[dpzook]

Hi! I’ve been working through the first ultra plan and finished the first 4 week block. The plan has me racing in February, but I’m now looking at a race a few months later.

Q: If I am ‘aerobically deficient’, should I spend my extra time continuing to repeat the first block of general strength and ramping up volume prior to jumping back into the plan? I read that the runner gym ME’s are rolled into the base period early on, but I’m not sure I’d be best served by holding off until my base improves.

For context:

AeT=122 bpm (lactate test)

AnT=160 bpm (30 min hill test)

max HR =180 bpm

Spent 10 years bodybuilding, and last two years informally mountaineering with no real training plan. I haven’t noticed a significant improvement in AeT yet, but haven’t retested yet to be sure.

Side question:

I am a horrible swimmer, but have tried incorporating kickboarding into recovery days. I notice that it takes me a considerable amount of effort to do a lap, and my hip flexors are exhausted by the end. (Not built to swim!)

Is it still considered a recovery workout if my heart rate is climbing and I’m getting localized muscular fatigue?

Thanks for everything you guys do!

Dan

[Seth Keena]

Hi, Thanks for writing in.

Yes, I suggest you repeat the 4week in terms of workout type and frequency, but adjust the duration of each.  Generally speaking, re-start with your highest duration values and increase the individual workout duration in the same proportion the plan does. So, if you see aerobic base run increase by ~10% week to week, do the same. Replace the AeT and AnT tests with aerobic base of the same duration as the test.  If you begin to feel strain or poor recovery, replace volume with low-impact modality (cycling, elliptical, etc) or reduce the duration.

Come week 6 you might find the base volume easy. This is fine, but don’t change the prescribed volume very much on account of the ME and Sprint workout impact. See how those impact the week’s affect before adjusting up base volume.

The water flailing does not sound like recovery 😉 I suggest you use the shallow end of the pool, hold onto the side of the pool and gently kick legs. This eliminates the swimming technique part but gets the aqueous recovery action.

-Seth

[dpzook]

Thanks! I will continue the base progression, ramp up the volume, and leave out the ME/Hill Sprints for now. When I add them back in, I’ll reduce the volume as prescribed in the original plan.

I’ve tried kicking on the side of the pool and that actually seems to exhaust me nearly as much as the kickboarding, just keeping my legs afloat. I’m sure my technique is not great (been following cues I’ve seen on Youtube), but I’m also guessing my hips are just not conditioned well enough. I’ll try doing it on the side of the pool until it feels easier.

Appreciate your time 🙂

Dan

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