Running, Lifting, Motherhood

Run Lift Mom is an audio podcast uplifting women and guiding mothers through their fitness journey. Episodes feature expert interviews in the topics of running, strength training, and motherhood.

Hi there, I'm Suzy!

Hi there, I'm Suzy!

I uplift other women and create community in the areas of running, lifting, and motherhood.

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Running, Lifting, Motherhood

Run Lift Mom is an audio podcast uplifting women and guiding mothers through their fitness journey. Episodes feature expert interviews in the topics of running, strength training, and motherhood.

3 Tips from Ultramarathon Training You Can Use in a 5K

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As many of you know I am training for a 100 mile race. It’s Blackbeard’s Revenge in late March so I’m currently in high mileage territory.

Now, I don’t think everyone out there is training for an ultra but maybe you would like to do an endurance race that requires more volume than YOU are used to. 

Here are 3 tips from ultramarathon from training you can use in a 5K, 10K, half, or full marathon: 

Doubles and Triples

I’m doing a lot of multiple runs throughout the day since my effort will likely span the course of 25-30 hours.

I did a single 12 hour effort that yielded 65 miles but that’s the only extremely long effort I’m doing. 

I’ve talked about not going beyond 3 hours in a single training effort here before and I stand by it. I need to prepare my body for the volume but am also almost 40 years old- there’s a fine line there between volume and injury 

So, I’m doing double and triple runs in a single day 

For example, if I have 20 miles to run that could be 10+10 or 7+7+6

Naturally, I have to schedule around this to a degree with childcare (& you probably will with work), but splitting your effort is a way to achieve high volume 

Back to back long efforts 

Another strategy I am using in an effort to prepare my body for the fatigue I’ll feel in later miles is back to back long runs. 

This would be, for example, doing a 12 mile schedules long run it key effort and then a 10 the following day. 

The outcome here is training effect. I want my legs to be tired on run number 2. I also want to run through it so I’m stronger on the other end.

Note you can combine with doubles or triples if you are training for a marathon or above. 

Under that, you can probably choose either/ or & hit the volume and desires training effect. 

Splitting the difference on bedtime 

I know sleep is a crucial part of recovery and I’m programming it as if it were part of my mileage

My strategy, taken from an infant sleep counselor, is to go to bed 20-30 minutes earlier and wake up 20-30 minutes later than normal 

Normal is defined as when I’m not training for a race. 

This gives me at least an extra half hour each night, translating to 3.5 hours extra per week. 

My body needs that. I bet yours does, too.

I hope these tips are helpful to you & challenge you to choose ONE to apply during your next race training. 

If you are in need of a personalized program, send me a message. Coaching launches next month with limited space & I’d love to work with you! 

This episode is made possible by your support of my ZYIA Active business and a partnership with Red H Nutrition: use RUNLIFTMOM to save 10% on anything including the gut health bundle with Adaptogenic Symbiotic

Learn about the ZYIA Active business opportunity by visiting this site.

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