This is part of a series of posts regarding how I am preparing, planning, and training to complete the 100 miles Ultramarathon Umstead 100: Road to 100. For all the ultrarunning series here is Road to 100 last week’s post and for additional ideas follow the link. Training for a 100.

We are halfway there, just 8 more weeks to showtime. This is the perfect time to do an assessment around the progress, relative to the plan and how are you feeling after the different training runs and activities.

Great opportunity to check on the fuel and hydration plan for the even and how are the weight and diet going. Are you finding it easy to maintain your goals?

Assessment:

Be honest at this stage as it is the setup for the next few weeks towards peak week and taper weeks.

• Have you been able to complete all traning runs according to plan? More? Less? All? Some?This will help to undestart the what to do next. Do you need to re-access or continue as precribed?
• How have you been feeling after the runs? Especially the back to back long runs. Do you feel like you could do one more? Do you feel depleted? How was starting the second long run?
• Any nagging issues? Chafing? Soreness? Is it acute pain? Is it changing your form when running? or when walking? does it go away after warming up?
• Is the running fuel settleling well? Do you have a variety of options? Do you know what does not work?
• How is the hydration before, during and after? Have you weight yourself before and after the long runs? Are you repleneshing well during the run? What about after? Are you loosing to much weight?

Once again the answers will help you get ready for the next step the planning session.

Planning:

With some honesty and a sprinkle of reality, the main block questions to plan are,

Block #1 Training Plan

• Do you believe continuing toward the main 100 miles event still valid? – If yes, go to next block
• Do you have push a little bit extra to still get back on track toward the 100? – If yes, re-adjust the plan. Keep in mind that the higher the adjustment/push the prbability of success and risk of risk increases. Be realistic and if it still feel like too much continue to the ne last couple questions..
• Do you need to drop to shorter distance? – If adjusting the plan makes it very unreralistic that you will be abvle to get back on track, it is ok to change to a shorter distance. Most Ultras will have multiple distance 100k, 50M or 50k. Something is better than nothing. Then you can focus your training.
• Do you need to drop from the event? – It is ok to drop from an event. You might get a refund, partial refund or a deferal for next year’s event.

Block #2 Recovery

• Are you feeling refresh enough to continue as is? Do you feel like the current approach is working? If yes, go to next block.
• What options you have at your dispossal? An extra rest day? Are you having full rest days?
• Have you consider a proactive PT visit? Deep tissue massage?
• Some pool running to lesen the stress level and load of running.

Block #3 That nagging issue

• Now that you have determine those issues, can you proactively do something to prevent them? Add extra Glide/Lube. Could you use taping to prevent those.
• Do you need additional equipment? Like gaiters, better socks, arm compression, calf compression, better roller.
• Do you need to visit a PT or trainer to address the issue. Do you need to visit the doctor or especialist?
• Plan all the nescessary adjustments and test them in the upcoming short runs and progressively during the long runs. We are still early enought to try a few things before it turns into more problematic closer to the event.

Block #4 Fuel and Hydration

• Hopefully by now there are at least a few items you can use to fuel on your option list. Check for the calorific value and plan to take accordingly.
• Think outside the box, some other options or items like pop-tarts, breakfast bars, protein bars, fruit or beef jerky could be alternatives to consider. Even homemade granola bars, also honey sticks you can sometime buy at the fresh market.
• Make a list of the order you would like to take them.
• Order or procure those items ahead of time. Specially those you know will be using. Last thing you want to happen is not having them avalable due to being on stock or delivered after the event.
• How much weight are you loosing during the runs? May be an indication of under hidrating. Similar to pre-run weight, are you repleneshing the nescessary nutrients between runs. This is most important between the back to back long runs.
• Try different flavor of water. It does not have to contain electrolytes, if you can get fluid mix in with some flavored powder like kool-aid, that is better than nothing. Sugarly or sugar free, be aware of the calorific intake. Also plan to perhaps use salt tablets in case you opt to only drink flavored water without electrolytes.
• Plan and test the new options as early as possible.
• Plan for the last few long runs so you can put in place your race fuiling plan in place.
• Plan not to use during the taper weeks similar fuel. You want to prevent that the taste becomes bland due to the continious usage. By using other fuel strategy during taper, you might increase the chances that the selected fuel will taste and go well during the vent.

How is the plan going:

This week was another solid week. The workweek mileage was decent, here are some highlights,

Monday Run: Some Yoga and Hyperice. Nothing excessive.

Tuesday run: Easy out and back, keeping heart rate low.

Wednesday run: Some easy podcast run. 3 shorter miles than planned.

Thursday run: Some light post strides today, about 12 (30 second pace push)

Friday: I was supposed to do a 3-mile run, but opted for some additional time of yoga and strength training

The long weekend runs were good too,

Saturday: Very cold and sunny weather, I was set out to complete a 24-mile run, ended up completing a full marathon distance. Felt great, nice, and easy.

Sunday: Headed out in the cold morning (18 degrees). What was set out to be an 18-mile run, turned into a solid 20-mile run. Faster pace than yesterday and feeling excellent for the most part.

This week actual numbers:

Week	Mon	Tue	Wed	Thur	Fri	Sat	Sun	Total	Plan
Week 8	Stretches & Rolling	3	4	4	No run	26	20	57	60