Ultra Marathon Training VLOG Ep #1 - Training to Run Zion Ultra Marathon
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- Опубликовано: 29 авг 2024
- Are you curious about how to train to run an ultra marathon? Welcome to my running training VLOG - episode 1. In this new training VLOG about trail running and ultra running, I go through my training calendar allowing me to run 100 miles ultra marathon monthly.
Curious about the gear I use and recommend: check out this link
linktr.ee/runn...
This week's episode is a little special - I talk through why I have my channel and why I start this training VLOG. Spoiler alert - it's to shed light on how to train and prepare to run an ultra marathon. But also, how imperfect training is.
I then discuss in details my last 3 weeks of training, starting immediately after my last race - Antelope Canyon Ultra Marathon 100 miles. Week 1 is recovery, but that didn't go as planned. Week 2 and 3 - I was aiming for 70 miles per week with intervals, hill training, and weight training.
As always - Thanks for watching and remember -
Work Hard!
Believe in yourself!
Push your limits!
Simon
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I've created a list with all the gear I personally use when racing. You can have a look here, or below are the individual links
www.amazon.com...
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Instagram:
/ runningwithsimon
Strava:
/ strava
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My gear list (and suggestions) and where to find them
- Clothes - Running Vest - amzn.to/3J6ugVL
- Clothes - Running Belt - amzn.to/3VB5aWL
- Clothes - Sun Hat: amzn.to/3VFj5es
- Clothes - Running Shirt: amzn.to/3PEoIp9
- Clothes - Arm Sleeves: amzn.to/4cP53gu
- Clothes - Liner Socks: amzn.to/4aD56tY
- Clothes - Smart Wool Socks: amzn.to/3TDCJEP
- Clothes - Thicker Socks: amzn.to/3vB8pTn
- Poles - Black Diamond Alu: amzn.to/49yIcD7
- Light - Headlamp:amzn.to/3TDRgAv
- Light - Safety Light: amzn.to/4ag2xhk
- Nutrition - Gels: amzn.to/49htPmn
- Nutrition - Gummies: amzn.to/3IXTFBh
- Nutrition - Tailwind: amzn.to/4aeruK1
- Varia - Tape: amzn.to/4acK9WX
- Sport Watch: Garmin Fenix 6X: amzn.to/3VHTl16
- Sport Watch: Garmin Fenix 7 (not what I have but if buying today, that’s what I’d get - you want the sapphire glass. Solar - not necessarily): amzn.to/3Txuxpy
- Filming - Go Pro: amzn.to/3VGsv9t
- Filming - Insta 360 x3: amzn.to/3U8Vpy1
These are affiliate links - meaning it’s the normal price but the seller gives back a small % to the channel. You pay the same price and ordering from these links is an easy way to support this channel. 
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I hope this is helpful - please let me know what you think - what you'd like to see.
Definitely helpful to see how you manage to balance recovery, training, and life, and explaining the difference between what you planned and what you actually did. There are a lot more lessons there for us than if you just ran 200 km every week perfectly according to your plan, sleeping 10 hours a day.
This is so helpful to hear your reflections on real life training. Presentation format was good; liked seeing the calendar breakdown at the end.
Thanks - will keep it, glad the calendar snapshot is helpful
Did my first race in a year yesterday and concluded afterwards that I put way to much focus on mileage rather than quality training. It's nice to hear you self reflect, it helps me being honest to myself
Yup. It’s the easiest thing to track and for sure has value. But it’s clearly not everything - my 3rd week of that block (next vlog) was about same mileage but oh so much better!
Absolutely, Simon! We want to watch your training vlogs, learn from you and be inspired. Your videos validate the non-athlete runners in an approachable way even though your fitness and abilities are so far off that you are an elite by my standards. In fact, I have already created a table with the equations you suggested in one of your past videos on training load. My training season has gone awfully (both ankles twisted, covid, reactive arthritis), but I still want to run my first ultra next week. (Granted, with a backup support for extracting me from wilderness if needed). From those experiences, information on how to recover from the training setbacks and how to gauge readiness would be very helpful. Also home-made fueling options, when and why to change gear during a run, how to differentiate being tired from too much effort vs from not eating enough, how to recover from chafing, how to recognize early what shoes and kit will start creating problems after 15km. Please, keep the videos coming.
Good luck next week Natalia!
And great - thanks for the suggestions! Noted, will get to most at some point, really appreciate.
