(Training for the Mt Mitchell Challenge: post 2)
As my second 10-day cycle draws to a close, I realize that
there is one key component of my training plan that I kept quiet about in my
first post about training for the Mt Mitchell Challenge:
Climbing
Most
training plans are organized around one of two quantities: mileage or time. I
searched and searched, but failed to find a plan that prescribes workouts in
terms of elevation gained. So I made one up.
The only theory I had to go on was the 10% rule: the
conventional wisdom that one should not increase their endurance training by
more than 10% per week. This is not a universally accepted rule, but it's basically all I've got as a starting point. I used three other considerations to try to plan out
elevation goals for each training session.
1)
Where do I start? In training for the CumberlandTrail 50K, I had logged 8,000-10,000 feet of climbing per week several times.
2)
Where do I want to end up? For the Mt Mitchell
Challenge, the task is to climb almost 5,000 feet over 20 miles with nary a
level step, much less a downhill section. So, I want to build up to 20 miles of
steady climbing at 5% grade (0.05 x 20 miles x 5,280 feet/mile = 5,280 feet of
climbing).
3)
My just for fun personal goal of a solid time
for the Virtual K, which is my treadmill challenge based on the Vertical K, a mountain
running event in which competitors climb 1000m over no more than 5k of
horizontal distance (i.e., minimum of 20% grade). The Virtual K challenge is
simple: How fast can you climb 1000m on a treadmill? I have challenged MikeWardian to post a record time.
So I have a starting point, a performance goal in terms of the
race I am training for, something to structure high-intensity workouts around,
and the 10% rule for progression. Below is my training plan with explicit
climbing targets for each session.
Disclaimer: I am not an experienced mountain runner or
coach. I do not recommend this plan. I do not know if it is healthy or
effective. Stay tuned, and I will try to let you know how I feel and how I
perform.
10-day training cycle with the following pattern
(see
upcoming post for squaring the 10-day cycle with a 7-days/week life)
1.
Long run progressing from 10 miles to
peak of 30 about one month before the race.
** Run up to 20 miles on a
treadmill set at 5% incline OR do a trail run with about the same cumulative
elevation gain (0.05 x M miles x 5,280 feet/mile = 264 x M feet)
2.
Long run (back to back) progressing from
6 to 10 miles
** 1584 to 2640 feet on a treadmill
set at 5% incline OR trail run with about the same elevation gain.
NOTE:
I am trying to pace these long runs close to my goal average pace for the
climbing leg of the Mt Mitchell Challenge. This has to be a sustainable aerobic pace, so my training pace and goal
might have to be adjusted as I get a better sense of my ability.
3.
Easy + Strength: ~ 5 mi easy with my dogs
in the am, Squat Workout in the pm
** My daily dog run includes
between 750 and 1000 feet of elevation gain (cumulative), depending on the
route.
4.
Rest
5.
Hills: ~5 mi easy with dogs in the am, Hill
Session in the pm
** Keep the easy AM run down to
about 350 feet.
** The first 8 hill sessions
progress from 1,000 to 3,281 (1,000m) feet as fast as possible on a treadmill. These
are supposed to be steady, strong efforts as if I was training for the MountMarathon race.
** Subsequent hill sessions add in
an emphasis on descending technical trails. My goal will be to achieve 3,000+
feet of cumulative gain on steep trails and/or stairs (real stairs, going up and down) within about 5-8 miles of
horizontal distance. These are supposed to be high-intensity interval sessions.
6.
Easy + Strength: ~ 5 mi easy, Shoulder
Workout
** 750 to 1,000 feet
7.
Rest
8.
Speed: ~ 5 mi easy, 800m Repeats
** minimize elevation gain on speed days!
9.
Easy + Strength: ~ 5 mi easy, Deadlift
Workout
** 750 to 1,000 feet
10.
Rest
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