Hi Lee - thanks for your comment, and sorry I haven't replied before now.

When building up for an ultra my long and medium long runs are usually around 7.15 / mile average, but it depends to some extent how I feel on the day. Tempo runs around 6.20 / mile average. Intervals: approx. 2.50 av. for 800s; 6 mins. for miles. Easy runs usually just 'as I feel'. Marathon training is generally a bit quicker - long runs around 6.45 - 7.00 / mile, tempo runs at MRP - just under 6 min. / mile.

Build ups for marathons and ultras vary in length depending on what I've done before, but are at least 12 weeks. I usually build my mileage up first, then put in some quality before a 2 week taper prior to the race. Recovery after a race varies hugely depending on how I feel, how fast I've run, what the course was like and how much it took out of me. I'd normally have maybe a week or so with no running, sometimes up to 2 weeks. I normally cross train e.g. swimming, cycling just to keep the circulation going and help recovery. I then slowly build the running up again, just listening to my body and seeing how I feel. I don't think I've ever followed exactly the same recovery process twice!!

Hope this helps.
Sue

Sue Posted on September 20th, 2011

Hi Sue,

Congratulations on your silver at the World 50k champs and good luck at Winschoten!

I started to follow your blog and race reports which are great but I would find it really interesting know more about the sort of effort and times that you put in for your runs of all distances and how you build up and recover again after a long race?

Thanks
Lee

Lee Posted on August 31st, 2011