[nniroclax]

* Wake up somewhere around 7am. Coffee.

* Meditate (10-30 minutes depending on how I feel)

* Light yoga/stretching + daily journal

* Whatever workout is on the ultra marathon training plan

* shower then get to work

* 1pm lunch

* back to work

* if afternoon drowsiness sets in then its nap time, if not, keep working

* cook & eat while watching some tv

* depending on how I'm feeling either get some more work done or just relax

* get ready for bed + read + sleep usually around 10:30. I like to sleep.

Sundays are for debriefing last week and planning the next. On bad days, replace the work with playing animal crossing, cleaning, mindlessly browsing the internet, and switching between online courses & YouTube

[curiousDog]

That sounds like a pretty relaxed schedule. What do you do for work if you don’t mind sharing?

[nniroclax]

I work for myself, so I definitely have the benefit of a flexible schedule. I used to be a product director, now I’m working on building a tool to scratch an itch I had in my past role.

[dt5702]

What’s your ultra training plan? Routine sounds great!

[paulcole]

Can’t speak to that person’s routine, but really depends on what your goals are.

I have no time goals or plans for an oraganized race. I just like to be in shape enough to do 30+ mile efforts about once a month w/ a 20-25 mile long run once a week and keep that up without injury.

My training is pretty simple.

I do 10 miles 2-3x a week. Mostly on flat roads but ending up at a nearby trail that has ~1,000 feet of climbing over 1.7 miles. My speed on the uphill section varies pretty wildly but by feel each effort feels nearly identical, tiring but by the time I finish I’m nowhere near exhausted. Average time for this route is probably 2 hours and 5 minutes (I did it 110 times last year).

On my long run day I try for around 20 miles with 2,000 - 3,000 feet of climbing. Sometimes instead of that, I’ll do a tougher 12-15 mile route with a similar amount of elevation. Again my goal is low to medium intensity with enough left over for another run the next day. My average pace here might be 12-15 minute miles.

I always run the day after the long run, usually 7-12 miles either flat or my 10 mile route described above. Just going off feel and what I’m capable of.

About once a week I do some kind of short fast intervals just because I like it. Something like 3x2 mile at a pretty fast pace (for me), like 8:15 per mile. Or 4 x 5 minutes at a little faster pace. Super easy jogs between intervals.

That usually adds up to 40-50 miles a week. I’ll drop down to 30-35 if I want a break.

When I’m at my “peak” fitness, I have no problem stretching the 20 mile long run to 30 or so. But it does take a little more recovery than I like and the risk of injury does seem to go up a bit.

My goal is healthy long distance running for decades so low intensity relaxed running is key for me.

[dt5702]

Thanks for sharing your routine. I’ve been navigating the realms of long distance running for a few years and I’ve not been able to strike the balance between injury and effort so far. I’m aspiring to do an ultra next year (have done 35m previously but injured) and I’m seeking a routine/rhythm where I can crack that out without injuring myself. Thanks for your considered response!

[nniroclax]

I’m using the one in Krissy Moehl’s book. So far, so good! It feels pretty balanced.