Simon is gonna be a good series because I’ve always wondered if you even have time to train in between you know running hundred mile recovery and then you’re running another hundred mile so it’s gonna be good to be really interested on our side
My training is certainly sub-optimal with shorten training block. But it's "good enough" for what I want to do - which is mostly to be injury free. I see the difference in performance, but I don't really mind if I take 26h instead of 24h.
I liked this format. It was helpful to see how you adjusted your training based on your life stresses and what your body was telling you. Thank you for sharing.
Thanks. My hope is that it won't be too redundant after a few weeks, but we'll see. Anyhow, it'll be a window to see how things are going and hopefully be a way to share the trail experience outside of racing (which when you think about it, racing is just the tip of the iceberg but always gets all the visibility)
Simon, you’re a badass and a good dude. I appreciate you being real. It’s a heck of a lot more helpful.
Thanks!
Simon, I very much enjoy your videos. Keep up the great work! As someone who is training for my first longer ultra, it’s been very helpful to get your take on gear and nutrition, but probably even more helpful watching your super fun race videos - I think some of the best out there. It helps me anticipate what I might be going through. This new format looks like it has potential. One request I would like to make is if you could speak whatever you are presenting in your graphics. I often listen to you while driving or on the treadmill, and I can’t see very easily what you are putting on the screen. So for example, if you are talking about a long run, it would be helpful if you said the distance or the pace, rather than just “a long run.” Otherwise, I really don’t have context. Thank you!
First - thanks!
Second - ooooh thanks. I guess I didn't even considered that people would listen without video. Ok I'll try to be mindful of that! To be honest, 95% of the time if I had some subtext, it's because once on the editing floor, I want to add or clarify something. It's not easy to go back and reshoot, but I'll do my best there - thanks for the info (next video tomorrow diving deeper into recovery tomorrow won't be great about that unfortunately - sorry about that)
This video is so great. It show how the reality is for training for ultra marathon. Thank you so much
Glad you enjoyed it! I just hope it won't get repetitive in the future, but I think I can bring up snippets here and there, like how I plan my time, or eat, or etc.
Yes the series is interesting. I completed my first trail ultra 2,5 weeks ago. I'm most interested in decision making not on specific parts of prep, training, racing. So basically everything might be intersting for me :).
Noted! I'll try to include as much as possible while remaining somewhat "time-efficient" in those :)
This is great Simon. There are plenty of resources for training, so what’s most helpful to me is hearing what you think and feel during your training and seeing someone going through the same things I do. If you watch the FOD runner, who is from the UK, he does a great job of sharing that kind of thing. Having said that running 68 miles in a week seems pretty good to me 😂.
I'll have a look at his channel - I actually didn't know about it thank you!
I know I know - 68 ain't bad... I've had worse for sure! I don't hate it! But it's also artificially inflated because I skipped having a proper rest day, didn't have intervals, and no strength session. It's closer to a 50 miles week, which again, fine. But not what I'd want when peaking for cocodona
Great video! Very helpful! Perfect length and appreciate the detailed content! Keep the Faith!
Thanks!
Thanks Simone for providing content! I would love to learn more about heart rate during race events if you have a pov there.
I think my Strava is public and you can see it there? Not 100% sure however.
Didn’t record HR at Cocodona to save battery but otherwise I think it’s there
Love the concept to this new series. Wes Plate is also doing one that I watch regularly. Really is informative in knowing what it takes to do this sport. More info the better imo, food, fueling, shoes etc…..keep up the great work. You ever think of hiring a coach?
Yup Wes stuff is really good. I like that he includes plenty of footage too. I follow it as I'm preparing for cocodona, and he seems like the right guy to teach me that!
A coach? I'm sure a coach would be very helpful, but not sure I want to invest financially on it at this time. I get plenty of info from coaches like Coach Brian from our podcast. So the main thing would be about personalizing and adapting my training. Which right now, just doesn't make sense. One day maybe.
Really helpful, like the format!!
Thanks!
Yay, recovery! Thank you!
I'll dive deeper into that topic tomorrow for my next "how to ultra run" video!
@@runningwithsimonLooking forward to it! I enjoyed this video, especially your honest commentary on your training. You might condense the description of your training a bit, maybe use a single graphic, but overall a great start.
Really good video, would love more of this type of stuff
Aright thanks! Will do.
Your ability to successfully complete 100 mile races every month is very impressive. It's nice to hear more details of how you manage this.. I am wondering if your quality of work suffers? How do you make up sleep when your up all night? Are you sore and limping into work after a race? Pls share more about how you overcome challenges transitioning from race to daily life.
I'll try to share more on this in the future. My work/professional life is totally fine because that's where I draw the line. If running gets in the way of work, well I guess I'm not running. I'm also pretty good at time management and prioritization. And skipping sleep. All of which probably originates from when I was in grad school while working part time.
