My Training & Nutrition Strategy Overview

I recently released a series of podcast episodes that cover the way I typically structure my nutrition and training for 100 mile ultramarathon events. In this series, I cover the four key phases of my training cycle: offseason, base development, speed work development, and ultramarathon long run development. With each of these phases, I touch on some of the training and nutrition inputs that I include. In short, I highlight what the training structure looks like, and how I structure my low carbohydrate approach around them. Due to these episodes being heavy on details, I am publishing the outline here for anyone interested in that resource as a stand alone, or to go along with the episodes. 

For those interested, here are the episodes mentioned:

Offseason: How It Train & Eat

Base Building: How It Train & Eat

Speed Work Development: How It Train & Eat

Ultra Long Run: How It Train & Eat

Off Season

• Training Structure

  • Focus on movement & fun

  • Running available, but unstructured

  • Strength

    • Upper Body

      • Push ups

      • Pull ups

      • Lateral pull downs

      • Overhead press

      • Banded pull aparts

      • Dumbbell rows

    • Core

      • Planks: front  side

      • Leg raises

      • Cable twists: high & low

      • Hanging knee raises

    • Lower Body

      • Hex bar deadlift

      • Bulgarian split squats

      • Weighted lunges (forward/backward)

      • Kettlebell swings

      • Weighted glute bridges

      • Weighted tibialis raise

      • Weighted calf raise

      • Sled: push/pull (heavier)

      • Weighted hip abductor & adductor (machine, bench side plank, clam shells)

• Mobility:

  • Ankle rotations

  • Dorsal & Plantar flexion

  • Hip: right leg on left thigh raise up 60 seconds

  • Static ankle dorsiflexion (back legs raised on bench block between feet dorsiflex 10 minutes)

  • Sit on bench, yoga block between knees, press inward

  • Forward and backward shoulder rotations

  • On back, legs 90 degree with feet on wall, hing outside of foot back and forth so knees move away and towards each other (3 minutes)

• Nutrition Structure

  • Lowest carb input of the year

  • At times as low as 5% intake (similar to strict keto diet)

  • 70-80% fat, 15-20% protein, 5-10% carbohydrate

  • Historic inputs:

    • Coconut oil

    • Olive oil

    • Canola oil

    • Sunflower oil

    • Butter or ghee

    • Lard or tallow

    • Full fat salad dressings

    • Fatty cuts of beef, pork, and lamb

    • Chicken and turkey (preferably with skin)

    • Fatty fish like salmon

    • Whole eggs

    • Bacon and sausages

    • Organ meats like liver

    • Full-fat cheeses (cheddar, brie, mozzarella, etc.)

    • Heavy cream

    • Sour cream

    • Full-fat yogurt

    • Cream cheese

    • Coconut milk (unsweetened)

    • Almonds

    • Macadamia nuts

    • Pecans

    • Walnuts

    • Chia seeds

    • Flaxseeds

    • Hemp seeds

    • Pumpkin seeds

    • Leafy greens (spinach, kale, Swiss chard)

    • Broccoli

    • Cauliflower

    • Brussels sprouts

    • Cabbage

    • Zucchini

    • Cucumbers

    • Asparagus

    • Avocado

    • Eggplant

    • Bell peppers

    • Berries (strawberries, raspberries, blackberries)

    • Coffee

• Sample Day:

  • Training:

    • Lower Body

      • 3 x 10 hex bar deadlift

      • 3 x 10 dumbbell bulgarian split squats

      • 3 x 10 dumbbell box steps

      • 3 x 10 abductor machine

      • 3 x 10 adductor machine

      • 3 x 10 weighted tibialis raises

      • 3 x 10 weighted calf raises

      • 30 minute sled push pull (low intensity)

  • Nutrition:

    • Walnuts 3 oz

    • Eggs 6 large

    • Canola Oil 2 tsp

    • Olive Oil 10 tsp

    • Spinach 8 oz

    • Plain full fat yogurt 1 cup

    • Broccoli 2 cups

    • Salmon 5 oz

    • Heavy cream 2 tbsp

    • Sharp cheddar cheese 2 oz

    • SFuels Train 2 scoops

    • LMNT Chocolate ½ packet

    • Strawberries 1 cup

    • Totals: 2626 cal, 129.5g (19.7%) protein, 48.3g (7.3%) carbs, 206.4g (71%) fat

Base Building

• Training Structure

  • Focus on zone 2 or base intensity as the primary target

  • Goals:

    • Build volume tolerance at base intensity

    • Improve pace at base intensity

  • Historic:

    • 10-15 hours per week running at base intensity

    • Pace as low a six minute mile (weather, and course optimal)

• Nutrition Structure

  • Carb input comes up from off season

  • Approximate targets of 10% carbohydrate

  • 65-75% fat, 15-20% protein, 10-15% carbohydrate

  • Historic inputs:

    • Coconut oil

    • Olive oil

    • Canola oil

    • Sunflower oil

    • Butter or ghee

    • Lard or tallow

    • Full fat salad dressings

    • Fatty cuts of beef, pork, and lamb

    • Chicken and turkey (preferably with skin)

    • Fatty fish like salmon

    • Whole eggs

    • Bacon and sausages

    • Organ meats like liver

    • Full-fat cheeses (cheddar, brie, mozzarella, etc.)

    • Heavy cream

    • Sour cream

    • Full-fat yogurt

    • Kefir

    • Milk 2%

    • Cream cheese

    • Coconut milk (unsweetened)

    • Almonds

    • Macadamia nuts

    • Pecans

    • Walnuts

    • Chia seeds

    • Flaxseeds

    • Hemp seeds

    • Pumpkin seeds

    • Leafy greens (spinach, kale, Swiss chard)

    • Broccoli

    • Cauliflower

    • Brussels sprouts

    • Cabbage

    • Zucchini

    • Cucumbers

    • Asparagus

    • Avocado

    • Eggplant

    • Bell peppers

    • Berries (strawberries, raspberries, blackberries)

    • Potatoes (all kinds)

    • Beets

    • Honey

    • Apples

    • Melon (all kinds)

    • Sourdough bread

    • Coffee

• Sample Day:

  • Training:

    • 90 minute base run

    • Mobility routine

      • Ankle rotations

      • Dorsal & Plantar flexion

      • Hip: right leg on left thigh raise up 60 seconds

      • Static ankle dorsiflexion (back legs raised on bench block between feet dorsiflex 10 minutes)

      • Sit on bench, yoga block between knees, press inward

      • Forward and backward shoulder rotations

      • On back, legs 90 degree with feet on wall, hing outside of foot back and forth so knees move away and towards each other (3 minutes)

• Nutrition:

  • Ground beef 73/27 (8 oz)

  • Olive oil 10 tsp

  • Macadamia nuts (2 oz)

  • Kefir 3.5% fat (8 oz)

  • Mixed berries (2 cups)

  • Avocado (1 cup mashed)

  • Beets (1 cup)

  • Brussels sprouts (1 cup)

  • Cucumber (1 small)

  • Yogurt plain whole milk (1 cup)

  • Eggs scrambled (4 large)

  • Milk 2% (1 cup)

  • Salmon (2 oz)

  • Sharp cheddar cheese (2 oz)

  • Honey (1 oz)

  • SFuels Life Bar

  • Coffee

  • Totals: 3551 cal, 145.9g (16.5%) protein, 122.4g (13.7%) carbs, 266g (67.5%) fat

Speed Work Development

• Training Structure

  • Order of specificity

  • Framework:

    • Short Intervals targeting VO2max

    • Long Intervals targeting LT

    • Hybrid sessions combining intensities

    • Fast finishes

    • Surges

• Nutrition Structure

  • Highest carb input of the year

  • 60-70% fat, 15-20% protein, 15-20% carbohydrate

  • Historic inputs:

    • Coconut oil

    • Olive oil

    • Canola oil

    • Sunflower oil

    • Butter or ghee

    • Lard or tallow

    • Fatty cuts of beef, pork, and lamb

    • Full fat salad dressings

    • Chicken and turkey (preferably with skin)

    • Fatty fish like salmon

    • Whole eggs

    • Bacon and sausages

    • Organ meats like liver

    • Full-fat cheeses (cheddar, brie, mozzarella, etc.)

    • Heavy cream

    • Sour cream

    • Full-fat yogurt

    • Kefir

    • Milk 2%

    • Cream cheese

    • Coconut milk (unsweetened)

    • Almonds

    • Macadamia nuts

    • Pecans

    • Walnuts

    • Chia seeds

    • Flaxseeds

    • Hemp seeds

    • Pumpkin seeds

    • Leafy greens (spinach, kale, Swiss chard)

    • Broccoli

    • Cauliflower

    • Brussels sprouts

    • Cabbage

    • Zucchini

    • Cucumbers

    • Asparagus

    • Avocado

    • Eggplant

    • Bell peppers

    • Berries (strawberries, raspberries, blackberries)

    • Potatoes (all kinds)

    • Beets

    • Honey

    • Apples

    • Melon (all kinds)

