Case Study. Aaron, age 48
Happy is fast!
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Goal 100 miles.
Aaron came to coaching with the goal of completing the Mountain Lakes 100 in September of 2020 as a sub-24 hour finisher. After a cancellation for the pandemic and an injury stopping him from the 2021 edition, he finished the Mountain Lakes 100 in September of 2022 well under his goal time in 20 hours 19 minutes. After his injury, we were able to dial in training to include lower mileage than he had been doing historically, consistent strength training and a significant in-season break for bike racing. When we started training in April 2020 he was running consistent 40-50 mile weeks with 3 weeks of build and a week of lower mileage, somewhere in the 30 mile range. On this plan he finished a mountain 50 miler in July 2020. He trained through September despite his goal race being cancelled. We started back training in January of 2021 with no strength training and 40-50-mile weeks and after a month, he was injured. He managed a 50k finish in July by adding in strength training but was injured again post-race. |
Lower Mileage, More Strength
After a year of inconsistent training and nagging injury, we started 2022 by lifting heavy, keeping biking in the rotation and running less mileage. 2022 started with a build to the Black Canyon 100k in February with just 2 weeks of training over 50 running miles. Training did include twice weekly strength sessions and bike rides with tougher sets.
The next two months included the same lower mileage with just 3 weeks above 50 miles and twice weekly strength sessions focused around squats, deadlifts and power moves like kettlebell swings and box jumps. He completed the Canyons 100k feeling amazing and instead of training through to Mountain Lakes 100 in the fall, he began a training block focused on completing a 100-mile mountain bike race in July.
From May 2022 to July 2022 while prepping for his bike race, weekly mileage was 20 miles per week of running and 5 hours a week on the bike with 3 weeks of 8+ hours on the bike. Strength training continued and he set a PR in his deadlift as well as beating his previous time on the mountain bike course which was 10 years ago.
Post mountain bike race he was ready for the final training block from July to September. His average run mileage was 37 miles a week with just 2 weeks over 50 miles. His longest long run was 20 miles and he continued with twice weekly strength training and about one bike session weekly. His training did not follow the traditional 3 weeks on, one restore week model and instead favored 2 harder weeks or even one harder week and then backing off.
This is NOT intended as a guide for all athletes or a template for racers. This case study is a reminder that NOT ALL RUNNERS can handle high mileage, not all runners can handle a three week build with one week off and not all runners can stay injury free without heavy lifting and cross training. Now that we know what works for him, we are using the personal template to take an off season with a focus on low mileage and lifting before he prepares for a 100k in the spring.
After a year of inconsistent training and nagging injury, we started 2022 by lifting heavy, keeping biking in the rotation and running less mileage. 2022 started with a build to the Black Canyon 100k in February with just 2 weeks of training over 50 running miles. Training did include twice weekly strength sessions and bike rides with tougher sets.
The next two months included the same lower mileage with just 3 weeks above 50 miles and twice weekly strength sessions focused around squats, deadlifts and power moves like kettlebell swings and box jumps. He completed the Canyons 100k feeling amazing and instead of training through to Mountain Lakes 100 in the fall, he began a training block focused on completing a 100-mile mountain bike race in July.
From May 2022 to July 2022 while prepping for his bike race, weekly mileage was 20 miles per week of running and 5 hours a week on the bike with 3 weeks of 8+ hours on the bike. Strength training continued and he set a PR in his deadlift as well as beating his previous time on the mountain bike course which was 10 years ago.
Post mountain bike race he was ready for the final training block from July to September. His average run mileage was 37 miles a week with just 2 weeks over 50 miles. His longest long run was 20 miles and he continued with twice weekly strength training and about one bike session weekly. His training did not follow the traditional 3 weeks on, one restore week model and instead favored 2 harder weeks or even one harder week and then backing off.
This is NOT intended as a guide for all athletes or a template for racers. This case study is a reminder that NOT ALL RUNNERS can handle high mileage, not all runners can handle a three week build with one week off and not all runners can stay injury free without heavy lifting and cross training. Now that we know what works for him, we are using the personal template to take an off season with a focus on low mileage and lifting before he prepares for a 100k in the spring.
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