TAUBERTAL 100 - 10/2019

When did I think of training for an ultra marathon? Isn't the simple marathon enough?

It all started in 2011 after the first Hechingen panorama run.

My running role model, Carsten Harter, persuaded me to take part. Back then I ran for 1 hour and 5 minutes. Since then I have participated in several running events, including several marathons. However, I never got used to fast times. I just didn't enjoy realizing intervals or ambitious times on a 10 or 20. Most of the time, I overexerted myself and didn't feel well afterwards. Sure, I could have trained more or more specifically to get faster and better.

But over the years I've noticed that I like slow running, especially over longer distances. Last year I walked from Hechingen to Neufra and back. A 50 km run, alone, in my "feel good time". And I really enjoyed it. It was an adventure not knowing what would happen after the 42 km (and 195m). For me the run was fulfilling and made me want more.

In the months that followed, I read many books on ultra-preparation. Unfortunately, I couldn't take too much with me and had the feeling that the information and descriptions did not suit me.

In the same week I got a link from Carsten to Florian Reus, German record champion of 24h / 48h races. He offers individual running coaching on his homepage. I contacted him with the aim of completing the 100 km in the Taubertal this year.

How big was the uncomfortable-I-can't-conquer-weaker self before the first training session?

There was no need to overcome it. I enjoy running and it's good for me. I come to rest and can mentally process issues that concern me better.

I also have respect for the long training sessions and see them as a great challenge. That motivates me. And being trained by a world champion has a certain positive effect on me.

What is the training plan and how do I go about training?

I had a medical check-up beforehand. Knowing my lactate level and knowing that I am otherwise healthy helps me to approach the training consciously and without blockages. Stephan Orth, physiotherapist, helps me when my muscles no longer cooperate. At the same time, my family supports me in the project. I couldn't do this without her.

In exchange with Florian Reus, a six-month training plan was drawn up. The basis for this was about 1500 km of mileage in the previous 12 months and a time of less than 5 hours in the Freiburg marathon.

First phase:

The aim is to create the basis for 100 km training from April to July

Increase circumference (40-60 km per week); to realize about training frequency

Carry out intensive units gently (speed changes, driving games)

Long run as a key unit with 25-30 km - ideally occasionally 35 km

Individual runs at a very slow pace (low pulse) for long-term adaptation

Second phase:

The aim is to improve and adjust the performance in the low pulse range from July

Individual peak weeks with ranges up to ideally around 100 km
Long run as a key unit with 35 km +
About two to three weeks before the Taubertal100 longest training run over 45-50 km
Maybe single fasting runs to improve fat metabolism

I use the following mental preparation before and during the run:

Set milestones / milestones.
Focus and concentration: being in the here and now and getting involved in the competition:
Recalling experience:
Application of visualization technology.

Diet during the preparation phase?

What could be nicer than enjoying a cold beer after a long run? So I don't want to do without that during the preparation.

The bottom line, however, is to lose weight just to run easier. Here I sat down with a nutrition coach, Burkhardt Fisch. The process is simple: reduce your daily calorie intake. I have now lost 5kg.

When I treat myself to a beer after a run, I just skip a snack. The daily nutritional components are put together in such a way that I consume all the important nutrients. As the weekly load increases, we sit down once a week to discuss development and how to proceed.

What time do I aim for in the ultra marathon?

It is important to me to finish the route in good health. That means, only the arrival counts. And that should happen within 15 hours at best, otherwise I will fall out of the ranking. Since I have no experience, I don't set myself a big time goal. I will run the first 50 km in a "feel-good time", that is, at 7.30 min / km average, and then I have to see how the kilometers develop.

A run like this is quite long. Does the route sometimes seem endless?

Lately I ran 32 km in the Bisingen stadium, that was a certain challenge, I had drinks ready to hand, but I had to mentally divide up the 80 laps.

When I think of the 100 km, it naturally seems way too far to me.

Nevertheless, I accept the challenge and continue to train according to the motto “the journey is the goal”.

Which is greater for: the physical or the mental challenge?

In September I will run a weekly distance of 100 km, the longest run will be around 50 km. Physically, I will adapt to the increasing training plan. With the long distances, I also set myself intermediate goals. At the moment I experience it in such a way that after a 33 run I cannot imagine running this distance two more times.

Mental strength will, in my opinion, play a bigger role.

For example, what can you do to train to run every day?

Running every day may be too often to start with. I think it's important not to put too much pressure on yourself.

Tips that everyone can imitate

Variety in the running units (length, intensity) and you should reward yourself once a weekly goal you have set yourself has been reached.

Run as a couple, at best with a friend.

Set realistic goals.

Don't put pressure on yourself. Have fun.

Run at your own comfort pace.

Just lace up your shoes and start walking (make sure you have good shoes.)

Run at a fixed time.

I'm not in a running club myself, but I've only heard good things about LG Steinlach.