Norrie Williamson’s 14-Week Ultramarathon Program

Norrie Williamson, is an ultramarathoner, who had competed in the Comrades Ultramarathon, and a veteran of ultra races from 56 to 1,000-km distances and competed in more than 100 ultradistance events to include 262-km Spartathlon in Greece and the 226-km Hawaiian Ironman Traithlon. In 1989, he authored the book “Everyman’s Guide to Distance Running”, which includes a training program for aspirant Comrades Ultramarathon runners.

The following is the revised 14-week version of the program which I am suggesting to be followed by the novice participants of the 1st Bataan Death March 102K Ultramarathon Race. Although this program is suited for the 96K Comrades Ultramarathon, a little adjustments from this training plan would suit and be appropriate for our preparations for the Bataan Death March Ultra Event.

This Novice Program is for for runners who have not run an ultramarathon race before and who aim to finish a run similar in length to the Comrades in 9:30:00 to 11:00:00 hours. The requirement is that the runner will need to train 5 days per week and be able to run 50-85 kms per week when in peak training. Personal best times when starting the training should be 10K in more than 51:00 minutes; 21K in more than 2:00:00; and the marathon in more than 4:00:00 hours.

Week 1                                        Week 8

M      0                                                    M      0

T   6 X 100m (H)                                     T     10

W  10-12 (W)                                          W     4-5 X 200m (H)

Th  4 X 1:00 (3:00) (S)                            Th    15-17

F    0                                                      F      0

S   25                                                     S     22-25

Su  18-21                                              Su   18

Week 2                                      Week 9

M   0 (W)                                               M  0  (W)

T    10                                                  T   2 X 5 X 00:35 (H)

W   15-18                                            W   15-18

Th   8 (W)                                             Th   8 (W)

F     4 X 1:00 (3:00) (S)                         F     4 X 01:00 (3:00) (S)

S    0                                                   S       0

Su  10-Km Race                                 Su    10-Km Race

Week 3                                   Week 10

M    0                                                 M    0 (W)

T     6-7 (H)                                       T    8-10

W    15-18                                         W    3 X 02:00 (04:00) (S)

Th   8 (W)                                           Th    15 (W)

F     0                                                 F      0

S     30-35 @ 90K pace                    S      30 @ 90K pace

Su    10-12 @ 42K pace                    Su     20-25 @ 42K pace

Week 4                                   Week 11

M    0                                                M      0

T    6-7 (H)                                       T     2 X 6 X 00:35 (H)

W   15-18                                        W     18-20

Th   8 (W)                                         Th    8-10 (W)

F     0                                               F      0

S     20-25 @ 90K pace                  S     3-4 X 02:00 (04:00) (S)

Su   10-12 @ 42K pace                   Su    34-35 @ 90K pace or

                                                                21K @ 42K pace

Week 5                                  Week 12

M    0                                               M     0 (W)             

T     8                                               T      0 or 8

W    0                                               W      2-6 X 00:35 (H)

Th   3-5                                           Th     8-10 (W)

F      0                                              F        8-10

S      8                                              S        4 X 02:00 (04:00) (S)

Su    50-60 @ 90K pace                 Su      10 @ 90K pace

Week 6                                  Week 13

M      0                                              M      8

T      8 or 0                                       T      0

W     10                                            W       12-15

Th    0 (W)                                        Th      2-4 X 00:35 (H)

F      10 including 3 X 200 (H)          F      0

S      20-22                                      S      18 @ 90K pace

Su     0 (W)                                       Su    0

Week 7                                  Week 14

M     8-10                                        M     0

T      4 X 01:00 (2:30) (S)                  T      4 X 01:00 (03:00) (S)

W     16 (W)                                      W     0

Th     0                                             Th   3 X 01:00 (3:00) (S)

F       2-4 X 01:00 (02:00)                 F      0

S       0 (W)                                        S      3 X 00:30 (02:00) (S) or 0

Su     42-km race                             Su    96-km race     

Note:                       

All distances are in kilometers

Key:

(W)—Weight Training                 (S)—-Speed Training

(T)—Track Workout                   (H)—-Hills

5 X 01:00 (02:30) means 5 intervals of 1 minute fast running with 02:30 recovery between intervals.

How About “Bataan Death March Memorial Ultramarathon Run” In The Philippines?