Thank you 👍👍👍
Next one / VLOG / is almost ready. Either later today or tomorrow! I'll go through Bryce Canyon 100, and some Q&A from Cocodona!
This is very helpful as I have signed up for my first 100 miler in December. I also would like to follow the "listen to my body" philosophy, unfortunately most of the time my body is saying "dont run". It's going to be a rough year.
My body when I run for no reason "Are you stupid or something?"
Hi Simon, I've been enjoying your channel for a few months now (4-5 months?). I enjoy your channel because of the honesty you put in and because of the motivation I draw from it. I'm an ultrarunner myself, although I haven't run as many ultra's as you did already. I like the ultra marathon training vlog format as well.
What I am interested in as well, is if you have a certain recovery routine. Starting from the moment you finish: what do you eat/drink immediately after an ultra, how do you fuel your body in the days after an ultra and do you take extra care about your body from the moment you finish until a few days later (massage/sauna/...?)
Just like any other running addict, I like to provide my body all the tools it needs to recover as good as possible to be able to go run again (while still listening to my body and mental state of mind to see if I'm able to go run yet). Hearing other runners' recovery routine might offer some extra tips to optimize recovery.
Thanks in advance and good luck with Zion this weekend!
I'll be posting a movie about recovery later today. Although I speak more broadly of both recovery in training and after a race. I'm also planning to have a play by play of what happens and what I do after zion in the minutes, hours and days after the race.
But in the meantime. Routine - not really. I'll adapt. But I try to get some fluid and protein as soon as possible after a race. I eat more than usual for ~2-3 days, but nothing crazy, and mostly focusing on getting plenty of protein. And I'll sleep more than usual during that period too - early bed time if I can. Maybe I'm naive, but I feel that proper sleep, plenty of food, and active recovery gets me 99% there.
I don't pay for professionnal massage, but I'll massage my muscle and/or roll. And use active recovery / movement like walking. Both of which to favor blood flow in muscle. Muscle pain is like 3 days. Once it's better (still feeling it but not bad pain), I might hop on an indoor bike - again with the goal of getting some good blood flow in there. It's still a little early for running because of joints some times.
Joint - hopefully nothing to say. But some times my achilles are very tight and swollen. I'll ice them regularly, and be particularly vigilant about stressing them. But still do my best to take little walk in the morning. About 5-7 days out, I can add some jogging. Often that starts with 4ish miles. Then slowly ramp up mileage until it feels right. Then I'll introduce speed.
I regularly do sauna, so I guess it helps with relaxing muscle (but my goal is really more heat adaptation). I don't do ice bath - never tried so can't really say much about it. I feel it makes a lot of sense against inflammation locally - which is easy to do. But a ice bath feels a bit inconvenient so I never bothered. I know it's trendy and a lot of people swear on it, so maybe some day I'll try.
Hope that helps :)
I really enjoy this training style vlog! Would love to see more in regards to your training, recovery and what you eat
I'll try to cover that more in the future (probably won't be able next episode, but I'll try to take notes for the one afterwards)
Thankyou for this series... You are very relatable and also the real balanced deal.. I appreciate the help and advice given... Also you have humour.. All these things help.. Just be yourself and the vlogs will be great x
Hi Simon, I like your approach to life and training. I really appreciated the listen to your body advice, but also how you mentioned you need to keep pushing yourself to improve - something I was mentally berating myself for today!
It's a hard line to find sometimes. Am I being lazy or wise?
Awesome stuff, I'm so glad you're doing this series! I've often wondered how you do so many big races, with great results, without injury. My racing season is about 7 months long in New England, and in that time I'd like to do 3-4 ultras and a trail marathon or two. I've done it before without injury, but was so stinking slow! Looking forward to more training updates! Feel free to toss in some footage from your runs, too!
I think lowering my expectation and being patient with my body has been the hardest thing to do, and it's hard to explain exactly what I mean by that
Super relevant, maybe would be good to have more real footage from the thing you mention, to make it feel “live” rather than reflective, but that’s just style. The challenge of training and running with a busy schedule is extremely valuable.
Yeah that's good feedback - I'll try. As much as possible, I try to not film in the gym because I think it's a bit rude. I can add more 'neighborhood' runs in the future. I'll work on it - I totally agree. And I got bored myself of watching my face while editing...
We want to watch someone living 8 to 7 life, taking part in races I'll never do, struggle and then join other races again.
Maybe I should have a livestream of my workday! "The most boring movie ever"
Thank you
My pleasure
Very good video, mate!
