Hybrid athlete Fergus Crawley is known for his strength and endurance quests. He’s run a sub-five-minute mile after squatting 500 pounds and completed a sub-12-hour Ironman after logging a 1,200-pound total in a powerlifting meet.
Crawley intends to improve upon that feat by running a 250-kilometer ultramarathon while remaining capable of scoring a 600-kilogram powerlifting total. It’s not a challenge for the faint of heart; a study published in Physiological Measurement found that endurance running can induce muscle fatigue, resulting in strength loss. (1) For perspective, a 250-kilometer ultramarathon is like running six back-to-back marathons.
On Jan. 23, 2024, Crawley published a video on his YouTube channel wherein he shared how he is prepping for the ultramarathon, scheduled for late March 2024, which involves running from Edinburgh to Fort William, tackling over 5,000 meters of elevation gain. Check it out below:
Crawley’s running routine leading up to the ultra marathon:
- Wednesday — Shorter morning and evening runs
- Saturday & Sunday — Longer endurance runs
[Related: Fergus Crawley Highlights 5 Common Hybrid Training Mistakes]
First Run
Crawley spent the last quarter of 2023 building his endurance base for the upcoming ultramarathon. He began his training day with a 10-kilometer run, carefully avoiding any aggravation to his hip bursitis, a condition he developed towards the end of 2023.
Heart rate was low, effort was low, and hip feels good, which is excellent news.
Crawley completed 10.4 kilometers in 57:42 at a 5:30 per kilometer pace.
Strength Training Workout & Lunch
Following a consultancy call, recording a YouTube video, and participating in a webinar, Crawley tackled an upper body strength training session at 1 p.m. Here is a snapshot of the workout:
- Dumbbell Bench Presses
- Single-Arm Dumbbell Rows
- Pull-Ups
- Decline Bench Skull Crushers
- Dumbbell Curls
Crawley emphasized the importance of proper nutrition and protein-rich meals to support his heightened caloric needs throughout his rigorous ultramarathon training schedule. His post-workout meal consisted of king prawns, broccoli, noodles, spinach, and stir-fried vegetables.
Second Run
In the evening, Crawley ran a 5K in Glasgow with the Myprotein Run Club (Crawley’s sponsor). He covered 5.11 kilometers in 32 minutes at a 6:16 per kilometer pace.
As Crawley preps for his monumental 250-kilometer run, expect to see more blistering-pace endurance runs. We’ll see how soon Crawley can post a 600-kilogram total before or after that feat.
References
- Boccia, G., Dardanello, D., Tarperi, C., Rosso, V., Festa, L., La Torre, A., Pellegrini, B., Schena, F., & Rainoldi, A. (2017). Decrease of muscle fiber conduction velocity correlates with strength loss after an endurance run. Physiological measurement, 38(2), 233–240. https://doi.org/10.1088/1361-6579/aa5139
Featured image: @ferguscrawley on Instagram
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