We are now 11 weeks from showtime. The foundational miles are in our legs, and the most demanding block of training lies directly ahead. Before we take that next step, it is essential to pause for an honest and thorough mid-point audit. This is where we look back at the work we’ve done, assess what’s working and what isn’t, and make the intelligent, data-driven decisions that will define the final three months of this journey.

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This is part of a series of posts regarding how we prepare, plan, and train to complete the 100-mile Ultramarathon Umstead 100. Our series for this event: Collecting Laps: one lap at a time to 100. For all the ultrarunning series, here, follow the link. Training for a 100. Alternatively, you can also follow our Podcast so you don’t miss the weekly summary post.

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Now is not the time to blindly push forward. It is the time to be a shrewd analyst of your own progress. The insights you gain this week will allow you to refine your plan, address small issues before they become large ones, and ensure you are on the most effective and sustainable path to the Umstead 100 starting line.

Assessment:

This audit requires complete honesty. There is no judgment here, only data collection. Sit down with your training log and answer these questions truthfully.

• Training Log Review: Have you been able to complete your training runs as planned? Are you hitting your target mileage, or are you consistently falling short? Or are you doing more than prescribed?

• Physical Feedback: How does your body feel? Specifically, after the back-to-back long runs, do you feel deeply depleted, or do you feel like you’re adapting and could handle more? How difficult is it to start that second long run?

• Nagging Issues: Are there any persistent aches or pains? Is there a chafing spot that appears on every long run? Is the pain sharp, or is it a dull ache? Does it alter your running form or your walking gait?

• Systems Check: How are your fueling and hydration plans working in the real world? Are your A-List foods still settling well? Have you been practicing your pit stop protocol? Have you weighed yourself before and after long runs to assess hydration status?

The answers to these questions are the raw data you will use to build your plan for the final, critical training block.on.

Planning:

With the data from your assessment, we can now make strategic decisions using the following framework.

Block 1: The Goal Assessment This is the most important question. Is continuing toward the 100-mile goal still a wise and valid path for you?

• If YES: Proceed to the next blocks.
• If it requires adjustment: Do you just need to be more consistent to get back on track? If so, recommit and adjust. But be realistic—a massive jump in training now increases injury risk significantly.
• If NO: It is a sign of wisdom, not weakness, to adjust your goal. Dropping down to the 50-mile or 50k distance to have a successful and enjoyable race day is an excellent outcome. You can then refocus your training for that specific goal. It is also perfectly acceptable to defer if your body or life circumstances are not aligned with the demands of training.

Block 2: The Recovery Protocol

• Are you feeling consistently worn down? It may be time to schedule an additional, proactive rest day. Are your current rest days truly restful?
• Consider professional maintenance. A deep-tissue massage or a proactive visit to a Physical Therapist can address muscle adhesions and imbalances before they become injuries.

Block 3: The Nagging Issue Action Plan For every nagging issue you identified, create a specific, actionable plan.

• Chafing: Is it a lube issue, or do you need a physical barrier like tape? Do you need to retire a specific pair of shorts?
• Aches/Pains: Do you need to be more diligent with your foam rolling? Is it time to see a PT for a professional diagnosis and a targeted strengthening plan?

Block 4: The Fuel & Hydration Refinement

Plan to use different fuel sources during your taper weeks. This will help prevent taste fatigue and will make your primary race fuel more appealing when the day comes.

Review your A, B, and C lists. Do you have enough variety? Now is the time to order any specific items you plan to use on race day to ensure they are in hand.

Assess your hydration. If you are losing more than 2-3% of your body weight on long runs, you need to increase your fluid and electrolyte intake. Experiment with salt tablets or different electrolyte mixes.

Diabetes Learning Notes:

For the Type 1 athlete, this mid-point audit is especially critical. Our success depends on the delicate interplay between our physical training and our intricate diabetes management.

Your T1D Assessment must include these questions:

• How has your time-in-range been on long run days? Are you consistently fighting highs or lows, or are you achieving relative stability?
• How is your mental load? Are you experiencing significant decision fatigue or burnout from the constant management?
• Have you had any issues with supplies, such as CGM sensors failing early or infusion sites getting irritated? or falling off?

Your T1D Planning applies to the same four blocks:

• Block 1 (The Goal): Be ruthlessly honest. If your blood sugar management is consistently unstable and leading to dangerous situations, your health must come first. Adjusting to a shorter distance to give you more time and experience to dial in your race-day management is the smartest and safest decision you can make.

• Block 2 (The Recovery): The diabetic runner often takes a bit longer to recover. How is your recovery? How are your blood glucose levels behaving overnight?

• Block 3 (Nagging Issues): A “nagging issue” for us can be a recurring problem with CGM adhesion in high humidity or infusion site irritation. Your action plan might be to test different overlay patches or barrier wipes.

• Block 4 (Fuel & Hydration): Your plan needs to be precise. You should know the exact carb count of every item on your A-List. Your hydration plan must account for how different electrolyte drinks affect your BG. Your low-treatment plan should be automatic—know exactly how many carbs are in your chosen treatment and have them accessible at all times. Order all your specialized supplies now.

This week’s actual numbers:

Week 12	Mon	Tue	Wed	Thur	Fri	Sat	Sun	Total
Plan		6	5		6	13	26	56
Actual	Rest	7	6	6	5	14	23	61

Next Week Plan:

Week 11	Mon	Tue	Wed	Thur	Fri	Sat	Sun	Total
Plan	Stretches & Rolling	6	5	Rest	6	14	24	55

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