Martin Parnell

In my March 2 column, I explained how one should prepare to run a marathon. I compared it to baking a cake.

The next step is a specific training plan for an ultramarathon. Again, I’ll use a food analogy and compare it to an “à la carte” menu.

Variety is the key; however, my training for the Comrades ultramarathon race in May in South Africa is a bit of a challenge when the Alberta March weather is -20C.

Fear not, where there’s a will there’s a way.

So let’s start with the hors d’oeuvres. This is the treadmill. Remember, the treadmill is your friend.

Each week, I run three one-hour training programs. The first is a “hill climb.” I set the machine at eight kilometres/hour and slowly increase the incline to eight per cent.

The second is a “tempo run.” I warm up with two kilometres then set the speed at a 10 kilometre race speed — 13 kilometres/hour — for six kilometres then cool down for two kilometres.

The final program is an “interval run.” I warm up for two kilometres then run 700 metres at maximum speed, for me that’s 15 kilometres/hour, then walk 300 metres. This is done for six kilometres before a two-kilometre cool down.

There is one golden rule about the treadmill — never run on it for more than an hour otherwise your head will explode.

A way to reduce the boredom is to watch TV. I suggest The Amazing Race, Mantracker or Project Runway. Note: even though it’s called Project Runway there’s not much running in this show.

We now move onto the entrée — the long slow run. This is the key to any marathon or ultra-running program.

Once a week, I head out to the pathways system in either Cochrane or Calgary. With two months to go to my next race, my long runs are 40 kilometres. In two weeks time, I will be doing the key runs: two 40-kilometre runs back-to-back on a Saturday and Sunday.

Another option I’ve used for the long runs is snowshoe running. This is the fastest growing winter sport in North America and is a blast.

There are great trails in West Bragg Creek and Kananaskis and the footing is always good.

I use a pair of Atlas light-weight “race” snowshoes, with Salomon water-proof trail shoes.

Finally we come to dessert. For this I have selected “stair running,” a very tasty treat.

Martin Parnell is training for his ultramarathon in South Africa in May with a healthy dose of stair training. These steps start on the south side of Griffin Road just before the intersection with Fifth Avenue and end at the pathway system that goes to the Bow River. Photo by Martin Parnell

The Comrades ultramarathon is an uphill run and stairs are the key to train this way.

On April 16, I will be participating in the Run for the Wilderness — attempting to climb the Calgary Tower as many times as possible in five hours. There are 802 steps.

I was lucky to find a set of 84 steps in Cochrane and have been running up and down them the last couple of weeks.

So there you have it, an “à la carte” menu for ultramarathon training.

In my next column, I will tell you about the history of the Comrades Marathon and why it is one of the greatest foot races in the world.

© 2011 Martin Parnell

mjparnell@shaw.ca

www.marathonquest250.com

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