I’m still working on, and I appreciate your guidance!