2. Week Two of Training and Future Plans

Welcome back to our second edition of the newsletter!

If you're a returning reader, thank you for your continued support. For those just joining, you're in for a journey as I share my experiences training for an Ultra Marathon in memory of my younger brother Aidan, who tragically passed away in a road traffic collision earlier this year. This challenge is all in aid of raising funds for the air ambulance, and you can find more details on the JustGiving page.

Ultra Training Week Two

If you read my first post, you know I'm on a 16-18 week training plan to get Ultra Marathon ready. Week one was about easing in with a total running distance of around 19-20k, but this week, things kicked up a notch with a total distance of 28.5k. While still far from the 50k mark, it’s a significant increase from last week.

This week’s training included four runs:

• Easy 8k - I took this one slow, focusing on enjoying the run, which felt surprisingly nice.

• Intervals - A 2k warm-up jog followed by 4k of interval running and a 500m cool-down. Despite the resting periods, I clocked a solid 40:14 for 6.5k!

• 5k Speed Run - This one pushed me hard. I gave it everything and finished in 24:27, but Strava reminded me that two years ago, I ran a 23:03. Close, but no cigar!

• 9k Hill Run - The final run was a tough one, with a 3k uphill stretch followed by downhill and flat terrain. Despite the challenge, I managed to control my pace and heart rate, which made the run feel like a moderate effort—a big achievement for me.

Week Two Stats:

• Weekly Distance: 28.5k

• Weekly RPE (Rate of Perceived Exertion) Average: 7/10

• Weekly Average VO2 Max: 49.2

• Weekly Elevation Gain: 216 meters

• Weekly Average Heart Rate: 157 bpm

I was surprised to see my VO2 Max jump by 0.8 points on average, likely due to my body adjusting to this new level of training intensity. While my average heart rate and perceived exertion were higher, this was expected given the tougher runs, including an intense hill climb.

With another 14-16 weeks of training ahead, I’m excited to share more of this journey as I continue preparing for the Ultra Marathon.

Upcoming in Tempered Strength

If you're here for these newsletters, thank you! But I want Tempered Strength to be more than just a newsletter platform.

Here’s what’s in the pipeline:

• Fitness Glossary: Ever wonder what terms like RPE, VO2 Max, 1RM, and RHR mean? Fitness jargon can be overwhelming, especially if you're new to the scene. I’m developing a tool that will provide pop-up definitions for these terms, and you can click through to read more about each one.

• Fitness Tools: I’m tired of jumping between different sites for quality fitness calculators. That’s why I’m creating a suite of high-quality tools all in one place—everything from VO2 Max bands to heart rate zones and daily water intake calculators.

• And Much More: From in-depth articles to video content, there’s plenty more coming. This is just the beginning, so stay tuned!

Thank you for following along on this journey. I look forward to sharing more updates with you soon!