Lockdown training diaries #3: Ultra-runner Sam Amend and XC specialist Alex Miller

In the third lockdown training diaries instalment, we take a non-essential journey to rural Oxfordshire, home to Belgravian couple Sam Amend and Alex Miller. These will be far from your typical lockdown programmes: international ultra-runner Sam will be clocking up weekly mileage far higher than most, and Alex has a number of injuries to keep at bay, which requires him to complete a bulk of his training on a low-impact ElliptiGo machine. Read on if that’s got you intrigued.

Sam Amend

Best recent performance

Being ranked 1st in Britain in 2018 over 50 & 100k.

What had you been targeting this summer?

Representing England at the British 100k in May; a 100-miler in Belfast in June where I was looking to break the British record; and GB representation for the European 24hr champs in Italy. Not forgetting some key road and track races for Belgrave!

Where are you and how are you coping with the lockdown?

Having come back from a sacroiliac fracture late May 2019 I had been rehabilitating my back. Increasing mileage and back to racing. Gutted not to have run a marathon, 6hr event and many more as a build up to the 24hr. Talking on a life coaching course when injured has helped me be realistic with the situation and has helped me develop some very strong "self talk". The biggest challenge for me hasn't been my job, or training, but taking on full-time home-schooling duties!

What's changed in your training?

Nothing in regards to mileage, just not being able to do the key track tuesday with others. And with no local gyms open for circuits and classes, I am using Les Mills On Demand.

What did your training diary look like last week?

Mon: 10 miles @ 7.30 pace + circuit class
Tues: 13 miles of which 10 @ sub 6.30 pace + circuit class
Wed: 15 miles @ 7.16 pace + circuit class
Thurs: 12 miles with different efforts i.e. mile reps, km reps. This week was 6-7 x 7.30 mins ( 2k reps) with 90s recoveries
Fri: 25 miles @ 7.18 pace + Body Pump
Sat: 17 mile @ 7.30 pace + 45 min circuit class
Sun: 15 @ 8.05 pace off road + Body Pump

Total for the week was 107 miles. That’s higher than my usual weekly average, which is generally 85 - 100 miles depending on race build up.

Alex Miller

Best recent performance?

National XC champs - felt great in the disgusting conditions!

What had you been targeting this year?

Hadn’t planned much for the summer, I’m much more of a cross country man. So I’m hoping that will still take place. I have wanted to undertake the Bob Graham Round in the Lake District. It’s a 66-mile challenge that climbs 42 of the biggest peaks in 24 hours, and it’s pencilled in for next spring. So I’ve started planning to do that as a fundraiser for NHS charities. If anyone fancies helping out running a leg with me, please give us a shout!

Where are you and how are you coping with lockdown?

I’m in the Army so I’ve been busy at work. Training has been set around shifts.

What did your training look like last week?

Mon: AM 10km easy run HR Zone2. PM James Thie circuit session
Tues: AM 5km easy run Zone2. Slight groin strain so all subsequent sessions done indoors on the ElliptiGO to prevent worsening things. (ElliptiGO is a cross-trainer bike you can ride outdoors, or can be mounted onto a turbo trainer and used inside). PM ElliptiGO 60 mins at steady state Zone4. Then Body Pump.
Weds: AM Indoors ElliptiGO 60 mins easy Zone2. PM James Thie circuit session, 20 mins recovery activity on ElliptiGO Zone1, stretch.
Thurs: AM Indoors ElliptiGO 60 mins easy Zone2. PM BodyPump and 20 mins Zone1 on ElliptiGO
Fri: AM indoors ElliptiGO Endurance efforts: 12 x 4 mins Zone5 1 min rolling recovery. PM BodyPump.
Sat: Rest
Sun: AM Indoor ElliptiGO 2 hours 30 mins Zone2, stretch. PM BodyPump.