Crash Training For Ultra

I have entered myself into an ultra marathon, Race To The King, a double marathon that takes place along the South Downs (in less than 5 weeks!). I am using this post as a training diary that I will update regularly culminating into, what I hope, will be a race medal. I have scheduled a very haphazard training plan that revolves around our new born and our 2 year old and any energy they grant me.

Food plays a major part in my training, so I will include what I am eating as the training progresses. Because I am not always able to physically train to a level that is appropriate and get enough quality sleep and rest, I try my best to eat well. 

 

Day 2 (21/6)

25km Run (25.36km, 3hr 9min, HR Zones 2 (1hr), 3 (2hr), 2297 kcal, Fat 41%, Running Index: elite)

If it appears that there is a one week gap in training entries, it is because there has been a one week gap in training, not ideal, but there you go... Today also marks the end of my training. While I do not feel prepared, I am very excited and have decided to end my training in order to catch up on some much needed rest. I am considering naps now as part of my training and preparation. If you can't run, sleep. While I won't accomplish any great achievements on Saturday, I do believe that I have arrived at a good place in my ability as a runner, well for a marathon anyway, and that I will finish in decent time. I am crossing my fingers in the hopes that I will make the last train back to London.

Day 22 (14/6)

20km Run (22.94km, 2 hr 45min, HR Zones 2 (2hr 17min), 3 (21min), 1817 kcal, Fat 45%, Running Index: elite)

Since I have replaced distance with time in my training runs, I have been improving my efficiency. Ideally I would have all of the time in the world to run and recover, but I don't, I have a running and recovery window that I need to exploit. In order to make the best of that time, I have realised that in order to achieve maximum results, I need to rely on running in a heart rate zone (2) and not worry about the distance covered. It is paying off.

Chocolate smoothie:

• 4 X med. bananas (frozen is best)
• 2 X pitted dates (I use medjool)
• 1/4 cup of steel cut oats
• 2 X tbs raw cacao powder
• Water to desired consistency

During:

• Dates
• Mix raw nuts

Post Run:

• 500ml fresh pressed orange juice and frozen cranberries, blended
• 1 mango
• 1 melon

Snack:

• Guacamole on rye

Dinner:

• 500ml Green juice
• Parsley hummous on rye
• Steamed broccoli
• Punnet strawberries

 

Day 21 (13/6)

18km Run (18.41km, 2hr 7 min, HR Zones 2 (1 hr 42 min), 3 (24min), 1427 kcal, Fat 43%, Running Index: elite)

Even better results today, I am pleased. I took it easy and went for time rather than distance and spent more time in zone 2 keeping a good pace. This also allowed me to burn more fat on the run. Vanity aside, burning fat for fuel on a run is great for longer distances. Our bodies have a enough to take us a long way, whereas carbs are depleted rather quickly. Replacing calories on a run is impossible, so reserves are great to have on hand. 

Chocolate smoothie:

• 4 X med. bananas (frozen is best)
• 2 X pitted dates (I use medjool)
• 1/4 cup of steel cut oats
• 2 X tbs raw cacao powder
• Water to desired consistency

During:

• Dates
• Mix raw nuts

Post Run:

• 1 small pineapple
• 500ml Green juice
• 2 mangos

Snack:

• 4 X apples

Dinner:

• 500ml Green Juice
• Tempeh sandwich with raw kimchi and veganaise 
• Punnet blueberries

 

Day 19 (11/6)

15km Run (16.89km, 1hr 50min, HR Zones 2 (1 hr 10min), 3 (39 min), 1268 kcal, Fat 40%, Running Index: elite)

Today concludes this weeks running. It was a good run, I took my time and ran at a slower pace in zone 2 and went for time rather than distance. I was a little surprised by the results placing me in the elite running index. I generally hit this index when I run at a slightly faster pace, there is a sweet spot for me that I seem to have evolved from. This is great news, it means that I am running faster at a lower heart rate. This is exactly what I have wanted to achieve and what I will rely on for Race To The King. I am planning to remain in a low heart rate zone for the duration of the run, even if it means going quite slow and involves a lot of walking (which I invariably do in ultras) and trust that this method will see me finish in a much better time than in the past.

