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 Journey to 100 last week’s post and for additional ideas follow the link. Training for a 100.

We are a third of the way there, just 19 more weeks to showtime. This is the perfect time to do a quick assessment of the progress so far relative to the plan and how you are feeling after the different training runs and activities. Mileage and back-to-back are going to get serious now.

Great opportunity to check on the fuel and hydration plan for the event and how are the weight and diet going management 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 the midway of the training plan and followed by peaking weeks. We will do this assessment once again as we pass some key stages of the training.

• Have you been able to complete all training runs according to plan? More? Less? All? Some? This will help to understand the what? To do next. Do you need to re-access or continue as prescribed?
• 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 settling 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 weighed yourself before and after the long runs? Are you replenishing well during the run? What about after? Are you losing too 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 is still valid? – If yes, go to the next block
• Do you have to 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 probability of success and risk of risk increases. Be realistic, and if it still feels like too much, continue to the last couple of questions.
• Do you need to start considering dropping to a shorter distance? – If adjusting the plan makes it very unrealistic that you will be able to get back on track, it is ok to change to a shorter distance. Most Ultras will have multiple distances, 100k, 50M, or 50k. Something is better than nothing. Then you can focus your training. At this stage, there is still plenty of time to recover and adjust if things are not going the right way.
• Do you need to drop off from the event? – Even this early, it is ok to drop from an event. You might get a refund, partial refund, or a deferral for next year’s event.

Block #2 Recovery

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

Block #3 That nagging issue

• Now that you have started to find and determine those issues, can you proactively do something to prevent them? Add extra Glide/Lube. Could you use taping to prevent those chafing issues?
• Do you need additional equipment? Like gaiters, better socks, arm compression, calf compression, and better foam roller.
• Do you need to visit a PT or trainer to address the issue? Do you need to visit the doctor or specialist?
• Plan all the necessary adjustments and test them in the upcoming short runs and progressively during the long runs. We are still early enough to try a few things before it becomes 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 you on your options list. Check for the calorific value and plan to change 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 sometimes buy at the fresh market. Remember your A, B, and C lists.
• Make a list of the order in which you would like to take them.
• Order or procure those items ahead of time. Especially those you know will be using. The last thing you want to happen is not having them available due to being in stock.
• How much weight are you losing during the runs? It may be an indication of a lack of hydrating. Similar to pre-run weight, are you replenishing the necessary nutrients between runs? This is most important between the back-to-back long runs.
• Try the different flavors 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. Sugary or sugar-free, be aware of the calorific intake. Also, plan to use salt tablets, perhaps if you opt only to 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-fueling plan.
• Plan not to use during the taper weeks similar fuel. You want to prevent the taste becomes bland due to continuous usage. By using other fuel strategies during built-up, 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, and a very nice back-to-back long runs over the weekend; here are some highlights,

Monday: Visit the gym.

Tuesday: Easy out 8-mile run.

Wednesday: Morning Yoga instead of run and then some easy 5-mile afternoon run with the InsaneRunning group.

Thursday: 8 easy miles

Friday: Visit the Gym

The long weekend runs were good too,

Saturday: Very cold and sunny weather, I set out to complete an 18-mile run. Felt great, nice, and easy, I pushed the pace for a couple of miles, getting the two fastest miles. with an under 7:30 mile.

Sunday: Easy 15-mile run.

This week’s actual numbers:

Week 7	Mon	Tue	Wed	Thur	Fri	Sat	Sun	Total
Plan	Stretches & Rolling	3	3	3	Stretches & Rolling	15	18	42
Actual	1 Gym	8	5	8	1 Gym	18	15	53

Next Week Plan: Thanksgiving week, which means two good events.

Week 8	Mon	Tue	Wed	Thur	Fri	Sat	Sun	Total
Plan	Stretches & Rolling	3	3	13	Stretches & Rolling	31	5	55