50 Miler Training: Increase Volume or add ME Workouts?
- This topic has 4 replies, 3 voices, and was last updated 1 year, 11 months ago by
.
-
Posts
-
Hello, I am in my 2nd year of full training in the style of Zone 1/2 outlined in the books and have seen great increases in my overall aerobic capacity and speed while hiking, climbing, and ski touring.
My question comes in regard to implementing ME (muscular endurance) workouts on a stair-master into my Ultra training program. I currently live in Michigan and am unfortunately a little vertically challenged when it comes to where I live. I currently have the Bryce Ultra 50 mile race I am training for in May of 2023 and am wondering what would be the best way to implement ME style workouts into my program, or since I am only 2 years in, would it be best to simply increase overall running volume of Zone 1/2 work?
I think my overall question would be, would I see benefit from adding ME workouts or would it be better to simply increase overall running volume per week, with deloads, to better prepare for the Bryce 50 Miler? And if ME workouts would be good to add to handle some of the vertical/downhill sections of the course, how would I quantify these workouts with my overall running volume in mind? Right now I run 4 times a week, 3 runs and 1 long run, as well as 2 “Alpine Workouts” I call them which include the core routine and a strength circuit for ice climbing and leg strength.
I am just worried that adding these ME workouts into my normal training I have gotten use too will affect my ability to complete overall running volume for the week, so I was just wondering if anyone had any thoughts on how they implement ME workouts!
A couple of thoughts on this one. My advice for this particular event would be to gradually increase your easy volume over adding in an extra ME workout. It appears that you have some strength training already programmed into your training, and the Bryce 50 isn’t going to have a ton of vertical (I’ve run the 100 mile edition). There is a fairly substantial long and relatively flat section here, and I think in terms of specificity, more Z1/2 would be the best bang for your buck, as it is for almost all ultra events. If you can get in 3 or 4 downhill training sessions in the final 6 weeks, that should get your quads ready for the downhills. You don’t need a lot of this downhill stimulus however, and remember it does risk injury, so don’t go crazy – try to mimic your race pace and overall grade if possible. Good luck! Let us know how it goes!
Daniel:
The stair machine ME workouts work best with mountaineers. The tempo is too slow for runners. And you need the impact training that comes from the jumping exercises and the eccentric contractions in the gym ME progression I have laid out in the article by the same name on this site. I would suggest implementing that protocol. I think you will be very surprised by the fatigue resistance this build in your legs. I have used this to very good effect with hundreds of runners including the 3rd place finisher at UTMB this year.
Scott
Hello Dr. Reed, thank you for the feedback and recommendations! I will look into and try to implement that downhill training as I get closer, I’m getting excited for it already!
Hello Scott or Mr. Johnston, don’t know how formal I should be haha. Thank you for the response! I will read the article and try and implement that impact training into my workouts, it makes a lot of sense having it more closely resemble what I will see out on the course vs just the stairmaster. Thank you for the recommendation! Also, great podcast with Tom Evans on that 3rd place finish at UTMB, loved hearing it and can’t wait to hear more! Just a question, did you get the “Evokecast” name idea from the “Enormocsat” haha, thank you for all the great content and teaching!
- You must be logged in to reply to this topic.
