Tagged 100k

Running100kAWeek

Running 100k A Week

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In order to optimally prepare for my 6h race that’s coming up I felt I had to step up my game and run more distance per week.
Feeling comfortable with 100k a week was the goal to achieve, but never before having run 100k in one week, this was somewhat challenging.

For me it was a somewhat magical line, that’s why I want to share my experiences with you all.

Make sure you do it in enough runs

Don’t go out as a madman and keep on running until you practically collapse so you only have to do three runs for making it to 100k.
There are seven days in a week and with the rule of thumb of ‘the long run = 1/3 of your total week’ you can even have a rest day (or two) if you plan properly.
I commuted by run to work and easily could go for a 20k a day without really tapping into my family time.

Rest afterwards

Afterwards being the week after.
Especially after breaking the barrier a first time you’ll feel tired. No problem, take a calm week and go back to your comfortable week distance.

Don’t overdo your long run

Sort of covered this in the first point, but don’t go out and suddenly do a long run that’s double as long as your normal long run. Your system, joints, muscles just won’t take it…

Skip the interval/high intensity for a while

70% of my runs were in my lowest heart rate zone (~60% max heart rate), the rest was one zone higher (~70% max HR).
I steered clear of intervals and high intensity for a while, because tomorrow and the day after and the day after … I needed to go running again 🙂

Listen to your body, as always!

I cannot repeat this enough in all of my “advice” posts.
Listen to your body! Always!
Pain is bad, not just an annoyance.
It’s normal to feel stiff or sore, but pain (stabbing, constant, …) pain is a clear signal that you’re not ready yet.Trim down for a while and try again.

It’s more than running alone.

Once you’re at the point of 100k a week you should know that your body benefits from more than running alone.
Clean, healthy eating and a decent amount of sleep (~+1h per week for every 10km) is paramount if you run distances and as frequent as this.

Make it your new comfort zone

This was my goal, feel comfortable running this much so it doesn’t feel like “having to”
At some point I ran 300k in three weeks and yes my body needed rest after that, but every day I went for “just another run”, which felt nice.

 

Did you break 100k a week? Was it as much planning for you as it was for me?
Or do you have another ‘mental barrier’ that you want to break in one week someday?

100kSmall

100k In One Week!

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The commuting on foot has started last week and because of all the good weather and the “hey-it’s-new” spirit I added some extra mileage and everyday and just like that something happened that I have been dreaming of for a while now: the 100km in one week came in sight.

After Friday I was already at ~65k and I knew that Saturday I was running at least 25k at the HMS Vindictive Memorial Run. This meant coming short 10k in total.

Option 1 was adding an extra 10k to the Memorial Run.
Option 2 was running on Sunday.

As I started feeling that my body needed some rest, option 2 was soon out of the window, which meant I laced up an hour early for my race and headed out. The start was in my hometown, so I could run to the start point to get my bib.
Unfortunately, there was a queue at the bib-stand, which meant I still needed 2k after the 25k from the race.
Luckily there was an opportunity at the end to add an extra loop to my run, which I did and just like that I got to 100k in one week!

100kWeekStrava
Strava proof of my 100k week 🙂

So Happy 🙂

I felt more tired this week, so it’s clear my body needs adapting to higher mileage weeks, but I really would like to run some more weeks like this before I tackle another ultra…

How much do you run a week?
Do you have a “dream” distance you’d like to get to?