As the table below shows, I did a lot more training in my second run through of the Big Vert plan.
Exactly:
- 46% more vertical gain
- 18% more distance
- 32% more time running
- about the same amount of muscular endurance (ME) sessions
- twice as many Z3 sessions
- over six times as many hill sprint (HS) sessions
But did it prepare me well enough for my race (the Ultra Pirineu, 100 km and nearly 6000 m+)?
Yes, definitely!
- I finished in a time within my target range, which admittedly was broad given I hadn't done a race this long before.
- I felt strong throughout, even at the end, running well on the last downhill and flat bits.
- I recovered quickly afterwards.
The plan itself, forgetting the races it successfully prepared me for both times, has also taught me how to train for hilly events and get used to doing lots of climbing.
What's next?
I'll probably use a hybrid of the Big Vert plan next year to prepare for similar or the same races, varying the terrain and adding in elements from Fast After 50 by Joe Friel, which gels pretty well with the Uphill Athlete philosophy.
I plan to do four-week cycles with one recovery week, one vert week (the most elevation gain), one flatter week (the most distance) and one mixed week (in between the vert and flatter weeks in distance and metres climbed).
Why mix up the terrain?
First, I want a bit of variety. I like running on the flat! And not just for recovery runs.
Second, I want to make sure I continue to develop or maintain my running economy and form, and you can only do that (I think) with some more intentional flat running.
The Big Vert plan was great for adapting my body to handle lots of elevation gain. But I don't want to be doing that kind of training forever, even if I'm only preparing to do hilly ultras. Actually, especially if I only do hilly ultras! In that case, I'd never get to run on other terrain and at other paces. My running would become one dimensional. Not something I can afford given the meandering paces I go at even when in top shape!
If I keep up the ME, hill sprints and other strength stuff, I should be able to get enough climbing stimulus in the varied four-week cycle to not fall apart on race day. And I'd do more climbing in the last two months or so before the race, especially in the race-specific long runs.
