Last week, we took stock of our progress in our “State of the Union.” We acknowledged the massive foundation of fitness we have built. Now, with that confidence, we step into the final and most demanding block of training. Welcome to the Peak Weeks. The coming month will feature the highest mileage and the longest, most challenging back-to-back-to-back runs of this entire cycle. This is where the hay is put in the barn. This is where the grit and resilience required for a 100-mile finish are truly forged.

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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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The singular focus of this phase is not just to execute the workouts, but to survive them. Your ability to adapt and recover on a daily basis is now the most critical factor. Every lesson we have learned about fueling, hydration, gear, and especially recovery, is no longer theoretical. These practices are now your essential tools for navigating the single biggest training stress of your life. Let’s get to work.

Assessment:

During peak weeks, assessment shifts from a weekly review to a Daily Systems Check. The accumulated fatigue can mask problems, so you must be a vigilant observer of your body and mind every single day.

The Recovery Report Card: How did you do yesterday? Did you meet your hydration goals? Did you get enough quality sleep? Were you able to get in your post-run nutrition in a timely manner? Your performance today is directly linked to your recovery yesterday.

The Morning Check-In: Before you even get out of bed, how do you feel? Is your resting heart rate normal, or is it elevated? An elevated resting heart rate is a classic sign of accumulated fatigue and a signal that you may need to adjust the day’s plan. How is your energy and motivation?

The Nagging Issue Monitor: Are any of those “pebbles in the shoe” we’ve discussed getting louder? A small ache that was manageable on 40-mile weeks can become a full-blown injury on 60-plus mile weeks. Pay excruciatingly close attention to any asymmetries or pains that don’t resolve with a warm-up.

Planning:

The primary skill to develop during peak weeks is Autoregulation. This means listening to the data from your daily assessment and having the wisdom and courage to adjust the plan. The goal of this block is to successfully complete the key long runs. Everything else is secondary.

Listen to Your Body: Autoregulation in practice means being flexible. If you feel absolutely wrecked on a Wednesday for a scheduled 5-mile easy run, the smartest thing you can do is shorten it to a 2-mile walk or skip it entirely. Sacrificing a minor run to ensure you are recovered enough to nail the critical 30-miler on Saturday is the hallmark of a wise athlete. Protect the long run at all costs.

Protect Your Sleep: Your number one priority is sleep. Be ruthless about your bedtime. This is where the vast majority of your adaptation and repair occurs. Nothing is more important during this phase.

Fuel the Work: You are now a furnace. You cannot afford to be in a significant caloric deficit. You must consciously increase your daily food intake to match your energy expenditure. This is not the time to be on a diet.

Diabetes Learning Notes:

For the Type 1 athlete, peak weeks represent the ultimate challenge in metabolic management. You are not just a full-time athlete; you are a full-time pancreas operating under extreme and unprecedented stress. Autoregulation is already our way of life; this phase just turns the dial to eleven.

Your Daily T1D Systems Check is non-negotiable.

• Overnight Blood Sugars: This is your canary in the coal mine. Are you starting to see more overnight lows? This is the first and most important sign that the compounding training load is dramatically increasing your insulin sensitivity.

• Daily BG Trends: Are you experiencing more frequent “unexplained” lows during the workday? Your body is burning through glucose at a higher rate 24/7, not just during your runs.

• Appetite & Fueling: Are you truly eating enough to support the workload? Your daily carbohydrate needs will increase significantly.

Your T1D Autoregulation Plan is your safety protocol.

• Expect to Adjust Basal Rates: This is the period where you are most likely to need a reduction in your overall daily basal rates, not just temporary ones for your runs. A pattern of new lows is a clear signal from your body. Work with your endocrinologist, but be prepared to make small, incremental reductions (e.g., 5-10%) to your daily basal profile to prevent dangerous hypoglycemia.

• Proactively Fuel the Fire: You must consciously increase your daily carb intake. A small snack before bed containing carbs, protein, and fat can be a powerful tool to prevent the dreaded 3 AM low after a hard training day.

• Listen to the Lows: A single, explainable low is a data point. A pattern of new lows is a clear signal that your physiology has changed in response to the training stress. The plan is to react to the pattern. Do not wait for a severe low to force your hand. A small, proactive adjustment is always the safer choice.

This week’s actual numbers:

Week 9	Mon	Tue	Wed	Thur	Fri	Sat	Sun	Total
Plan	Stretches & Rolling	6	5	Rest	8	16	24	59
Actual	Stretches	5	8	Stretches	Strength Stretches	18	Stretches	31

Next Week Plan:

Week 8	Mon	Tue	Wed	Thur	Fri	Sat	Sun	Total
Plan	Stretches & Rolling	6	5	6	Rest	20	24	61

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