Starting gaining - 12 weeks - Strength work and Ultra marathon training.

FatMoojor

I have decided that I need to pushing my strength gains as much as possible. I was originally going to just go for a re-comp but after looking on here yesterday, I have realised that a slow re-comp just wont work for my goals.

I started on MFP back in March of this year, my goal was to get down to 150lb and also complete an ultramarathon.

I completed the ultramarathon on 12/9. 100km run in 15:09 and I hit my goal weight of 150lbs on the 18/10 and for the last month I have maintained.

I started lifting doing a standard newbie lift programme. Squat/Bench/DL/Press/Row. But I didn't put any formula in to my starting weight. Just added quickly until I was at a weight which was hard. Then managed to put my shoulder out

Decided to restart from an easier weight and correctly increase the weight instead of the big jump. So I go SL 5x5 and am working my way through it.

My goals for next year are to run and complete a few tough mudder style races and do at least 2 or 3 ultras. I would really like to go back and beat my time from this year by maybe a couple of hours!

This is where we come full circle, I have realised that the training for getting stronger and the training for ultras are quite far apart. So for at least the next 12 weeks, just as a starter. I'm going to try and eat at a 1lb a week gain and make sure that I eat back all the calories I burn on a long run.

I have just got a fresh order of protein powder being delivered because I honestly can't think of a way to get between 3.5k & 4k calories in a day on running days without breaking the bank!

I'm going to try and chart and log how this training works. Looking at how much sleep i'm getting on a daily basis, rest days and what effect that have on this and how much I can get away with. Also if the fat burning advantages of cardio can help decrease the fat gains while gaining.

I'll try and put an update on these thread at least once every couple of weeks if people are interested or of course if people have any advice, please add it

HamsterManV2

It's great to gain strength through lifting, but at a certain point, your running and lifting will adversely affect each other. You may have to pick and choose your 'main' mode of training. And be sure to eat enough to make up the enormous calories you will be burning to fuel strength and muscle gains.

auddii

I agree that it will be a little difficult to balance lifting and running with your goals, but it seems like you have a good plan; periods of working on strength with some maintenance runs, and then focus more on running as you near your races.

That said, whether you're strength training or not, you're going to need to eat enough to fuel your runs to maintain your weight. So, eating more is a must no matter what you do (gains will be a little harder with the long runs). Here's a good list of calorie dense foods, and there are a ton of foods that are relatively cheap that may or may not work depending if they are too satiating (rice, dried beans, lentils, peanut butter).

Calorie dense foods:
http://community.myfitnesspal.com/en/discussion/10142490/a-list-of-calorie-dense-foods