Hopefully, in the past few weeks, you have been able to take advantage of the events/races. You are testing your performance and logistics. Even if you could not participate during the event, perhaps you could simulate the distances and the quick changeover. Next week is a recovery week; enjoy it!

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.

If you are unable to do so, do not worry. This was the first block where we were able to test a few things. There are going to be at least two more opportunities to really test the distances, endurance, effort, logistics, fueling, and mental toughness.

Assessment:

How did these past three weeks feel? There were a few long runs and an excellent distance event to press the pace and increase the effort. Consider your targets for the upcoming event in April.

This will start translating into being able to sustain a certain effort for a longer amount of time. You are starting to understand the different intricacies of running on tired legs and optimizing for recovery. Key elements as we are soon entering the next phase of training.

Planning:

Anything that needs adjustment?

What would you do differently? What went well?

What is the plan to try the adjustments? (Do not leave anything to luck; remember that we must try to understand and increase the chances of success for all the items we can control and/or influence.

DO NOT LEAVE IT TO CHANCE!

How is the plan going:

This week was another super solid week. The event from Saturday was phenomenal in distance and performance. A lot of things were learned. The workweek mileage was superb; here are some highlights,

Monday: Visit to the Gym – core & upper body

Tuesday: Easy 8 miles

Wednesday: Rest in the morning, followed by 5 InsaneRunning miles

Thursday: Easy 4

Friday: Stretches and rolling

Saturday: Shakori 40 – great event

Sunday: Yoga and rest

This week’s actual numbers:

Week 17	Mon	Tue	Wed	Thur	Fri	Sat	Sun	Total
Plan	Stretches & Rolling	6	5	6	Rest	40	Rest	57
Actual	Gym Upper	8	5	4	Yoga & Rolling	40	Yoga	57

Next Week Plan:

Week 16	Mon	Tue	Wed	Thur	Fri	Sat	Sun	Total
Plan	Stretches & Rolling	6	5	3	Rest	15	11	40