[ray lanigan]

well im into my 5th year of running now,i have averaged near 2500miles the past 2years gone,so this year i have decided to try and average 100 miles a week for the year(if injury free or the misses doesnt packs her bags) and see what improvments it gives me,since day one i have loved the longer distances,first i ran a 10k,than a marathon,and i ran my first 50k ultra after that and had the pleasure to share that experience with mick rice and peter delmar,they both gave me alot of advice,that i still use today,each week im going to put up my weeks mileage and hopefully people can give me some advice on where im going wrong,i used to run one ultra a year before and a few marathons,this year i have 4 ultras planned and im hopeing the big miles give me some pbs,next up is connemara ultra(pb 4hr57.10),lets see if more miles mean more improvment

[ray lanigan]

week 6
mon 16miles at 7.28pace
tue 16miles at 8.00pace
wed 20miles at 8.34pace
thur 16miles at 7.59pace
fri rest
sat 30miles at 7.28pace(felt strong all the way)
sun 20miles at 7.28pace(every mile was a struggle)
week total 118miles

[Oisin11178]

I think you need this changed to the logs section if you are going to update it and want feedback. Secondly my legs got tired just looking at that milage. Thirdly, a rest day on friday lazy
See you down in conn.

[Krusty_Clown]

Hi Ray, probably more suited to a training log in the [Training Logs] sub-forum. That's some impressive mileage, and it seems you're getting some really good results on the back of it (e.g. Connemara and your sub-3 last year).

Quick question: do you run all your miles at approximately the same pace? If you want to improve over the longer distances, it may be worth trying to improve your times over shorter distances (5k / 10k), which could mean shortening some of your runs and focusing on speed, rather than just running long all of the time. Do you ever follow a structured plan, or just head out for every run with the plan of meeting the 100mpw goal?

[TFBubendorfer]

And some people have the cheek to suggest that I'm a lunatic!

[ray lanigan]

can i transfer this page to the training log section or do i need to open another tread there,i deffiantly wont be doing any shorter distances only a friend has me entered into a 10mile race,speed work that i have done this year is 14miles a 6.52pace and another session of 16miles at 6.51pace,i have done a session one mile easy than one mile 6.15x8reps,the rest is mostly done on hilly coast roads,yep i just make it up as i go along and try to cover the 100mile,i hate having set miles infront of me,i usually do 2hour session during the week and then the longer stuff on the weekend.

[ecoli]

I have moved that now for you

Regarding you mileage I have to say your mileage is pretty incredible not just because of the figures but simply the fact that you do it as singles over 6 days

In terms of for Ultra training and longer I think the training looks fairly spot on perhaps the mile on mile off is a little too much recovery for the benefits got but you are exposing yourself to quicker than race pace which will definitely stand to you.

Given that training is quite unstructured fartlek could benefit you this essentially is just randomly picking up the pace @ regular intervals throughout the run so perhaps 5 min hard 3 min easy 7 min hard 4 min easy etc just simply pace alteration throughout the run.

Also try do some of your steady runs on a hilly loop

Other than that keep doing what you are doing and you will see improvements. The mileage alone this year is a huge increase from the past and should provide the stress needed to adapt it is only when your times start to plateau that you will need to add new stimulus (more mileage or more intensity)

[ray lanigan]

thanks ecoli,yep this is the exact advice i need to see what adjustsments i need to make along the way,i hope you all can put me on the right path and play your part on making me a better ultrarunner,i will defintly try and do some fartleks and intervels,ecoli i do all my runs on very hilly routes for strength(i have no choice as tramore is built on a hill haha)krusty clown i might even get converted to 5ks/10ks along the way,thanks.

[ray lanigan]

week 7
mon =15mile(tight calf so went to get psysio)
tue=rest calf
wed=19milex7.37pace(hamstring problem)
thur=injured(rang to see psysio,booked out,ring me when a free slot comes in)
fri=injured
sat=injured
sun=injured(got hamstring looked at and sorted fingers crossed)
tota miles=34miles,what a week hope i dont have to repeat that again,it crazy how we get caught up with times and races,i would just love to be able to run around the block.

[liamo123]

Originally Posted by ray lanigan

week 7
mon =15mile(tight calf so went to get psysio)
tue=rest calf
wed=19milex7.37pace(hamstring problem)
thur=injured(rang to see psysio,booked out,ring me when a free slot comes in)
fri=injured
sat=injured
sun=injured(got hamstring looked at and sorted fingers crossed)
tota miles=34miles,what a week hope i dont have to repeat that again,it crazy how we get caught up with times and races,i would just love to be able to run around the block.

Hows it going Ray.. About time u displayed ur mega milage for all of us to admire .. Mind that hamstring man... C u in Conn....

[ray lanigan]

week 8
mon=injured
tues=14mile
wed=20milex7.57pace
thurs=21mile(13x7.14)(8x7.38)
fri=15milex7.12
sat=20milex8.03pace
sun=16milex7.43pace
total=106miles
found it realy hard this week getting back into it after missing most of last week over thight hamstring,to make it harder on myself i run all my miles wearing a ran jacket(even in the heat)and dont take fluids or gels etc during my runs,except for 30mile,my theory is on race day when i drink fluids and put my caffine gels down my neck i should go like a rocket

[ray lanigan]

week 9
mon=20mile
tues=10mile am at 6.39 pace+10mile pm at 7.14pace
wensday=19mile at 8.40 pace
thursday=20mile
friday=rest
sat=27mile at 8.28pace,was hoping to do these at a fast pace after getting a rub on thursday, but i hit a wall on mile 3
sun=24mile at 8.18pace(legs still dead).
total=130mile(hoping the legs recover a bit as would love to get some better quality sessions in before connemara ultra)i made the mistake last week of not taking a rest day,so i ended up running 10 days straight,was catching up on mist training because of injury,im learning as i go along,and thats a mistake that i wont repeat again,rest is realy important,dont miss it

[ronnie085]

Just spotted this log, my god thats animal stuff your doing

[ray lanigan]

week 10
mon=17milesx7.03pace
tues=20mile(10milesx7.22pace am+10miles pm)
wed=rest
thurs=30milesx7.39pace
fri=rest
sat=36mile
sun=27milex8.27pace
total=130miles
legs was very heavy until saturday,felt realy strong yesterday and today,things starting to come together now,injurance is realy good,just going to work on some speed now for connemara

[TFBubendorfer]

I'm very curious to see what those mega miles will produce in Connemara. See you there!