The reason why I conducted the “first and only Bataan Death March Challenge” in April 2000 held along the exact route where the event occured because I was challenged why in the world would the ROTC of White Sands, New Mexico, USA celebrate such event in their desert where a handful of US World War II survivors from that State would be supported and commemorated. Also, there are three other places/States in the US where they commemorate this famous Bataan Death March.

“100K Challenge”

Do you want to take the “100K Challenge”?

This will test if you are ready for your tempo runs, speed runs on the oval track, hill workouts, and long steady runs (with “surges” along the way or fast pace at the last 10 kilometers of your long run or long runs at race pace). If you successfully pass this challenge without any injuries, it means that you have developed the endurance and strong leg muscles necessary for a marathon with the end result of attaining your desired finish time.

You can do this with your treadmill machine or along the paved road which is relatively flat. Do the scheduled runs as instructed so that you can recover in between morning and afternoon/evening workouts. You should do the challenge from Monday to Thursday so that you can rest and recover for the rest of the week.

Monday—5K (AM) + 10K (PM) = 15K

Tuesday—10K (AM) + 15K (PM) = 25K

Wednesday—15K (AM) + 20K (PM) = 35K

Thursday—25K

Total = 100K

All Runs should be at moderate (10% less your race pace) or near your Race Pace. Make a log/journal of this challenge and you should be able to get your average pace per kilometer after running 100K.

If you think you are not ready, then don’t do it. But if you want to try, go for it!

Good luck!

Lessons Learned: Bulldog 50K Ultra Trail Run

1) Intelligence (“Know The Enemy”)—I had the chance to run through the 22K distance (except the last 3K) for each loop of the trail run distance on two occassions; my first time one month before race day and the second time two weeks before the race day. These practice runs along the trail route starting at 9:30 AM and 7:30 AM on each run gave me the needed knowledge and information as to the overall profile and condition of the route. Through these practice runs, I was able to gain confidence and finally plan for my race strategy. Running through the trail route gave me 50% chance of finishing the race.

2) Do Your Homework—I had to make a research on the Internet and from books and magazines available in order to get as much information I could about running an ultramarathon. The book “The Ultramarathon Man” by Dean Karnazes had greatly influenced me to take my body what it feels to experience and finish the ultramarathon.  Printed magazines on Ultra Trail Running and books about ultramarathon had also helped me by reading the experiences of ultramarathoners who were just like anybody else—they started too as beginners. “Tips” and words of encouragement from my blog visitors (Ben Gaetos aka Benwah, Quicksilver, and Eric aka Habang Tumatakbo) were very helpful. Thanks to these ultra friends!

2008 Bulldog 50K/25K Race Report & Results

The following is an e-mail letter sent to me by Nancy Shura-Dervin, the Race Organizer of the Trail Run, which I received yesterday afternoon, two days after the race. It is actually a race report of what transpired during the race and the official results of the 50K/25K races. I am sure that each of the participants had received the same letter.

From this e-mail letter, the following observations were made:

1) All participants to the Bulldog 50K/25K Races registered “on-line” and there were no late registrants on the day of the race.

2) Each participant were given enough reminders and guidelines about the route and what to expect during the race through e-mail before the race.

3) Each participant received this e-mail regarding the report and results of the race two days after the race.

4) The race organizers limited the number of participants for better control, support, and overall management of the race.

5) There are still vandals and cheaters in road races even in the United States! I could not see the reason why such people do irresponsible acts.

6) I placed # 100 out of the 139 finishers with a finish time of 7:18:16 hours. The report did not mention if there were DNF in the 50K ultra race.

7) The race was well organized and the aid stations with volunteers did a splendid and wonderful job in taking care of the runners’ needs.

My First Ultramarathon Race: Bulldog 50K Ultra Trail Run

Recap of the Bulldog 50K Ultra Trail Run in Malibu Creek State Park, Calabasas, California, USA (23 August 2008)

I registered to participate in this ultra trail run on the 2nd week of July after I arrived in Los Angeles, California to experience what it takes to run an ultramarathon, a running event which is longer than a marathon. My son paid $ 70.00 for the registration fee through his bank’s debit card and my application was accepted immediately.

