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.
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?