Relentless Forward Progress_ A Guide to Running Ultramarathons - Bryon Powell [17]
High-intensity or high-volume cross-training days are not full rest days. On the other hand, a light cross-training session of an hour or less is active recovery. Active recovery consists of an alternative sport, such as a swim, a mountain bike ride, or even an easy walk in the evening. Keep in mind that the main purpose of active recovery is to recover and not to get in additional training. Active recovery is especially useful in the day or days following an intense or difficult long run.
The greatest single exception to a regular on–off pattern is one of convenience. For many, weekday running is constrained by time. We are constantly barraged by obligations. We’re faced with work, family, school, errands, and countless other demands. The timing of many of these demands is out of our control, and we are left to squeeze in our runs whenever we can. These scheduled demands are often greatest during the week, which leaves the weekend relatively open for running. It’s hard not to want to take advantage of weekend’s flexibility, so the training plans in this book embrace it.
In fact, the weekend’s openness is likely a key reason for the popularity of B2B weekend long runs week in and week out. It’s a matter of convenience. There is, however, a happy middle ground between constant B2Bs and “wasting” one weekend day. On whichever day isn’t your long run, head out for an easy-effort run of approximately the same length or marginally longer than your “on” weekday runs. For example, if you typically run 8 to 10 miles on Tuesday and Thursday, follow a Saturday long run with an easy 8 to 12 miles on Sunday, with Monday being an easy day.
Even if you faithfully alternate between hard and easy days, your body will need more significant breaks as you gradually build your training volume and intensity. When you step up your weekly training volume, hold it at a given level for two to three weeks before easing off the volume by 15 to 20 percent for a week. After this rest week, take another step up in your weekly training volume during the next training period.
Because this book errs on the side of caution in favor of maintaining consistent, injury-free progress, the included training schedules are based on no more than three up weeks followed by one recovery week. As training volume and intensity increase, recovery weeks are scheduled every third week or even more frequently. Should your running or life schedule dictate the occasional three-week up period later in the training plan, don’t worry about it so long as you feel recovered as you begin the next up period.
Making relentless forward progress as an ultrarunner (or an ultra-hopeful in training) involves regularly easing off the accelerator. That holds true even after a training season, and not just for new ultra-runners. Many of the sport’s elite take a significant break from running after their competitive season is complete. For example, seven-time Western States 100 winner Scott Jurek has taken four to six weeks completely off from running at the end of a number of his racing seasons. Similarly, Kilian Jornet, a two-time winner of the 103-mile Ultra-Trail du Mont-Blanc, rarely runs between November and April. However, he remains quite active. You see, he’s a world champion ski mountaineer. His change of sports reduces the cumulative pounding on his joints even as he maintains his fitness on the snow. You, too, should consider scheduling official post-focus ultra breaks in which you either don’t run at all, or significantly reduce your mileage and run only for fun. In doing so, you will recharge your body and your mind.
Tips for Recovery
Adequate recovery on a day-to-day basis can be the difference between an all-right training season and one that you’ll look back upon fondly for years to come. Here are some tips to help you recover quicker.
Keep yourself hydrated during and after your runs. Drink a glass or two of fluids in the half hour after your workout. Keep hydrating until your urine is light yellow or clear.
Refuel as soon as possible after