How I train for 50 mile ultras on only 3 runs per week (chat while on the LDWA Sussex Stride 52)
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- Опубликовано: 19 окт 2023
- Thought I'd share all the physical training and prior prep that I do before a 50 mile ultra while on the Sussex Stride 52 (actually more like 53 miles, and actually more like 56 miles because we made a nav error with 6 miles to go, argh!!) in September 2023. At the moment I can't fit in or recover enough from more than 3 runs per week, but I do do a lot of walking and jogging about with my toddler as well, plus one strength session. Along with some good planning however, this seems to be enough to get me round all the ultras I've done this year, UTS-50k, Lakeland 50 and Sussex Stride 52. Hopefully this will help you if you're time-poor and knackered too!
The Sussex Stride 52 is a beautiful route mainly along the South Downs Way and over some of the chalky, white cliffs of the Seven Sisters, down near Lewes, close to Brighton, organised by the LDWA (Long Distance Walkers Association). Thanks to organiser Manfred Engler for the reduced fee for this event in return for making this film.
I did this event to qualify for their Speyside 100 mile challenge in May 2024, but I don't know if I want to put myself through a further 50 miles, doing the Sussex Stride was enough time on feet! I'm thinking 100k next year might be a better shout.
What are you planning to do this year? If you're interested in running ultras from 50k to 100 miles, this playlist with my awesome coach Tim Pigott from HP3 Coaching will help you out, take a look here:
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Awesome Claire, I was an amazing experience for my first Ultra; running with two friends, meeting lovely people like yourself😃. Like you I had to treat some blister in the last two CPs, but only make me want more of this, definetely I will go for a 100K and 100ml next year, just need to plan it to make sure my boys still are looked after 😊. I wish you all the best and will continue following you in your journey😃
Hey! I remember you! Well done indeed you did amazingly, blisters suck don’t they. Wishing you all the best for your 2024 races! Claire
I think I have to add this to my bucket list.
Absolutely lovely route highly recommended
I’d do this race just for the food and the great views.
OMG the food stations were immense, highly recommended for that alone!
Hi Clare. I was at the Sussex Stride too. What a lovely day to be out. What a wonderful event-yea for a bowl of stew at a table, indoors, at half way & a cheese sarnie dipped in soup to keep you going. So impressed I’ve joined the LDWA. I’ll look to do their 5o mile events, nicer & much cheaper than the more commercial races. I just had a crack at Centurion Running’s Autumn 100. My first 100. DNF’d, timed out at mile 62.5. I lost my phone at the beginning of the day, losing me 20 minutes & adding a couple of miles to the day. I think I could have made it through a couple more checkpoints with those 20 minutes & been timed out at mile 75. I was delighted with how I went & think 75 miles was possible. Like you, by the end of the Sussex Stride (& my A100-)I was totally empty. I know I couldn’t have made a hundred miles regardless of cut-offs. But I think I can manage the extra 25 next year, with a better build up. You were quicker than me & I sense you could 100 without to much to-do. A couple of 50s with some rest time in between would give you the extra 25. I stayed to the end of the A100 & the sense of achievement I perceived from the finishers was on an other level. You finish in a hall & it’s easy for chats & hugs, it was very moving. And the success rate is 70%, which just goes to show, a proper build up= 🎉 are quite likely
Hey Mark! You too with no phone! Mine died the eve before SS52! Would you have kept going on A100 if not timed out? I am hoping to do more LDWA events too, thinking of the Coventry Way 40 in March I think it is, did it with my dad aged 16! Not running...!
When my two were younger I used to go to some sand dunes near us and take buckets and spades for them set them up at the bottom of a big dune and then run up and down it. They had fun and I got a good workout.
What a great idea! All the greats train on beaches - Joss Naylor did!
That looked worth it just for the food. 😁 Have walked the SDW but never tried running any of it.
Omg the food is amazing, you’d love an LDWA event Andrea! They do a lot of marathon ones too
@@wildgingerruns I joined them but have never gone to any of their events. The food might tempt me. 🤣
That looks like a lovely race well done ! My husband and I are doing our first ultra in July 24. It's a 50k but we're very short on time with our two boys. So great to hear it can be done!!
Awesome! Yes there is a lot of tag teaming and buggy running going on in this household! Best of luck with it and do let me know how it goes !
