Montane Lakeland 100 Training | Episode 1 | Film My Run
Welcome to FMR, my name is Stephen. You join me
at the perfect time because this is my first run in a new training block, training for
my next 100-mile race, the Lakeland 100. Why is he running backwards up a hill I hear
you ask? No, it’s not some amazing new training technique, although actually, it’s probably doing
my quads the world of good. It’s just because the sun’s up there!! So I’m about 4km into this
first outdoor run of the new training block. I’ve got 14 weeks until the Lakeland 100.
Never
done it before. 100 miles in the Lake District. Tough, so we’ll see what happens. But I’m
going to try and get myself as ready as possible. My mantra is still complete rather than complete.
So very rarely do I enter a race thinking I’m going to compete for the top spots. Occasionally
I do, but not very often. Most of the time it is simply about being well trained enough to do
a decent time that I’m not embarrassed by. But mainly to complete the race, and over 100 miles
you don’t know what’s going to happen. So I’ve never done anything like this on the
channel before and I’ve never taken you through a whole training block to show you what I do.
A lot of people have asked me, ‘When do we see how you train?’ So I’m going to take you along
this journey.
This is that training series and it’s for an ultra, so
we’re not training for road, we’re not training fast, we’re
training for an ultra distance race. Now, having said that I’m training for an
ultra, it’s not so different from training for a sub-three marathon. We’re still going to stick
to the 80/20 principles which I run by. So that is eighty percent of my running should
be easy, relaxed, low heart rate. Twenty percent of my running should include some
high heart rate effort. So, for example, if we’re doing an interval session, which we will be doing,
at least some of the time, my heart rate needs to get into zones four or five.
So hard effort, but
Obviously, during that session, my heart rate isn’t going to be in zones four and five all the time.
But it still counts as part of that twenty percent hard effort run. So we’re going to be doing long
runs, we’re going to be doing interval sessions, I’m going to be doing lots of treadmill running.
As you know I run with Zwift on the treadmill a lot. If you want to go and watch me doing my live
treadmill runs you need to go and subscribe to the Zwift Run Live YouTube channel.
That’s a different
YouTube channel to this one. But while you’re here, you may as well subscribe to the Film My Run
channel. Just click down below. You know what to do. Click the bell icon and you’ll get notified
every time I upload a new episode in this series. What you won’t find in this training block, is
tempo-based running or marathon pace running. Often, when I’m training for
a marathon, I will stick to one or two marathon-paced efforts,
just to gauge where I am in my fitness. And that’s around say 155-160 bpm for me. Kind of
middle to the top of Zone Three, early Zone Four perhaps. But you won’t find that in this
training block, because what we’re training for is endurance and stamina, not just
over three hours, but over 24 hours. And you’re going to be running THIS pace.
Slow, easy pace, for almost all of that. You do want to do some interval training.
We are going to be doing interval training, and that’s going to build our VO2 Max and
it’s going to help me climb the hills. So I’ve got enough oxygen so I’m not heavy
breathing when climbing up steep ascents. So, for today’s run, we’re going to cover 10 miles.
You’ll notice I’m not taking anything with me. I haven’t got any water, I haven’t got any gels.
Certainly won’t be taking any gels with me! But no food, no water.
10 miles. Should be able to
cope with that perfectly well. A couple of hours, an hour and 45 minutes, given that I’m stopping
quite a lot to do bits of filming as well. Most of my runs will be here in West Sussex on
the South Downs, the South Downs Way, and around about. Occasionally I might nip off elsewhere
just for a bit of a change of scenery and to give you guys something else to look at. But you know,
you can’t argue with this place, it’s absolutely beautiful, especially on a day like this. So
here we are at the highest point of the run, up on the top. Well, not quite
the top of Cissbury Ring in West Sussex. Over in the distance, over
there, is Devil’s Dyke, another high point, near Brighton. And then in front
of me is the coast and Worthing. In terms of weekly distance, well I do
start with a bit of a baseline.
So you know, I’m not starting from scratch here. So
this week we’ll do 100k. 60 odd miles. Then we’ll keep it at 100k for the next few weeks.
Four, five weeks or so of 100k, and then we’ll start building it up a bit. Now the maximum I’ll
probably get to, a couple of weeks before Lakeland 100, will maybe be a hundred miles. We’ll maybe
try and get a hundred miler in a couple of weeks before…two or three weeks before Lakeland. So
that’ll be my mileage. It’ll be 100k a week for the next five or six weeks then we’ll
start to build it up. Maybe add 10k per week and see if we can get near to 100 miles at least
one week in the training block. We’ll do plenty of uphill running outdoors and on the treadmill.
We’ll do lots of downhill running as well because you can’t neglect that when you’re training
for a mountain race or a hilly trail race.
And in terms of what Lakeland is. Lakeland 100,
having never done it, the only thing I’m going to be able to compare it to is the Arc of Attrition.
So the Arc of Attrition generally takes me around about 28 hours….28 to 30 hours
to complete. So let’s work on that basis, shall we? Maybe I can complete the
Lakeland 100 in under 30 hours. That’s maybe what we’ll aim for. Don’t get
that in the London marathon do you?! Beautiful isn’t it? That’s what you
come here for, isn’t it? That’s what you do trail running for. Beautiful
scenery and the sound of nature. I don’t wear headphones, you’ll notice I very
rarely wear headphones when I go out running. So throughout the series, we will be
talking about lots of different things. Nutrition, for example. I mentioned earlier that I haven’t
brought any water or any food with me on this run, and there’s a reason for that.
So we can talk
about that. We’ll talk about the kit, clothing, and what shoes I’m going to wear. What shoes do I generally
prefer? GPS watches, we can talk about those and anything else you want to talk about. Do
drop a comment down below if you want to hear me talk about any particular subject, and if
you’re not subscribed please do that now. Go and click the like button as well, and
that little bell icon. You know what to do. So that’s it. Thank you very
much for joining me on this first episode of the Lakeland 100 Training Series.
I’ll see you on the second episode. Take care, thanks very much for watching. Subscribe down
below and we’ll see you in the next one. Bye!.
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