Specific training for the Montane Rivington Trail Marathon (3100ft ascent and descent) in October 2014 which highperformancerunner.com founder and coach John Danahay won outright in a time of 3 hours 26 minutes
Aged 52 – 5ft 10’’ tall (1.78m) – 130lbs (59kg)
Background: Prior to this race I’d already run most days for more than 37 years, mainly competing on track and cross country up to County level. After gaining a Bronze medal in the M50 category at the British Masters Cross Country Championships, and running for England in the Home International Master’s race in 2013 I decided to try some events I’d not previously attempted. I was coaching GB International and National Ultra Trail Champion Tracy Dean at the time and she helped me massively in preparing for and completing this event. There is no substitute for practical experience and with Tracy’s help there is no doubt I was able to fast track my way through these races.
In 2014 I decided to have a go at Trail marathons after a 30 year break from marathon running. In February 2014 I made my debut in the Montane Grizedale Trail Marathon (3800ft ascent and descent), taking it steady early on, but still falling apart after 17 miles for a 15th place finish just under 4 hours. I next did the Montane Howgills Trail Marathon in late May and came 2nd overall (4500ft ascent and descent) despite setting off too fast chasing mountain running legend Martin Cox and struggling badly over the final 6 miles, again in just under 4 hours. I then did the Peak Sky Race over 30 miles at the beginning of August (finishing 7th overall in just over 5 hours) but chickened out of racing, and just jogged round using the distance and terrain to gain experience.
After the Peak Sky Race I had a few very easy weeks and then started training specifically for the Montane Rivington Trail Marathon in mid-September. My training strategy was based on my thinking that I had prepared well for the previous races but not put it into action on the day due to poor pacing and fuelling. I had a good base so all that was required was a short specific preparation period to get me into the right condition, and then use better race tactics to be much more competitive at this level (as long as someone like Martin Cox didn’t turn up again). My specific training meant 2 more sustained hilly trail runs of 10 and 15-18 miles each week carrying an overweight pack. Other runs were mostly shorter up to an hour, mix of road and trail but not pushing. Just a very few short faster efforts and progression runs but nothing faster than 6 min miles. (I could still race at 5.30 miles on cross country at the time).
This is my 6 weeks specific preparation before the race after a short break of a couple of weeks:
First week to get the legs working again with mostly short easy runs
Mon 15/9/14 – Easy 4.9 miles flat road – 39mins – av 8.08/mile
Tue 16/9/14 – Steady 6.5 miles hilly road – 50mins – 703ft – av 7.45/mile
Wed 17/9/14 – Steady 6 miles flat road – 46mins – av 7.42/mile
Thu 18/9/14 – AM: Easy 2.9 miles flat road – 31mins – av 10.51/mile. PM: Easy 2.5 miles flat grass – 30mins – av 12.05/mile
Fri 19/9/14 – AM: Easy 3.4 miles flat road – 35mins – av 10.34/mile. PM: Easy 3.6 miles flat road – 40mins – av 11.04/mile
Sat 20/9/14 – Easy 4.5 miles hilly road – 43mins – 554ft – av 9.40/mile
Sun 21/9/14 – Very easy 6.4 miles flat grass – 60mins – av 9.27/mile
Total 40.7 miles – 6 hours 18 mins – 1426ft
Second week starting to bring in some more hilly and sustained runs
Mon 22/9/14 – Steady 5.4 miles hilly road – 44mins – 629 ft – av 8.13/mile
Tues 23/9/14 – Fartlek 5.2 miles flat grass – 42mins – av 8.03/mile
Wed 24/9/14 – AM: Fasted steady 5.7 miles hilly road – 636ft – 45mins – av 7.54/mile. PM: Easy 5.2 miles – 42mins – av 8.03/mile
Thu 25/9/14 – Steady 8.0 miles hilly road – 773 ft – 60mins – av 7.29/mile
Fri 26/9/14 – Easy steady 6.4 miles flat grass – 52mins – av 8.03/mile
Sat 27/9/14 – Very easy steady 4.6 miles flat road – 42mins – av 9.15/mile
Sun 28/9/14 – Long steady 16.1 miles hilly trails – 1050ft – 2 hours 17mins – av 8.32/mile wearing over weight pack, and practising fuelling
Total 61.3 miles – 8 hours 24 mins – 3561ft
Third week increasing hilly road and trails – highest training load 3 weeks out from the race
Mon 29/9/14 – Steady 7.2 miles flat road with 10mins tempo @ 6.10/miles – total 50mins – av 7.05/mile
Tue 30/9/14 – Easy steady 5.3 miles flat road – 43mins
Wed 1/10/14 – AM: Fasted steady 6.5 miles hilly road – 49mins – 709ft – av 7.31/mile. PM: Steady 6.6 miles canal – av 7.30/mile.
