NAVIGATING THE UPS AND DOWNS OF ULTRA TRAINING: A PERSONAL REFLECTION
Words by: Sophie Tabor
Call this blog a practical example of how consistency in ultra-training is NOT perfection. I am giving you an insight into my own preparation and how I was still able to have a strong race despite not everything going to plan in the lead up.
The race: Mozart Ultra which is a 82km race with 4300m + elevation in the mountains around Salzburg, Austria.
Phase 1. Winter Base
Moving house and other external loads meant the winter was spent ticking over with a low volume of running, a bit of turbo work and of course, I focused on prioritising S&C (yes, we do practice what we preach)! So, I came into the spring strong but not as run fit as I would have ideally been. However, I couldn’t change that, so I worked with the base that I had when planning the next stage and what was realistic.
Phase 2. Specific build
After a good spring build (not perfect), I headed to Hong Kong on holiday to visit my brother. The trails are fantastic out there but really tough! I planned to make the most of this increased elevation but also enjoy a holiday.
So, what did I do to manage/adapt my training;
Cut the run volume to accommodate for hiking trips eg. 4 hour run planned – swapped for 2 hour run and 2 hour hike
Go slower – due to the heat and increased elevation.
Eat lots /Stay Hydrated
Sometimes take a bit more sleep rather than squeeze in that one extra run.
How did it go?
I got some great time on feet with lots of elevation (mix of run/hike)
BUT: At the end my plantar fascia started getting sore. This was likely due to a rapid increase in time on feet. The training volume was sensible but in between we spent a lot of time sightseeing in the city!
What did I do about it? (in order of priority!)
Immediately reduced the next couple of training runs/elevation to see how it reacted
Focused on good sleep/nutrition
Wore comfortable shoes
Specific management strategies for plantar fascia (eg stretching/rolling)
With this approach, I got on top of the pain quickly and lost much less training than if I had ignored it.
Phase 3: Taper
A sudden family illness 4.5 weeks out from the race, forced a rapid re-adjustment of training. The emotional load, increased driving, lost sleep & hospital sandwiches did not pair well with getting up at the crack of dawn to run for several hours. If I had tried to do it all, I likely would have ended up at the race injured, ill or just knackered.
The key was not to panic and have faith in the training I had already done!
Tips for you:
Don’t chase lost sessions
Don’t ignore niggles – adjust load
Remove the fixed notion that you have to run a certain weekly mileage to have a good race.
Do take into account external stress/load when adapting your training
Work with the base you have and not the base you hope you have
The Race:
It was an epic adventure and required some serious digging deep to get through the relentless mountains and hot weather. My body felt strong throughout and although I had some stomach struggles for 2nd half, I was able to hold onto 4th placed female which was great. More importantly, as I write this, my body has recovered really well having had a week off with just active recovery and in a week, I will start some more structured training again.
As I have shown, the prep was not perfect. If I had aimed for perfection, I don’t think I would have made it to the start line uninjured. Instead, I had good overall consistency in the months beforehand and as a result, was able to put together a good performance on the day!
Meet the Author: Sophie Tabor (SFE Physiotherapist)
Having Sophie onboard has been transformative to the service that we can provide our clients here at SFE. Our S&C and Physiotherapy teams can work in synergy to ensure you get the best outcome possible. We all know that injury is rarely a linear path with its natural ebb’s and flow’s, yet we are able to manage setbacks quickly and effectively, giving you the support, guidance and accountability that is needed.