Hi Claire, thanks for this, doing the Shropshire 80k in April, very time poor for training and also work long nights, so this was really useful if only to give me hope I’ll be match fit! Keep up the great work, M
Hope this helps you miko! I found adding a 20-30 min strength routine was the absolute game changer as I’d never done that before. I’d even recommend doing that over a 4th run! Good luck with it and defo let me know how it goes!
Brilliant! Ive signed up for my first 50 miler( GB ultra's scotland 50) next year and hopefully 100 the year after! Good luck for your adventures!
Thank you, yours sound amazing too good luck with that, you’ll ace it!
Perfectly timed video! I signed up for my first ultra event (Rat Race The Wall) for next year and currently just trying to work out how to get into a training groove in between the school run and work, as a dog walker, so am already trotting out 9-10 soggy miles a day 😂 Good to see it can be done without having to deal with the inevitable "man up" type comments you'd get on Facebook
Wow that does sound like amazing training fitting it in like that, remember if you want to up the ante you can always wear a running pack or backpack with some bottles of water in to weigh you down a bit. Just a bit more than you’ll be carrying on race day and you’ll fly round!
Thanks Claire. Ill timed illness and injury took me out of my two planned ultras this year. I did walk the Camino Frances for 800 km and had hoped that fitness would help carry me through, but alas. I did master my blister first aid! I think I will change up my training a bit to do one more aligned with yours. My races next year would be an 80k goal for A day in Wentworth 24 hour run of 4.5k trail loops and the Chiggy Ultra - maybe 20k, maybe 52k. I add yoga to mine as that ensures my hips, pelvis and core are well-aligned. (Got 20 years on you). Congrats on your race. From Nova Scotia, Canada.
Lovely to hear from you, sorry to hear about your illness and injury that is gutting. The walk sounds fantastic! Keep me posted with your progress and how your training is going based on this film. It won’t suit everyone but it seems to work ok for me. My coach @TimPigott also has some fantastic training plans to buy (v reasonable prices!) on his website HP3 coaching so defo get in touch.
LDWA is the way to go. A tenth of the cost and apart from the bling, just as good as expensive events.
Yep, defo brilliant! Low a low key event. Must get better at nav tho, or get the OS mapping app for the next one!
I am looking to do my first 30 mile ultra (possibly next March) and I’m currently very limited with time so good to know I could still train for it on 3-4 runs a week
Oh yes that’s plenty Beth! And defo I wud prioritise 30 mins strength over that 4th run too, it will help you complete the race stronger and improve recovery times throughout, hope that helps! Claire
Incredible! I read they also trek 100km in one day, isn't that too much for most people ?? Don't you lose too much muscles after running ultra marathons?
Oh yes, see this if you want a real shock! ruclips.net/user/live_DeSldgFzKE
@@wildgingerruns what is shocking about her?
Awesome run Claire...53 + 5 really. Wondering if you're still not liking the idea of a 100 miler? Usually during the race isn't a good time to think of such things while you're suffering!
Ha ha yes, I have come to the conclusion that I'd like to step up more slowly, with a couple of 100k events next year. Maybe 2025 for a 100 miler...
@wildgingerruns sounds like a great plan. The whole adventure is quite amazing! I’ll be sure to be cheering you every step (well maybe not every) of the way!
I'm doing the Lap in May, but it's "only" 47 miles. Does that count? 🤣 Haven't run further than a marathon before so this was really useful.
Oh yes defo! That sounds a great one must try that! Good luck!
I'm going to run 24-hour relay race 2024.
Amazing, go you James!
PS what shoes were you wearing.
My faves, Saucony Xodus Ultra 2s
Ooh nerdy prep question alert! When you do your map with all checkpoints, cut-offs etc and put your ETA, are you using a best case/worst case miles per hour as established on your Sunday runs? Or another way of estimating how long it will take you based on elevation etc???
Hey June, great Q! I use a kind of Naismiths rule borrowed from hiking, but sped up a bit. So I do around 3 miles per hour, then 1 min per 10m ascent climbed, and that gives me a very nice conservative estimate that is fairly easy to beat if it's not super steep mountain terrain. Hope that helps! Claire
@@wildgingerruns fabulous - am going to have a practice at that and get some numbers that work for me 🤓