Thu 2/10/14 – Steady 10.7 miles hilly trails – 82mins – 1032ft – av 7.43/mile with overweight pack
Fri 3/10/14 – AM: Fasted easy 5.3 miles flat road – 42mins – av 7.56/mile. PM: Easy 52mins flat road – 42mins – av 8.06/mile
Sat 4/10/14 – Steady 5.3 miles hilly road – 43mins – 596ft – av 8.10/mile
Sun 5/10/14 – Long steady 17.4 miles – 3 hours 10mins – 3200ft – Time on feet run averaging 11min miles with overweight pack hitting target ascent, and practising fuelling
Total 69.3 miles – 10 hours 13mins – 6169ft
Fourth week with more specific prep
Mon 6/10/14 – Easy 5.1 miles flat road – 42mins – av 8.11/mile
Tue 7/10/14 – Steady 9.4 miles hilly road – 74mins – 1102ft – av 7.51/mile
Wed 8/10/14 – Sustained 5 miles in 6.2 miles flat road – 44mins – 7.13/mile
Thu 9/10/14 – Steady 10.2 miles hilly trails – 81mins – 1023ft – av 8-02/mile – with over-weight pack
Fri 10/10/14 – Very easy hilly 7 miles hilly Trails – 69mins – 464ft – av 9.49/mile
Sat 11/10/14 – Progressive 6.8 miles flat Road – 50mins – 7.56 down to 6.51/mile – av 7.21/mile
Sun 12/10/14 – Long steady 16.1 miles hilly trails – 2 hours 22mins – 2526ft – av 8.51/miles with over weight pack practising fuelling
Total 66 miles – 9 hours 5mins – 5217ft
Fifth week starting to taper down a bit but with 1 hilly 10 miler on the road and 2 hard hilly trail runs, offset by easier running
Mon 13/10/14 – Steady 5.5 miles flat Road – 44mins – av 7.58/mile
Tues 14/10/14 – Steady 10 miles hilly Road – 79mins – 1210ft – av 7.50/mile
Wed 15/10/14 – Easy 5 miles flat Road – 42mins – av 8.21/mile
Thu 16/10/14 – Steady 11.3 miles hilly Trail – 1 hour 26mins – 1173ft – av 7.39/mile with overweight pack
Fri 17/10/14 – Easy 7.6 miles flat Road – 67mins – av 8.55/mile
Sat 18/10/14 – Rest
Sun 19/10/14 – Long steady 13.3 miles hilly Trail – 1 hour 41mins – 1465ft – av 7.39/mile with race pack (50% of race distance and elevation) practicing fuelling – This felt very comfortable so I knew I was ready.
Total 53 miles – 7 hours 1mins – 3900ft
Sixth week tapering properly into the race
Mon 20/10/14 – Steady 5.2 miles flat Road – 40mins – 7.51/mile
Tue 21/10/14 – Easy 6.5 miles flat grass – 54mins – 8.17/mile
Wed 22/10/14 – Progressive 5.2 miles fasted flat Road – 38 mins – 7.45 down to 6.36/mile av 7.12/mile
Thu 23/10/14 – Easy 3.4 miles flat Road – 27mins – av 8.05/mile + carb loading
Fri 24/10/14 – Easy 3.4 miles flat Road – 27mins – av 7.56/mile + carb loading
Sat 25/10/14 – Rest + carb loading
Sun 26/10/14 – Montane Rivington Trail Marathon 26.7 miles 3100 ft – 1st place in 3 hours 26 mins. In the race itself I took it steady early on, running comfortably with the lead group, obviously feeling stronger than the others on the uphills, slower on the downhills. I started to push on after half way at the highest point and gradually dropped the two other runners in the group. I built up a good lead of 4-5 minutes by 20 miles but then took a big tumble off a stile breaking my glasses and gaining a bloody head wound. I managed to gather myself back together and only started to fall apart in the last 2 miles. I was not in great shape at the finish (see photo) but the fall had obviously used up extra adrenaline and energy. I finished 3 minutes and 6 minutes ahead of the next two runners respectively. Mission accomplished! Fuel: 6 x SIS gels – 1 every 30mins. Approx 1 litre of water.
Total 50 miles – 6 hours 31mins – 3200ft
If you have a question or need additional advice, or you want to give me feedback on how this advice worked (or didn’t) work for you, please don’t hesitate to contact me
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