Chocolate smoothie:

• 4 X med. bananas (frozen is best)
• 2 X pitted dates (I use medjool)
• 1/4 cup of steel cut oats
• 2 X tbs raw cacao powder
• Water to desired consistency

During:

• Dates
• Mix raw nuts

Post Run:

• 2 apples
• More nuts
• Guacamole on rye

Lunch:

• Left over M'jaddara

Dinner:

• Homemade sprouted wholewheat pizza with spinach and Cream Cheese
• Punnet blueberries

 

Day 17 (9/5)

20km Run (20.1km, 2hr 19min, HR Zone 2, 1523 kcal, Fat 45%, Running index: elite)

Today I had the great advantage of having enough time to cover the distance I was hoping for while maintaining a particular heart rate. Running in Heart Rate Zone 2 allows me to go for a long distance without the onset of too much fatigue. This is paramount for recovery as there is less stress placed on the body.

Breakfast:

• Mango
• Punnet blueberries
• A lot of coffee

Pre run:

• Sandwich and cold pressed juice from Pret

Post run:

• 1l Green smoothie: spinach, kale, turmeric, pineapple, lemon, brazil nut

Snack:

• Fruit
• Nuts

Dinner:

• Wholewheat penne in tomato sauce and nutritional yeast

Day 15 (7/6)

37km Run (30.40km, 4hr 31min, HR Zone 3, 3583 kcal, Fat 35%, Running index: very good)

I have finally completed a long run. It was not easy and a lot of that had to do with hydration. I was not expecting the heat despite checking the weather forecast regularly. Hydration affects energy, morale and in my geek case, heart rate. When out for a long run I find my self caught up in a battle of wanting to complete a longer distance while also conscious of the time I have to do so in the heart rate zones that I am looking to train in. Next long run/s I will be sure to take two water bottles. Otherwise it was ok. I was well rested as I took yesterday completely off (no upper body work and stayed very close to home) and had a relatively good nights sleep.

Morning:

Chocolate smoothie:

• 4 X med. bananas (frozen is best)
• 2 X pitted dates (I use medjool)
• 1/4 cup of steel cut oats
• 2 X tbs raw cacao powder
• Water to desired consistency

During:

• Dates
• Mix raw nuts

Recovery:

• Green Juice: Lettuce, cucumber, lemon, ginger, kiwi, pear
• 1/2 pine apple
• 1/2 melon

Lunch:

• Left over Pasta e Fagioli

Dinner:

• Mjuddara
• Tomato and parsley salad

Day 13 (5/6)

20km Run (20.27km, 1hr 58min, HR Zone 3, 1642 kcal, Fat 30%, Running index: elite)

I feel like I am back to my running self today. There seems to be a rhythm in the household (I use the term rhythm very loosely) which is most likely working to my benefit. I have been meditating regularly for the past week which I believe has been making me a little less of a stress case which is better for family life and for training. The most important factor in my life at the moment is sleep, and I am catching up. I had a great run this morning, exactly what I had hoped it would be and it was. Today's run completed a week of running culminating in 74.5km. I hope to up the distance (or at least maintain it) but with longer runs over the next week and a half.

Food Fact: Chlorella, a green algae, is a very strong anti-inflammatory and can boost immunity, both of which are very important for a regular guy doing a lot of exercise. We take ours in capsules at the end of the day.

Breakfast:

• 500ml Green smoothie: spinach, kale, turmeric, pineapple, lemon, brazil nut
• Peanut butter and jam with sliced banana on rye

During run:

• 1l water

Recovery:

• 500ml Green smoothie (same as morning)
• Large cantaloupe

Lunch:

• Avocado on rye
• Steamed broccoli and cauliflower

Snack:

• Fruit

Dinner:

• Kale salad and roast potatoes
• 3 mangos

Day 12 (4/6)

10km Run (10.10km, 1hr 14 min, HR Zone 2+3 (pretty much 50%/50%), 875 kcal, Fat 36%, Running index: elite)

I am still feeling a little rough, but much better now that I have had two nights of uninterrupted sleep (thanks again to Mrs Green). Today I went for a short, slow and steady run. It felt good and I am still a little ill, but probably not any worse off than if I hadn't gone for a run. The weather is warming up and it was quiet out this morning which make for a very pleasant run.

