Yesterday's long run signaled the start of the taper period leading into my next race. A hilly off-road 45km ultramarathon. Usually not my happiest time as it usually brings around a lot of self-doubt and worries that I haven't done enough or perhaps I have done too much or.... well you get the idea!
My plan is to follow what worked for before the Cities Marathon in July last year but with a few tweaks here and there with my training. I'm going into this event a little under-trained compared to last time so I'm going to try and hold a little more volume in the first week before a big reduction in race week volume trying to freshen up.
sun - 36k in 2:40 (1:20 out/1:20 back) - already run
mon - 1h easy + 6 x short fast hills
tue - 20' warmup + 3-4 x 3k MP-LT + 1 x 2k fast (am) // 1h easy (pm)
wed - 45' easy (am) // 16k w/ 8k @ MP (noon)
thu - 90' easy (am)
fri - 13k w/ 10k MP
sat - 1h easy + 12k MP or 5 x 2k LT
sun - 90' easy
mon - 45' easy (am) // 1h w/ 4 x 1200m @ LT + 6 x 100m hill sprints (noon)
tue - 8k w/ 5k MP
wed - 6k w/ 3k MP
thu - REST
fri - 20-30' easy w/ last 2.5' fast/ 30" flat out (before carb load)
sat - RACE
- 9 days carb depletion
- 2 days start adding carbohydrates while reducing protein and fats
- 1 day carb load (10-12g carbohydrates per kg of bodyweight)
During the carb depletion phase I'll eliminate all carbohydrates except for a small amount in the post-exercise window following longer and hard workouts to allow for some glycogen replacement to provide for some recovery between sessions.
Pretty much the same taper program as last time which I felt worked and I hope will give me a similar result in two weeks time.
I'll try and post a daily account of my training, diet and thoughts leading up to race day as I did in the past.
After discovering that my wife's bike had been stolen from the bus stop where I had chained it up for my ride home last night meant that...
This is what I'm currently reading and after listening to podcast interviews with Jeff Volek, Stephen Phinney, Peter Attia and Tim N...
ok here is the recipe for the goat curry that i substituted with venison... North African Goat Curry (recipe from Sporting Shooter, dec 20...