Nat Couture: Training for Eastern States and Gaspesia100

July 19, 2016

I have my sights on the main events for the year, a pair of 100 mile races 2 weeks apart. My marathons this spring went superbly well and I've got a great base of training to build from as I plan to transition from fast pace road running to slow slogs on rugged mountainous trails. I always run some trails throughout the year, but the last 4 weeks have been 80% or more on trail, or on a treadmill set to 15% incline. I don't have access to big hills here in Fredericton, so I do what I can with what I have. Last night myself and group of runners did some hill repeats at the local ski hill, so I expect more of that in my near future. I'll also run in fundy park and likely make a quick trip to Katahdin to really get some rugged climbing in before the race. Here's a high level overview of my training agenda:
Training block plan overview
week 1(June) - 140k (overview: run ~20k per day, 1 speed/hill workout, 1 or 2 longer days ~30k+, rest is mostly easy offroad running)
week 2(June) - 145k  (overview: run ~20k per day, 1 speed/hill workout, 1 or 2 longer days ~30k+, rest is mostly easy offroad running)
week 3(July) - 150k  (overview: run ~20k per day, 1 speed/hill workout, 1 or 2 longer days ~30k+, rest is mostly easy offroad running)
week 4(July) - 155k  (overview: run ~20k per day, 1 speed/hill workout, 1 longer days ~50k+, rest is mostly easy offroad running)
week 5(July)  - 160k  (overview: run ~20k per day, 1 speed/hill workout, 1 longer days ~50k+, rest is mostly easy offroad running)
week 6(July)  - 170k  (overview: run ~20k per day, 1 speed/hill workout, 1 longer days ~50k+, rest is mostly easy offroad running)
week 7(August) - taper
week 8(August) - Taper + Race
Nothing mind blowing here. I have a weekly mileage target, and generally try to get as much vertical in as possible each week, but I'm not overly obsessed about doing specific workouts when I prepare for ultras. I try to have easy days and long days, but that's really the only distinction I make. If I'm bagged I run an easy day, and if I feel good I run as much as I can schedule in that day. I generally try to reach a point where I do 2 weeks of training where I cover the race distance and vertical. So, for this block I'll try to have a couple of 100 mile weeks where I get about 6000m of climbing during the week. I don't worry as much about running a really long outing as long as I get the weekly mileage in that ballpark. Over the years I've found that to be sufficient. 
 
During this time I'm also doing strength work a few times a week, and some minor stretching. This means squats, deadlifts and some specific glute and core work. Nothing crazy but enough to make a difference. 
-Nat