    • Sourdough bread

    • Nutritional yeast

    • Coffee

• Sample Day:

  • Training:

    • 90 minutes: short intervals 8 x 2 minutes

    • 30 minute recovery jog

    • Lower Body Strength

      • Muscular Endurance Program

        • 6 x 10 forward lunge

        • 6 x 10 box steps

        • 6 x 10 jump squats

        • 6 x 10 split squats

• Nutrition:

  • Eggs (8 large)

  • Butter (1 oz)

  • Milk 2% (1 cup)

  • SFuels Chocolate Revival (½ scoop)

  • SFuels Race+ 2 scoops

  • Cabbage (1 cup)

  • Riced cauliflower (1 cup)

  • Spinach (8 oz)

  • Almonds (3 oz)

  • Sunflower oil (5 tsp)

  • Sweet potato (2 large)

  • Kefir 3.5% fat (1 cup)

  • Ground beef 73/27 (4 oz)

  • Nutritional yeast (2 rounded tbsp)

  • Avocado (1 cup mashed)

  • Honey (3 tsp)

  • Coffee

  • Totals: 3468 cal, 148.8g (17%) protein, 178.4g (27%) carbs, 222.9g (56%) fat

Ultra Long Run Development

• Training Structure

• Nutrition Structure

  • Lowest carb input of the year

  • At times as low as 5% intake (similar to strict keto diet)

  • 65-75% fat, 10-15% protein, 15-20% protein

  • Historic inputs:

    • Coconut oil

    • Olive oil

    • Canola oil

    • Sunflower oil

    • Butter or ghee

    • Lard or tallow

    • Full fat salad dressings

    • Fatty cuts of beef, pork, and lamb

    • Chicken and turkey (preferably with skin)

    • Fatty fish like salmon

    • Whole eggs

    • Bacon and sausages

    • Organ meats like liver

    • Full-fat cheeses (cheddar, brie, mozzarella, etc.)

    • Heavy cream

    • Sour cream

    • Full-fat yogurt

    • Kefir

    • Milk 2%

    • Cream cheese

    • Coconut milk (unsweetened)

    • Almonds

    • Macadamia nuts

    • Pecans

    • Walnuts

    • Chia seeds

    • Flaxseeds

    • Hemp seeds

    • Pumpkin seeds

    • Leafy greens (spinach, kale, Swiss chard)

    • Broccoli

    • Cauliflower

    • Brussels sprouts

    • Cabbage

    • Zucchini

    • Cucumbers

    • Asparagus

    • Avocado

    • Eggplant

    • Bell peppers

    • Berries (strawberries, raspberries, blackberries)

    • Potatoes (all kinds)

    • Beets

    • Honey

    • Apples

    • Melon (all kinds)

    • Sourdough bread

    • Coffee

• Sample Day:

  • Training:

    • 4 hour long run

    • Mobility routine

      • Ankle rotations

      • Dorsal & Plantar flexion

      • Hip: right leg on left thigh raise up 60 seconds

      • Static ankle dorsiflexion (back legs raised on bench block between feet dorsiflex 10 minutes)

      • Sit on bench, yoga block between knees, press inward

      • Forward and backward shoulder rotations

      • On back, legs 90 degree with feet on wall, hing outside of foot back and forth so knees move away and towards each other (3 minutes)

• Nutrition:

  • LMNT Chocolate (½ packet)

  • LMNT Watermelon (1 packet)

  • SFuels Life Bar

  • 2 bottles deltaG ketones tactical (64g)

  • Coconut milk unsweetened (1.75 cups)

  • Salmon (8 oz)

  • Olive oil (10 tsp)

  • Sharp cheddar cheese (4 oz)

  • Walnuts (4 oz)

  • Strawberries (2 cups)

  • Apple gala (2 large)

  • Yogurt plain whole milk (2 cups)

  • Spinach (8 oz)

  • Eggs (2 large)

  • Totals: 4238 cal, 152.4g (16%) protein, 129.7g (16%) carbs, 301.7g (68%) fat, 64g exogenous ketones

  • Totals: 4238 cal, 152.4g (14.5%) protein, 129.7g (13%) carbs, 301.7g (65%) fat, 64g (7.5%) exogenous ketones

Join My Training Team!

If you are interested in some additional support, I am currently onboarding for my group coaching package. It is designed for all abilities, and race targets that will help you better understand the training and racing process. It includes: access to my complete catalog of training plans from 5km to 200+ miles, weekly group meetings to help adjust your plan and cover questions/topics, recordings of meetings, office hours, future guest speakers, and a private forum for all members. Details can be found here.

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