Thanks a lot!
I’ll be at the Zion 100 this year - see you out there! (I think you’re running this year?)
I’ve been watching all your prior Zion videos to help prepare 🙂
Yes, I'll be racing it again this year! Are you doing the 100?
@@runningwithsimon yes, 100 miler! Your content has been so helpful.
@@Robert-lu9dv Good luck :)
Brilliant video as always 👏🏻👏🏻👏🏻
Thanks - cheers :)
10 - 20 minutes is a good length. Adding a couple of minutes of video from a session or two that you did during the week would be nice but I understand that it might be a lot more work. Other than that just keep doing what you are doing.
Noted!
I love the idea of getting some insights in your training. I wonder how you handle the following: As a beginner ultra runner a reoccurring challenge is dealing with my stomach.
I try to refuel and eliminate things that don't work well for me. However these challenges start after about 3 - 4 hours. Obviously I don't run that long all the time so I don't get to experiment as much as I would like. Any advice on how to tackle this challenge?
That's a tough one, and for sure I won't get much to that in those training vlog as I've done it myself. There's certainly trial and error going on there, but you're right, how can you test nutrition past 4, 5, 6 hours?
I don't know if you saw, but in episode #8 of Buckle Up podcast with Brian and Simon - we chatted with a sport dietician specialized in endurance sports. It might be helpful. You can also reach out to her directly - I believe she offers 15min consult to see if it's a good fit - might be worth checking it out. Feel free to say I sent you - I don't if that could help her find time. She obviously knew what she was talking about, and it's a common problem. She talked about training your gut, etc. Which might be something that could help you. Here how to reach her:
activefueling.com/contact/
Hi Simon, great videos. I have been seeing and enjoying all your videos. I’m more curious about how you recover so fast. Is this because you have strength in your muscles, or why do you think you have that ability?
It's a good question, and I don't think I'm nearly as good at recovering as a guy like Andrew Glaze. There's no way I could run as much as he does! But for me, I think it's a mix of doing the right thing (taking rest and recovery seriously - as a higher priority than training sometimes). AND importantly, that I'm not fully recovered by the time the next race comes. I'm maybe 80% there. If you look at races I've done when fully rested, I'm much faster. 16h18 min on a flat course (vs. ~21h30 at Jackpot this year), 24h30 at Leadville (vs. 27h30 / 28h30 the past 2 years), ~20hr at Burning River (no comparison, but I think I'd do ~24-26h today).
Thank you for answering my questions
I like the format and the only thing that I can think of for improvement is to include some of the running video. I know that brings additional editing time, however as a viewer it makes the videos more enjoying. That is as long as the runs are somewhere interesting. I'm not interested in watching someone run around their neighborhood.
I'm confused about your junk miles. What are junk miles to you? Is that Zone 1 recovery type mileage, Zone 2 or 3? I'm not sure what you meant.
I'll try to add more footage. But yes, quite frankly, running around my neighborhood or even treadmill is 95% of my miles sadly. To save time, I almost never go anywhere else.
For junk miles, what I mean are miles that their only purpose was to augment my weekly mileage, but were more of a filler. Slow miles / low miles. Low quality. Probably didn't benefit me much fitness-wise, but did it anyway. They aren't part of a long run. They aren't part of high intensity. I probably felt sluggish too and might have benefited from rest instead. It's those miles that after the run, you don't feel like "darn that was a good workout', but more like 'huh, that was kind of pointless'.
I'll take as much info as you'll give. I'm a beginner and I can use all the information I can get to help me prepare for longer and longer races.
Thanks - will do!
I am starting to embrace hill training.. It works 🎉
I am thinking (🤔) that I have always assumed that people like yourself who race big distance so regularly always have a base level fitness so don't need to build up to a distance as it's just a case (!!) of racing.. Recovery.. Optimize.. Taper.. Race... But I guess with monthly ish long races there is no taper time?.. I have recently changed a few goals and gone back to basics... I went to longer distances quite quickly (not your long but 35 miles) which I loved but didn't seem to get fitter as such so I am now doing a 10k improver plan!! Which is covering all those tempo runs, super sets, hill sprints and state runs.. It feels strange not going over 7 miles but I figure that when I get back to distance it will be with more base knowledge and fitness.. I was one 9f those people who thought that to run further you just ran further but ignored the training stuff... Lesson learned and so good to see how you as a mega distance runner adapt it for longer races... I would like to know how to hike those sessions up as I return to distance... I have rambled on but hopefully it made sense 😂😂😂
@@emmarunyeard6832 I taper - Usually I do 1 week recovery followed by x week of training, followed by 1 week taper. It's not enough to get fitter, but it seems to be enough to stay at the same level-ish.