I ran through the route of the race for two times except for the actual last 3 kilometers of the trail that connects the Corral Canyon/Backbone Trail to the Malibu Creek State Park, which is the Tapia Trail, instead, I had to run along the side of the Las Virgenes Road facing the incoming traffic.

In my first practice run in this route (25K-loop) with my son, my GF 305 registered a total ascent of 4,593.6 feet (1,392 meters) not including the last steep hill between Tapia Park and Malibu Creek State Park, and a total descent of 4,217.4 feet (1,278 meters). After running the whole distance of the Bulldog 50K Ultra Trail Run, I expect to run run twice the figures above as my total ascent & descent distances. The race started at an elevation of 600 feet (182 meters) and reached the highest peak of 2,528 feet (766 meters) at the end of Bulldog & Corral Canyon Trails. And I have to run through the peaks and the trails twice under the heat of the sun!

Race Strategy and Tactics: Bulldog 50K Ultra Trail Run

1. Finish The Race—The ultimate objective in participating to this ultramarathon trail race is to finish the race. This will be my first ultramarathon trail run and treat this as my benchmark for future training in ultramarathon races.

2. Think Time, Not Distance—Since this will be a run along the mountain trails of Malibu & Calabasas, my average pace will be slower and I have to finish the race within the 9-hour limit, starting at 6:30 AM and closing the race at 3:30 PM. I should be able to run eack 25K loop within 4 hours or better.

3. Familiarity of the Race Route—I ran the 25-K loop twice, one week before and after the San Francisco Marathon finishing each run practice at 3:30 to 4 hours. At least, I have a knowledge of the route and had experienced running it during noontime.

5 Days Before Bulldog 50K Ultra Trail Run

Last Monday afternoon, I did a speed run around the neighborhood covering at least two blocks and this session was an impulsive action on my part just to test if I still have some speed on my legs. It had been months that I did not have this kind of speed drill due to the fact that I concentrated much on my endurance for the San Francisco Marathon and lately, for my first ultramarathon trail run this Saturday. The streets in the neighborhood is relatively flat with some ascending portions and I thought I could make some sprints along the sidewalk. And I did!

One loop has an average distance of 850 meters as my GF 305 registers 845 to 870 meters on those repetition runs I did. I was surprised to see that I averaged 4:30 minutes per kilometer on my pace for the whole speed session. I did eight (8) repetitions of the loop with at least 200-300-meter recovery runs in between reps. I was happy and surprised that I still have that speed with my legs and I guess, I am becoming faster with my average speed.

Bulldog 50K Ultra Trail Run: Reminder Before Race Day

I just received this reminder from my e-mail sent by the race organizers of the Bulldog 50K Ultra Trail Run.

Dear JOVENAL:
Your event is coming up and we want to be sure you’re event day ready. Please take a moment to review your race registration information below:
Print and bring along to your event

Confirmation #:	33899847-071808171743
Name:	Jovenal Narcise
Event Name:	Bulldog 50K Ultra Run
Date:	08/23/08
Location:	Malibu Creek State Park
Event Web Site:
http://www.bulldogrun.com

	Sunglasses
	Hat
	Sunscreen
	Safety ID Tag, Like Road ID
	Post Event Snack
	Plenty of Can-Do Attitude

We hope you have a safe, fun and successful race day!
Your friends at Active.com

“Think Time, Not Distance”

6:47 PM 11 August 2008 (Silverlake & Echo Parks)

The advise of elite runners in ultramarathon trail running is to think of the time of one’s duration to finish the distance but not the distance of the course. Since the terrain of the trail will be more challenging and the elevations will be higher, the pace from my ordinary road runs will be greatly reduced.

The duration of one’s time in trail running will include lots of brisk walking in steep uphill routes; slower pace on narrow trails good for one person; uneven road due to the presence of protruding roots and rocks along the way, the intense heat of the sun, and the time at stop-overs in food/drink & medical stations for replenishments.