As the Surf Coast Century 100 km race gets closer (less than 3 weeks away), I have been able to reflect on my preparation and in particular, the quality of the training block I have now almost completed. 

This has been the best training block I have ever done. 

• I have run the most amount of kms in a training block;
• My overall fitness has significantly improved; and
• I have had no injuries!! 

All of this has been achieved even with a 2 hour daily exercise limit in place in Melbourne and the challenges of working around a baby’s schedule. Although I won’t fully know how the training block has gone until I complete the Surf Coast Century, I believe I have given myself every opportunity to do well.

Today I’m looking at what I’ve done in this training block to identify why it has been so successful.

Good Planning

My training block began with clear guidelines and each day mapped out with the type of run (easy, hills, tempo and long runs) or rest required. The total kms for each week steadily increased at a rate between 10-15% – not too quickly to risk injury and not too slow that I would never progress.

My Ultra Marathon training plan was a template which needed to be heavily modified to suit my ability as well as lifestyle – specific rest days that suited my needs as well as my long runs on a Sunday. The plan was much needed especially when I wasn’t feeling motivated to complete the day’s workout. This needed to be modified again once COVID-19 restrictions were introduced. However, this did not drastically impact my training plan… except for my long runs. 

The longest run I was able to complete was a 30km trail run when restrictions were not yet in place. Certainly not ideal but I made the best of a bad situation, maximising the most of my available time to train each day.

Injury Prevention

Almost every one of my past training blocks have been hampered due to injuries or illness. Perhaps there is a benefit to being in lockdown, no catching a cold from taking Melbourne public transport to and from work!

I’ve focused more on injury prevention techniques than ever before during this training block. I allocated at least 15 min of foam rolling at the completion of each run. In the past, this was never a priority. As a result I found that there was little to no tightness in my legs and around my knees – something of a major concern in past training blocks.

I have rotated my shoe usage as well as the training surfaces where possible. I opted for footpaths close to home and around the local oval, grass and crushed rock my preferred surface. 

As part of my training plan, I also incorporated 2 rest days a week. During these, I was able to recover from the larger amount of kms being completed. I also made an effort to get to bed a little earlier and aim for 8 hours of sleep a night. This usually didn’t happen but only narrowly missed. I believe I was only able to get through this training block with this renewed rest and recovery focus – something I intend to do on an ongoing basis.

Other Factors

Other factors that may have impacted my training block was the inability to complete long training runs. With restrictions of 2 hours of exercise per day, this was impossible (without a treadmill or similar at home). This may have also been one of the reasons that injuries did not occur. However, this may also affect my ability to complete the SCC, my preference being one long run per week, but I’ve tried to make the best of it.

Another restriction imposed was that swimming pools remained closed. Although this is not a big part of my training, it has helped my recovery in past training blocks. When pools are reopened, I’ll endeavour to include this as part of my training and recovery practices.

Throughout this training block, I have been able to test my gear, nutrition and hydration which I prioritise before every major event. I’ve discovered some new treats to eat (Wagon Wheels and Red Bull anyone?) and I’m feeling more confident about my ability to complete the event. 

I haven’t had the ideal preparation but I’ve given myself every opportunity to do well at the Surf Coast Century. All that is left now is race day.

Bring it on!

Thanks for checking in on my progress and all the best with your own workouts and events you’re tackling this year! Check out my Race Schedule for more detail on other events I’m looking to tackle in 2021 and beyond.