Towards The North Face 100 

Posted by Nick Wednesday, February 16, 2011 8:31:00 AM

After a pretty hectic start to the year with the 64km Bogong to Hotham in early January followed 27 days later by the 80km Cradle Mountain run, last week was dedicated primarily to a well deserved rest.  Both events pushed me hard, and I'm glad for both the training experience and the "wow - what a great place to be spending some time running" experience of the two events, and wouldn't skip either event if given the time over.  That said, I've changed my race plans for the autumn a bit, and have dropped both the 6ft Track and Mt Solitary from the schedule.  Both events are grueling 45km races with multiple-kilometres of vertical that deserve a dedicated focus that I can't accommodate with TNF100 training.  With these events in the mix, the training windows between tapers and recoveries would be too narrow, and I can sense the knees and ankles are at the limit of happily being pushed on technical terrain, so the only wise decision has been to save these events for another year.

This leaves thirteen weeks to get ready for The North Face 100(TNF100), so it time to add some structure and get a training plan to together.  This is what I've come up with (distances in kilometres).

 

Week Beginning

Monday

Tuesday

Wednesday

Thursday

Weekend

Total

14-Feb-11

10

22

17

10

40

 

90

21-Feb-11

10

22

17

10

60

 

119

28-Feb-11

10

22

17

10

70

 

129

7-Mar-11

10

22

17

10

80

 

139

14-Mar-11

10

22

17

10

45

 

104

21-Mar-11

10

22

17

10

70

 

129

28-Mar-11

10

22

17

10

80

 

139

4-Apr-11

10

22

17

10

55

 

114

11-Apr-11

10

22

17

10

90

 

149

18-Apr-11

10

22

17

10

90

 

149

25-Apr-11

10

22

17

10

40

 

99

2-May-11

10

22

17

10

25

 

84

9-May-11

10

8

5

8

   

31

               
             

1475

 The program is loosely based on the Runner’s World Ultimate Ultramarathon Training Plan, with my normal week-day schedule combined with the back-to-back long run weekend scheduled from the plan.  Instead of targeting specific weekend days, I’ve lumped the long run distance together for the weekend with the plan to split it as family commitments allow, with the proviso that the long run-distance will be split over two runs on consecutive days and the other day will be for rest or an easy kayak.  On busy weekends I can get in 30km on Friday morning before work, leaving Saturday to complete the remaining 50km required in the longest weeks.  With an early start (and a headlamp), the whole long weekend can be knocked over by 10am Saturday, leaving me free to spend time with the family.

Monday is a 10km bare foot sand run from North Cronulla out to the end of the beach at Boat Harbour and then some gym work that night.

Tuesday is my mid-week long run, typically over my CBD to Gladesville course.

Wednesday is mid-week trails on the Heathcote Loop.

Thursday is an easy recovery run around the Opera House and Darling Harbour, with some gym work in the evening (5 sets of 30 sit-up, 20 push-up and 10 chin-up strengthening)

I’m confident the solid three-month block of training will give me the best outcome possible at TNF100.  The dedicated three month training block leading into Fitzroy Falls gave me a really positive outcome there (21 minutes quicker than my first marathon at Fitzroy Falls in 2009), and I’m really looking forward to ripping into the training over the coming weeks.

re: Towards The North Face 100

Sunday, February 20, 2011 6:11:45 PM Ian Gallagher

Hi Nick,

Sounds like a good training plan.

Ive got mt solitary on the calender as a warm up to the north face. Now you've got me thinking...

I've just got to be strict and treat it like a training run and not smash myself too much. Im camping in the area for 5 days so may as well do it. Is hard to control the competetive urges though.

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