The base fitness thing is interesting point. My first marathon, I hardly trained (i.e., I ran ~3-5 times in total over 6 months leading to it) and still managed in 3h53. So there's certainly something to be said about that.
We just have different fitness level without training, and different plateau. But smart training is def better than overtraining.
I need to do more strength training and less soccer. How are the hoka “speedboat” working?
haha they feel great - it's just like floating :P
Primero!
That was fast!
What is your go to recovery protein?
Food is #1 for me - maybe it's superstitious but it seems better. Tuna, salmon. But after a workout, for practical reason, smoothie is common. So main source of protein are milk, plain yogurt, and a scoop of protein supplement (I believe it's whey protein). I heard you probably don't absorb as well from that, but something is better than nothing.
I did 2 half marathons, one in in the beginning of march and one last week, one week from now I want to do a 50k trail run, is that wise? It's pretty flat course as I live in the Netherlands.
Wise? Maybe not - especially if you pushed to a PB last week. Feasible - probably. How is your body feeling? Sometimes we bounce back faster than others (actually right now I feel great already from Zion). I know it's too late to say this, but hopefully you didn't go "all out effort' on your last HM which will help you be ready. 2 weeks for me would be enough, but it's all about listening to your body - doing a 21.1km run in training 2 weeks before a 50k is very reasonable. But racing it and maybe still feeling sore 1 week after the HM, that wouldn't be a great way to start a 50k
@@runningwithsimon I did race it to a PB last week. We'll see how it goes, I'm planning to do the trail at really easy pace, about 6,5 minutes per km. Tanks!
@@AlbertWeijers Good luck! And congrats on the PB!
How do you define junk miles?
Hmm I don't know that I have an actual definition, but what I mean by that are miles that their only purpose was to augment my weekly mileage, but were more of a filler. Like - slow miles / low miles. Low quality. Probably didn't benefit me much fitness-wise, but did it anyway. They aren't part of a long run. They aren't part of high intensity. I probably felt sluggish too and might have benefited from rest instead. It's those miles that after the run, you don't feel like "darn that was a good workout', but more like 'huh, that was kind of pointless'.
Hey Simon, thank you for your videos! I feel a little bit bad for saying this, but could it be the case that you say that you have raced a 100M every single month, and you want to be honest and transparent but you didn't do any 100M races this past November and December, and a few other months in the past few years..
You are a really good runner and have done so many races , and I don't know what would be the best way to put it in, in the intros of the videos, because it is an amazing feat and you want to catch the viewer, but maybe saying that you have done x amount of races in the past year, or 12 100M races a year. I am sorry to be that guy :D But when saying about being honest gotta keep us in check..
And also again, big thanks for the videos that you put out, for being new to running long distances they help out so much and you always keep them fun and light, so thank you again, and keep up the good job, you are a machine having raced so many events!
Yes you're right, and I try to explain it efficiently and it's often different. I say sometimes "about every month", or "on average every month", etc. Not trying to mislead people by saying 'every month' but I see your point. The most common is actually every 3 weeks, sometimes less too (and by extension of the average, some times more). Sometimes there's a 100k in there as bonus. I don't really care about the "streak" itself which is arguably not a streak anyway. I focus on picking the most challenging and exciting race, regardless of if they fall neatly in a 1 per calendar month format. It's just hard to communicate this in just a few words.
@@runningwithsimon Yes, thanks for the understanding, I can see how it can be tricky to put in only a few words and summarize it and be as clear as possible. And btw. I think this new concept is a really good idea, showing how the training for the current races is going, and how much running (and recovering) it takes. Thanks for making these videos!
@@luboyanev Sure - and I'll try to be clearer when saying it. I'll put a note in the next "how to video" (I've already recorded so too late to change what I say, but I'll be mindful in the future)
This may be really really cheeky but as a female I would love it if you could pass on a few of your amazing wife's tips too.. Apologies if that seems intrusive but maybe an idea.. Ignore if a bad idea 🌞
I'm sure she'd have things to say about the importance of braiding your hair, a good sport bra, and running in safe place.
@@runningwithsimon all valid things x
Vulnerability 👌👏🙌🫵🥇
It's tough honestly to admit your fault...I hope it's helpful
@@runningwithsimon yes, but also so liberating and empowering to not have to censor yourself because you've kind of got stuck with a self inflated persona. Such a meaningful avenue of personal growth that I greatly appreciate you expressing!