Goal Race: KUS 6/12/24 Race – 12 hour [Nov 9]

Goal: 72 miles (10:00 pace)

Training Plan: adapted from Jason Koop’s Training Essentials for Ultrarunning

Monday: 6 mi Recovery, Strength routine

Tuesday: 12.5 mi Steady state run [2x2 mi]

Wednesday: 6 mi Recovery, Strength routine

Thursday: 12.5 mi Steady state run [2x2 mi] w/ strides

Friday: 6 mi Recovery

Saturday: 12 mi Endurance run

Sunday: 15 mi Endurance run (AM), 5 mi Endurance run (PM)

Total Distance: 75 miles

Cycle Average: 56.1 miles

Acute-to-Chronic Ratio: 1.2

Plan called for a little less intensity this week with another increase in mileage. Not quite a weekly mileage high, but getting there. Legs were feeling it a bit on Sunday’s long run. Started to late in the morning and didn’t tale enough water. Worked on goal race pace (w/ planned walking breaks), but HR was getting way to high for the pace and form was starting to degrade. Probably could have slogged my way through the last 5 miles, but decided to just call for a ride and finish the final miles on the treadmill later. Glad next week is recovery week!