First race. Tips on building mileage?

[Alon]

Well this will be my first ever running race I have ever entered... so I thought it may be good to go all out and just enter into a 100km instead of a 10km...
It will be an excellent challenge for me, and this first time I am just aiming to beat cut-off and finish. The longest distance I have ever run is about 15km, although I have been competing in 24hr rogaines and 8-12hour adventure races.

I just have a few questions about building mileage. I am no runner, I come from a competitive swimming background so I do not have years of experience under my belt. I have been running training for about a year now, and in the past sit somewhere around 20km a week, but in the last few months I have been trying to raise the bar in preparation for the NF100.

I am abiding by the 10% increase rule, but every few weeks something happens. Either I get no time to train, or I get an injury. After recovering I try to return to the mileage only to be utterly defeated by it. As such, I have only really reached a mark of about 40km per week and I know that this will not be enough KMs in the legs for me to have a shot in May.

I was thinking about an alternative to a 10% increase per week, just so I can get some much needed mileage. If I stuck with a set mileage a week, and started maybe with a 40/60 run/walk method, then increased the running ratio instead of the running mileage, would that work? From rogaining I have plenty of experience walking at a fast pace for many many hours.

For eg:

Week 1: 50km (40:60 Run:Walk)
Week 2: 55km (45:55 Run:Walk)
Week 3: 60km (50:50 Run:Walk)
Week 4: 65km (55:45 Run:Walk)

etc etc until I have reached a good mileage, and a run:walk ratio that I plan on using on the race.

All my training is done offroad on similar gradient trails to the NF100.

[ranga]

make sure you do hill sessions as well.Not just average climbs ,there are some long and decent climbs alot of people except the mountain goats will walk the inclines.Remember it's a 100k's

[Andrew]

Hi Alon

I think that a run/walk strategy will be fine, as it is time on you feet that really counts.  It's important the way in which you adopt the run walk strategy in training, ie do you do a 10km run one day and a 5km walk the next, or you run for 10 minutes and walk for 10 mins. The latter strategy is where you want to be going, and one that the 24 hour track runners adopt when they run for 25 mins and walk for 5 mins. That way you can train by feel, running until you reach a certain heart rate, or until you feel out of breath, and then walk until it drops below another level.

I wouldn't get too hung up on mileage, and bring some cross training and gym work into your routine. This may  help with injury prevention too.

Best of luck
Andy
www.ultramarathonrunning.com.au

[Michael]

Agree with the Run/walk strategy - that has worked for me to get up the mileage injury free in the past for these type of events.
I usually do a few short runs during the week, say Tuesday and Thursday - these will be runs and either at medium intensity or some specific training like hill intervals or speed intervals or perhaps a time trial, for only 30mins to an 1hr.  Then perhaps a slow short walk on Friday and then for the long one (say a Saturday), do the run/walk strategy (start where you are comfortable now, you mentioned 15kms being your longest so start there and add 10% like you said). Other days of the week you can cross train or do nothing, whatever works for you.

The key for the run walk strategy though is to start from the beginning, i.e. if you adopt a run 4mins, walk one minute, then do that from the get go, not when you get tired, because by that time it is probably too late.
Also in the long slow run, even with a run/walk training, you really shouldn't worry too much about the speed of your run as you are in training and it really is about getting the time on your legs - the other days can focus on things like hill strength and speed (although ultra events generally breed slow runners, but that is how it goes).

Your 24hr rogaine events and other adventure races will also help provide some of the mental strength you need.
Good luck

[Dean]

All great advice and I have been going according to our plan.  Until we competed in the 6" Trail Marathon (as opposed to the 6ft Track) in Perth on the Munda Bidii Track over Chrissie.  Only 46 km but my knees packed it in at 33 km and had to withdraw.  My Partner finished, good on her!  The point here is that I need to start again, although the base fitness is still there, and finding that I have OA in both knees does not help.  However, for those who may be in a similar situation - don't give up!  I've started my walking programme, 6 km at 8:35 min/km to start, long walk this weekend - 2 hrs at first; and I'll build up from there.  My decision whether to start the TNF 100 - OR NOT -  will come in April.  So whatever your plan is on the day, take the advice of the guys that have done it before (and have some training experience, like Andrew), stick with your schedule, get time on your feet, get hills and steps, build strength, eat right, get plenty of sleep..............!  There, that's not much to think about, is it?
And......Good Luck!  See you there,

Dean