Food Fact: Romain/cos lettuce is a powerhouse of nutrients. One that is great for a post run is calcium and these leaves pack a punch. Calcium is an electrolyte than is lost in sweat, so important to replenish after exercise.

Morning:

Chocolate smoothie:

• 4 X med. bananas (frozen is best)
• 2 X pitted dates (I use medjool)
• 1/4 cup of steel cut oats
• 2 X tbs raw cacao powder
• Water to desired consistency

Recovery:

• Green Juice: Lettuce, cucumber, lemon, ginger, kiwi, pear
• Avocado, as is 

Lunch:

• Brown rice noodle bowl with raw veg (broccoli, broccoli sprouts, red pepper, courgette, coriander, carrot) in a peanut butter dressing (see Stirred Not Fried)
• Pineapple 
• Bar of raw chocolate

Snacks:

• Fruit

Dinner:

• Pasta Fagioi

Day 10 (2/6)

26km Run (25.97km, 3hr 5min, HR Zone 3 +4 (pretty much 50%/50%), 2672 kcal, Fat 31%, Running index: very good)

It didn't rain today, but it was cold and windy out. I had a rough night's sleep and woke up very tired, this was reflected in the run, and as I write this now, just after dinner, I am exhausted and sore, I may be catching a cold. I have up'd my fruit consumption for the day and had a large green juice with the hopes of recovering over the next day or two. Mrs Green is taking both boys to bed so that I can have an uninterrupted night's sleep (she is very supportive, I am lucky and appreciative). 

Food Fact: The silica found in cucumbers is great for bones, skin hair and nails.

Morning:

Chocolate smoothie:

• 4 X med. bananas (frozen is best)
• 2 X pitted dates (I use medjool)
• 1/4 cup of steel cut oats
• 2 X tbs raw cacao powder
• Water to desired consistency

On the run:

• Dates and mixed raw nuts

Recover:

• Green juice, 500ml. Lettuce, cucumber, lemon, kiwi, pear
• 1 cantaloup
• 2 mangos

Lunch:

• Hummous on rye with steamed broccoli on the side

Snack:

• Fruit

Dinner:

• Steamed potatoes and asparagus in a lemon, mustard and olive oil dressing

Day 8 (31/5)

18km Run (18.11km, 2hr. HR Zone 3, 1517 kcal, Fat 33%, Running index: elite)

The past few days have been fairly uneventful. I was not able to schedule in any runs, but continued to do upper body workouts. I was hoping to go for a long run yesterday and a shorter one today, but yesterday was a holiday, so Little Boy Green was home. 

Today was absolutely horrendous outside, I was hoping to go for a longer run, but the weather won and I was home after two hours, soaked through to my underwear. At least I went.

Food Fact: Pineapple is awesome as far as nutrients, but also contains bromelain a special enzyme that can reduce muscle soreness by digesting protein. Why the hell would I want to loose some protein, you ask? Because too much is not good. Proteins are amino acids, and too much of an acidic environment is nicht gut.

Morning:

• Green smoothie: kale, pineapple, turmeric, lemon and hemp seeds
• Peanut butter and a sliced banana on rye bread

On the run:

• Dates and raw nuts

Recovery:

• Pot of green tea
• 2 mangos

Lunch:

• Big ass salad

Snack:

• Fruit

Dinner:

• Sushi Bowl

 

Day 3 (26/5)

20 km Run (20.30km, 2hr 8min. HR Zones 3+4, 1788 kcal, Fat 30%, Running index: elite)

I managed to fit in a run today while Little Boy Green was at his afternoon Montessori session. This also meant that I had to run at a time when I would normally be having lunch. I managed to have a smoothie before the run and a few dates and nuts during the run, but I did feel tired (possibly a culmination of many factors) and didn't get into it until after about 15 km, which kinda sucked. Better to have run and felt off than to not have run at all. I do feel good now and I will sleep well, children permitting.

