Last UTMB Buildup Post
Here’s my last post about UTMB training and build up, this time including a few non running-specific components like physical therapy, diet, alcohol, and gear.
I’ve got two weeks of tapering until the big day, and I’m honestly enjoying a bit of a break after all the hard training. At the same time, I can’t wait for race and to get back to the excitement of UTMB week in Chamonix!
Big Miles, Big Vert: So I ran A LOT this year. Here are some stats for my fellow geeks out there with some comparisons to my 2017 UTMB buildup:
77 miles per week 2019 vs. 65 mpw in 2017
13,700 vert per week vs. 10,200 in 2017
6 week mega training block averaging 90 miles per week with 20,000 vertical
This block featured a 7 day stretch with 126 miles and 38,000 feet
I focused this year on tempo / interval efforts during mountain runs, and I also did more back-to-back long mountain runs.
I don’t feel like I’m faster on the downhills, in part because of my falls / injuries in May and June slowing me down, but I think I’m faster on steep uphills and have more endurance. The uphill speed showed up at the Tour de Fiz 40 miler, and I’ve been feeling really good 30+ miles into my long runs on tired legs.
I don’t expect to go much faster for the first 50-70 miles of UTMB this year, maybe picking up a few minutes here and there. But I’m really hoping to have more legs for the last 30 miles and 3 big climbs / descents. In theory I could pick up about 2 hours on this section if I nail it.
Race Specific Terrain: I was lucky to train in Chamonix for 2.5 weeks in late July / early August. There is no substitute for getting on the steep trails in the Alps. I also spent more time out in the Shenandoahs this year. In addition to weekend runs, I went out weeknights after work and would take half days off work to get more time in the mountains.
I’ve put together a bunch of routes in the Shenandoahs that pack in a lot of vertical. While not quite the Alps, these runs were a good proxy, and when we arrived in Chamonix I could tell that I was in better shape for UTMB type of terrain.
Physical Therapy: In late March I started doing physical therapy for the first time. I had a growing set of problems that just weren’t going away on their own. I had a minor tear in my hamstring in 2017, an ongoing left Achilles problem, and I did something to my back late last year that was getting progressively worse. I’m not getting any younger and finally realized I needed to do something to stay in this sport and train how I want!
I am so glad I started doing PT. It allowed me to clear up my injuries and finally get 100% healthy. It was also hugely beneficial for handling my heavy training load and speeding up recovery.
Stretching & Strength: I’ve continued doing a lot of core work, and I did a bit more upper body strength work than in years past.
PT helped identify problems with my hips and glutes that were driving some of my other issues like the lower back pain. I added in hip strengthening and a bunch of hip / glute stretches. These have been amazing and made a massive difference in my running. These are now part of my routine every day or other day.
Optimizing Gear: My pack was WAY too heavy in the 2017 UTMB and other races I’ve done with a long mandatory gear list. I’ve slowly made improvement to my gear and figured out what I don’t need / where I can go lighter. My pack is going to be a good 6-7+ pounds lighter than two years ago, which makes a big difference over the course of 105 miles! I’ll have another post soon specifically on my gear.
Cutting Back on Alcohol: when training really picked up, I needed all the sleep I could get. I started noticing that even moderate amounts of alcohol were making my sleep less restful. Inspired by the likes of Damian Hall, who took 5th at UTMB in 2018 and had cut out beer for 3 months leading up to the race, I’ve cut back quite a bit since late April.
I went dry for a month followed by another month of no beer. More recently I haven’t had hard or fast rules but have continued to have less alcohol in general. I definitely think it has helped with sleep and recovery, aside from just being good to do in general!
Diet: it takes a lot of calories to fuel 100 miles and 20,000 feet of vertical in a week. I want to make sure I get enough food and don’t stress about indulgences (ice cream, polishing off an entire bag of chips, etc.). But I’ve found it is really important to get enough good food – protein, fruits, veggies in particular. I notice that I feel much better, and I need to watch the iron levels after having gone anemic two years ago. Salads and bowls from Sweet Green and Cava help a lot. I also will bring a protein shake and / or protein bar when I head to the mountains for big efforts. I’ve also needed to hydrate a ton this summer with all the training in hot, humid weather.
Here’s to hoping all of the above pays off in two weeks!