[Rob L]

Rob L on November 23, 2021 at 8:59 am · in reply to: My experience with the BIg Vert plan #59674

Just to follow up, my second cycle of the Big Vert plan and the race I used it for at the end of October went great. I did just about all the workouts on the plan and on race day felt strong throughout what is the longest and toughest event I’ve done.

Here is a figures comparison of the two run throughs: https://www.blog.roblunn.com/2021/11/big-vert-comparsion-first-vs-second.html

Scott (Semple), I religiously took Mondays off following your advice and didn’t have any problems getting started on the Tuesday. I felt pretty good throughout the training plan, too.

As to the question of declining flat speed. I’m not sure about it now as I realised after writing the above post that some of my aerobic tests might have been flawed. However, it stands to reason that you’re not going to get better at something you don’t practice much. You probably will lose or at least not improve flat speed or economy when running mainly on the hills and hiking. But, as Scott Johnston hints at above, flat speed is not the point of this plan.

Either way, I found the plan great for getting used to training with lots of elevation gain. It opened my eyes up to a different type of training.

Going forward, in training for similar types of ultras, I’m going to use the Big Vert plan with a bit more variety in terrain and some other elements. Mainly because it was such a good plan that I want to make it one I can use more or less continually while still being able to develop all areas of my running.

So thanks for the plan and the advice given here!

[Rob L]

Rob L on May 21, 2021 at 9:28 am · in reply to: My experience with the BIg Vert plan #54200

Scott, I definitely do favour consistency over getting in the hard workouts. I think it helps me not get injured. But I also just really like getting out the door every day!

However, it had to be the change in training (from mainly flat to mainly hilly) that caused the slowing rather than the lack of intensity as I never ran with much intensity prior to starting the plan.

If left to my own devices (i.e. not following a plan and just running), I barely get out of zone 1, except perhaps on the long run.

I will rethink the rest day, though. Perhaps doing something like you suggest, pushing everything a day back in the week.

Thanks!

[Rob L]

Rob L on May 18, 2021 at 9:46 am · in reply to: My experience with the BIg Vert plan #54108

Thanks, Mark! I appreciate the comments.

It’s true that the missed out sprint workouts might have helped with flat running economy. I think I’ll get most of them in (and the Z3 workouts I didn’t do) this time around as I’m now much stronger and ready for this type of training. So I’ll see if they help.

Either way, I’m going to add in two Z2 or one Z2 and one Z3 flat runs at least once every four weeks. I think just doing a bit will help.

I don’t think it was missing the rest days that made the plan hard to handle (I actually find a very easy run on Mondays helps more than hinders; I’m better on Tuesdays if I do it).

The not being able to handle the training had more to do with the elevation gain. I wasn’t used to it and so got niggles, mainly in my lower legs and feet. I’m more adapted now and am looking forward to getting more out of the plan this time through.

Thanks again!

[Rob L]

Rob L on December 30, 2020 at 5:27 am · in reply to: Advice on extending Mike Foote’s Big Vert plan via the optional ME workouts #48677

Josh, I understood it to mean keeping the first plan to 20 weeks and replacing (and doing less of) the Z3 workouts. In my case, that would let me keep the second cycle to 20 weeks. I might be different if you’ve got more time.

I hadn’t thought about week 13, although I might not do the mid-week long runs on my first run through anyway. So I could replace them with ME workouts. It probably depends on if you’re doing an event at the end of the plan.

[Rob L]

Rob L on December 28, 2020 at 1:23 am · in reply to: Advice on extending Mike Foote’s Big Vert plan via the optional ME workouts #48602

Thanks, Scott! I will extend it like that then and see how it goes the first time through.

[Rob L]

Rob L on December 3, 2020 at 10:53 am · in reply to: AeT guesstimate from these tests? #47772

Yes, Reed, min/km. I wasn’t thinking about where I was posting this 🙂

I do plan to train mainly in Z1, and 135 was the limit I had in mind for now unless someone says 150 may be way off.

I’ve actually been training in Z1 by accident for a few years now just trying to avoid and get over injuries and niggles.

The new thing for me on the UA plan I’ve just started will be the much higher amount of climbing than I’m used to. I’ve always done more running on the flat, even when training for mountain events.

I’m interested to see what effect it will have on my trail running.

Thanks!

[Rob L]

Rob L on November 20, 2020 at 4:10 am · in reply to: MAF vs Nose Breathing #47105

Yes, your MAF number could be way off. It’s a lottery.

[Rob L]

Rob L on November 20, 2020 at 4:06 am · in reply to: Chest strap HRM recommendation #47104

I found the cheapest thing I could find on Amazon works perfectly and is much more comfortable (less stiff) than the Garmin dual strap I had.

[Rob L]

Rob L on November 19, 2020 at 4:43 am · in reply to: Jumping Rope? #47066

I’ve heard it’s good for strengthening your tendons and feet for running. Apparently you only need to do a few minutes each session for this effect a couple of times a week.

If you’ve got efficient technique, heart rate will probably be similar to running.

But be careful if you are going to use it for aerobic conditioning. I hurt my knee in March trying to use it this way while in lockdown. Build up very gradually.