This week is the start of the next sequence of longer back-to-back-to-back long runs. The purpose of these runs is to simulate a few key things to add to the possible areas we are going to encounter during the 100 miler. For example, how are our legs going to feel in the later portions of the event? Although the distance is not necessarily comparable to the peak week coming up in a few weeks, it does start providing the feeling of running on tired legs. Those two early long runs, with the stop and start the next day early in the morning when your legs are still trying to recover, sore and stiff, will provide a taste of what is to come. If you can wake up, brush off the soreness (This is different from injury pain or other acute pain that might be an indication of some problem), and head out for a second and a third time, you start building that experience as well as that mental toughness needed to tackle heading out from an aid station that might tempt you to call it or stay longer.

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This is part of a series of posts regarding how we prepare, plan, and train to complete the 100 miles Ultramarathon Umstead 100: In the Pursuit of 24. For all the ultrarunning series, here is In the Pursuit of 24, last week’s post, and for additional ideas, follow the link. Training for a 100.

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Also, during that third long run, you might start making a few mistakes; those are key as they serve as an opportunity for you to figure out what those small mistakes are and what are those things that you could have dealt with better. We are all going to be already physically tired but also mentally tired. Keep in mind that during the actual event, there are going to be many hours of unclear thinking or an optimized and proactive approach. These are great opportunities to figure those out and start working out ways to minimize the impact, reduce the probability, and perhaps develop a plan on how to handle it.

Assessment:

At the end of every long run, start reflecting on how did it go. Not only during the run or pre-run but back even to the night before. What was the setup? Anything missing? Anything that needs to change? That morning, were you able to get what you needed? Did it settle well? Was it enough? Could you handle more?

Think about what started to give you issues during the run. Especially during the third long run, Were you feeling energized or depleted? Was it fuel, hydration, electrolytes, or something else? How is the equipment you are using performing? Did you have to change the form or shift things around? How was the chafing at the end of the run? Any new areas, especially during the third long run. Your body is trying to recover while repairing your cells, and this will cause some inflammation and/or swelling that will change how things fit. What worked before might start giving you issues; take note.

Planning:

For every long run from now on, take the time to reflect. If you do not track your run on a calendar or digitally, just grab a piece of paper and pencil and 1) jot down the name of the run.

2) Next to the run, add a + if it went well and a ++ if it went great. – If it was so so, – – If it did not work out at all.

3) Then, followed by why. Continued with a would have done differently knowing what you know now.

4) Write down and add anything that you are going to change or adjust for your next long run.

How is the plan going:

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

Monday: No Stretch, but only rest.

Tuesday: Easy 5 miles.

Wednesday: InsaneRunning group run 5 miles.

Thursday: Rest

Friday: Some stretches.

Saturday: Great weather in the morning. I was honored to run the Ghost Road Trail 8 Mile run and help with the sweeping duties.

Sunday: Easy run in the morning.

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This week’s actual numbers:

Week 8	Mon	Tue	Wed	Thur	Fri	Sat	Sun	Total
Plan	Stretches & Rolling	6	5	6	Rest	20	26	63
Actual	Rest	5	5	Rest	Stretches	20	0	30

Next Week Plan:

Week 7	Mon	Tue	Wed	Thur	Fri	Sat	Sun	Total
Plan	Stretches & Rolling	5	5	Rest	10	16	26	62

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