Food Fact: turmeric is antinflamatory and is 'very hot right now' especially in the telomere camp (helps to reduce ageing)

Morning:

• Green smoothie: kale, pineapple, turmeric, lemon and hemp seeds
• Slice german style rye bread with raw almond butter and Raspberry Chia Jam
• 1 apple

Pre-run:

• 4 X med. bananas (frozen is best)
• 2 X pitted dates (I use medjool)
• 1/4 cup of steel cut oats
• 2 X tbs raw cacao powder
• Water to desired consistency

Post run:

• 500ml of morning green smoothie
• 4 med bananas
• 2 apples
• 2 pears

Snack:

• 2 mangos
• handful raw mixed nuts

Dinner:

• Raw vegetable miso soup with sesame seeds and grilled tempeh
• Punnet of blueberries

Just before hitting the hay:

• 3000mg combined chlorella and spirulina capsules
• 400mg omega 3 DHA

Day 2: (25/5)

Food fact: the selenium in brazil nuts is great as a sleep aid and when added to a smoothie helps to absorb fat soluble vitamins and minerals in the fruits and greens.

For more on selenium (and other food matters), check out:

http://nutritionfacts.org/2016/03/24/four-brazil-nuts-once-a-month/

No running today, but have given a little attention to my upper body:

• 100 pushups (split into 2 sets)
• 36 pull ups (split into 3 sets)

Breakfast:

• 1l Green smoothie: Chard, pineapple, lemon, kale, brazil nut, water
• 2 med bananas
• 2 apples
• handful of raw mixed nuts

Lunch:

• 2 X avocado on rye

Snack:

• 2 X mango

Dinner:

• Leftover Lentil and Sweet Potato Loaf with a very large side salad

Just before hitting the hay:

• 3000mg combined chlorella and spirulina capsules
• 400mg omega 3 DHA

Day 1 (24/5)

Last night Infant Green and I spent our first night alone together. Mrs Green provided me with all of the necessary information and supplies, best wishes and kiss for luck. I in turn wished her all the best for her night ahead with Little Boy Green.

The night was fairly uneventful other than the regular waking up for feeds, cuddles and diaper changing. It was a nice night, I enjoyed spending the time with him and the knowledge that I was abel to make it without breaking down. I did however have the looming thought of the ultra that I have signed up for and have not begun to train for, which may have kept me up a little longer than Infant Green.

Mrs Green was gracious enough to take the boys and allow me extra snooze time in the morning. I had slept in a little longer than I had hoped so I had to get Little Boy Green out of the house and drop him off at nursery as quickly as possible leaving me little time to have breakfast before today’s run. I made and gulped a quick chocolate and banana smoothie, packed some nuts, dates and figs, a bottle of water and out we went.

Today’s run was a lot longer than my usual runs, but not a distance that was not achievable. I regularly run between 20-25 km 2-3 times a week when not in training.

30 km Steady State Run (30.48km, 3hr 43min, HR Zone 3, 2894 kcal, Fat 41%, Running index: very good) Weight 65kg.

Breakfast Smoothie:

• 4 X med. bananas (frozen is best)
• 2 X pitted dates (I use medjool)
• 1/4 cup of steel cut oats
• 2 X tbs raw cacao powder
• Water to desired consistency

On the run:

• 4 X dates
• 4 X dried figs
• Handful of raw nuts. Pistachios, almonds and cashews.
• 1l water

Recovery:

• 500ml Juice: beetroot, carrot, lemon, ginger
• 1 X cantaloupe
• 2 X mango
• 2 X brazil nut

Late afternoon snack:

1 X avocado on rye:

• 2 slices of (German style) rye bread
• 1 large mashed avocado
• (Mash avocado with a sprinkling of salt, juice of 1 lime and some fresh coriander)

.Dinner: (early 6pm)

• Huge portion of Sweet Potato and Lentil Loaf
• Side of tomato, red pepper and parsley salad tossed with apple cider vinegar and a drizzle of olive oil.

Just before hitting the hay:

• 3000mg combined chlorella and spirulina capsules
• 400mg omega 3 DHA
• 1000mcg B12