Back to Newsletter

3. Updates & Week 3 Ultra

26th August 2024

Welcome back to our third newsletter!

First things first. The Ultra marathon! here's the JustGiving page. At the time of writing we are at 91% of the goal. So I'm hoping to pretty much have that boxed off in the coming week! Thanks for all the donations so far!

TemperedStrength Updates

We have been extremely busy on the TemperedStrength site this week!

We added blog posts! We will be posting frequent blog posts on everything fitness from running to CrossFit and Hyrox!

We added a new tools page and 2 new tools!

  • Fitness Glossary. If you ever get confused with all the fitness jargon such as RPE, 1RM, Vo2 max HR and all the other fitness terms then this page is for you! find a lsit of all the abbreviations and what they actually mean so you can decipher all them articles that just assume your a fitness expert!

  • HR Zones Calculator. This simple calculator lets you input your age and then spits out all your custom heart rate zones so you can practice training in the expected zones! With a simple view for thos who simply want the zones and date and a breakdown view for thos who want to know what each zone means!

We have also been redesigning pieces of the website to make it easier to both navigate around and use on a mobile device. Theres a monumental lsit of things to come so stay tuned and I will announce each week in the newsletter whats new.

Ultra Training Week 3

I'm currently on week 3 of my 16 - 18 week training and by the last run on sunday I was (for the first time) starting to feel a bit achy. Luckily I have monday as a rest day and then week 4's training is a de-load week!

This weeks total running distance was only up a couple of kilometeres however I really felt them because the couple extra that have been added have been extremely hilly, hence the DOMs!

This week’s training included four runs:

  • Easy 7.5k - I took this one slow, focusing on enjoying the run and keeping HR low.

  • Hill Intervals - 1.5k warmup jog followed by a gruelling 12 intervals of hill sprints. Absolutely destroyed me and gave me DOMs for the rest of the week

  • Easy 6.5k - Again focused pon keeping HR low and managing the DOMS from the hill sprint

  • 10k Rolling Hill Run - The final run of the week, my longer Sunday run. This has been the longest run of training so far, and it actually was the msot comofrtable 10k I have ever ran, even though it was a hilly route.

Week Two Stats:

  • Weekly Distance: 31k

  • Weekly RPE (Rate of Perceived Exertion) Average: 6.3/10

  • Weekly Average VO2 Max: 50.2

  • Weekly Elevation Gain: 473 meters

  • Weekly Average Heart Rate: 154 bpm

I was surprised to see my VO2 Max jump by and entire digit from week 2's figures. Again I think it's likely due to my body adjusting to this new level of training intensity and logging way mroe Vo2 data than i have historically.

Being my first DOM week I am relieved that the upcoming week is a easier deload week prepping me up for a big 5th week.

With another 13-15 weeks of training ahead, Stay tuned and see how I do and prep.