|Crossing the line in 7:30:30 at the WC100k in Qatar. Photo: irunfar/Bryon Powell|
After being named Ultra Running Magazine Ultra Runner of the Year (UROY) in 2011 and 2012 (plus probably winning it this year too), Ellie Greenwood has already had her share of success. However, this year is arguably her best yet due to wins at Comrades in South Africa and the recent 100k World Championship in Qatar. In addition she also won the 2014 Chuckanut 50k and the Squamish 50k.
I've been lucky enough to help Ellie through this year by coaching her, plus she now coaches others through my company too. There are a lot of interview with Ellie right now, but I wanted to ask a bit more about how she's approached races this year and what she's learned about coaching.
No doubt Ellie will continue to dominate global ultra running for years to come, so here's an insight into how she does it:
1. How did you deal with injuries in the last year, given you weren’t able to run much in 2013?
Ellie - Coming back to ultra running in 2014 I have been very careful to avoid getting injured again. I now work closely with a Sports Med Dr., a physio and a massage therapist to work through any little niggles before they turn into injuries and prevent me from training. I appreciate their expert advice and am careful to follow it. In addition, I have focused on building back to high mileage very slowly and instead have done more quality rather than just pure quantity of training this year, so get a bigger bang for my buck in the miles that I do put in. This year I have had some little niggles but with careful maintenance, foam rolling, stretching and being smart I have been able to work through them and still perform at my key races.
2. What cross-training did you incorporate while injured and what will you continue to do now you’re injury-free?
Ellie - I pool ran, cycled and rowed/ used elliptical in the gym. I continue to cycle and use pool running when I feel my body needs a break from too much pounding of outdoors running. I also was more dedicated to basic strength training when injured and continue to do this regularly even now I am 100% healthy as I know this is vital in injury prevention and making me a better runner.
3. How does your training differ for road races compared to trail races?
Ellie - In training for road ultras I tend to spend a similar number of hours each week training as if I was training for the trails but the mileage goes up and the amount of elevation goes down. I focus on more consistent pace long runs, rather than just time on feet and hiking, when training for a road ultra. I will always incorporate some tempo runs and speed work into my training, but these sessions become more important when training for a road ultra. However even when training for a road ultra I'll spend some time of trails but just choose flatter and less technical trails, this gives my body a reprieve from the hard tarmac and also adds variety which is key for motivation.
4. How do you deal with unexpected factors on race day, such as the harder surface (tiles) and large number of 180 degree turns at the WC100k in Qatar?
Ellie - I just accept that all athletes are running the same course so no one has an advantage or disadvantage over another. My UK team mate Jo Zakrzewski had run the course before so we checked out the course two days prior to the race, even this amount of time meant I was able to be forewarned of the courses challenges ahead of the race so there were no surprises on race day. With the hard tiles I chose to wear a more cushioned shoe that I might have done otherwise, and with the sharp turns I didn't obsess if these kms were slower than others as I accepted that the turns would slow me down a little.
5. What have you learned from your experiences this year with wins at Comrades and the WC100k that you’ll apply to coaching others?
Ellie - I have learned that volume in training is not the be all and end all, and that fewer miles with quality can achieve just as good results. I have also learned that really training specifically for a course (terrain, elevation etc) yields the best results and thus targeting one or two 'A' races each year is the way to really perform at one's best, if that is your goal. I have also learned to take care of what seem like little extra factors e.g. trying to travel pre race a few days before, having a race day nutrition plan, heat training etc. There is no point in just doing the run training and missing these extra factors which can really make a difference to race day performance.
|Running on the tiles in the WC100k. Photo: irunfar/Bryon Powell|