Welcome Back!
Today I am writing the first in a series of articles I will publish this year; the training diaries where I will be sharing insights from each training block of 2025. The first training block of my 2025 season started on Monday, December 16th 2024 and will finish Sunday, February 23rd, 2025.
After my first 50km ultramarathon in November we sat down and discussed how the race went and set some goals to start the new year. These goals primarily are focused on my first 100km distance races later in 2025 at Kettle Moraine and Grindstone. During my 50k I noted the fatigue/soreness increase in my legs at the 22-24 mile mark and wanted to make that a focus to start this year. These have been the focus of my first training block.
Improve fatigue resistance
Testing nutrition
Test at a tune up race - Jackpot Ultras 6-hour fixed-time event
Training Highlights
I started this training block the week of December 16th and built over three weeks from 6.5 hours to 7.5 hours of volume over three weeks before taking a deload week. Following that deload week I built back up to 7.5 hours volume over two weeks. This was intended to be another 3 week build but we had to pivot due to sickness and shifted to an earlier second deload week (more on that later). During these weeks I was focused on the following.
Structured speed work: 1st set of build weeks - focused steady-state intervals twice per week, 2nd set of (shortened) build weeks - focused lactate threshold intervals
Fatigue resistance focus: aimed for cumulative fatigue buildup and added a long run with steady state intervals early in the run during lactate threshold weeks
Volume and intensity: Due to added intensity we did not focus on significant volume increase, instead building fatigue at a “normal” volume for me through the focused intervals
Challenges & Lessons Learned
The hardest part of this training block has been the added fatigue impacts from work stress and missing a week to sickness. This really required a focus on mental fortitude to stay locked in and get back to training as the health improved and to be flexible in moving training around regularly based on life requirements.
Adaptations: Although the training schedule has shifted a lot and we have not built up volume to the same long run time as the 50k in November there have been some key adaptations.
Increasing overall fatigue through intensity to include moderate intensity intervals early in a long run
Adding back to back long run the week prior to the tune up race
Key takeaways: Rest and recovery matters more than we realize! If the other parts of our life are piling on stress there is less space for added training stresses and it is so important that we balance this with how much rest/recovery time we have available.
I also want to note that I felt I had to adjust expectations for my first A race of the year, Antelope Canyon 50 mile (coming up in March). I originally was going to set a time goal for this event, my first 50 mile, but with how busy work and family has been in 2025 I felt it was smarter to forgo that and instead focus on taking in the experience of the location and first time doing the distance as I build toward my 100km races later in the year.
Gear & Nutrition Testing
I have taken the opportunity this training block to test new gear and nutrition.
Gear: Tested plated shoes for the first time during this training block.
Hoka Mach X: Plastic plated shoes tested for speed work sessions. They worked well for me especially at steady state & threshold intensities and I will be using them for Jackpot 6 hour
Nutrition: Tested multiple new nutrition options
GU Roctane drink mix: This worked really well for me and will also be used at Jackpot. This adds another option for me other than Skratch & Naak drink mix as I aim to avoid palate fatigue issues.
Hydration and gut training: In 2024 I worked to bump my carbohydrate intake from about 50g per hour to 70g per hour and did so successfully. This training block I continued this progression working to train the gut to 85gto 95g per hour and this was a success in training. We will find out this weekend if it is also a success for the 6 hour race!
Jackpot Ultras 6-Hour Pre-Race
Although I said this is a tune up race I have set 2 goals for myself as part of that tune up. Specifically to test how successful the training block was despite the number of pivots that we necessary.
Pre-race goals: 1. run “easy pace” through 25 miles without legs feeling trashed/overly fatigued, 2. PR 50km time
Pre-race strategy: I will aim to run RPE 2-3 until I reach 25 miles completed when I can check in with how I feel physically. After which, I will push into RPE 4-5 & 6-7 as able at designated time hacks. For nutrition my plan is to take in 1 serving of GU roctane (60g carbs) per hour and 2 BPN gels (24g carbs) every 1.5 hours which would average out to about 90g carbs per hour. My back-up options will be Naak hydration (55g carbs) and Enervit liquid gels (30g carbs) if the first nutrition options are not working.
Gear: Shoes - Hoka Mach X, Belt - Naked belt, Nutrition - Hydropak handheld soft bottles & soft flasks for gels
Looking Ahead: Finishing Block 1 & Next Training Block
Finishing Block 1: Following Jackpot I go straight into my last build week which will include steady state intervals and back to back long runs before tapering for Antelope Canyon 50 mile.
Block 2: After Antelope Canyon I will take 2-3 weeks to get my life together and move across multiple states and settle in to my new work/housing before I start the next training block to build for Kettle Moraine 100km.
Next focus areas: Race specific prep for Kettle 100km. Speed, testing plated trail shoes, prep for first 100km distance and big goals
Some Closing Thoughts…
Honestly this training block has been trying. I am feeling both proud of the progress I have made over the past 12 months and frustrated with the less-than-ideal adjustments that have been required. I have identified some items for adjustment heading into the next training block; improved daily nutrition, more consistent strength work, ensuring more consistent sleep/recovery.
I also want to take a moment to encourage others. You can hit your goals, and everything does not need to go perfect. Have belief in the work you have put it! This training block has been less than ideal, but I do not doubt I will be able to PR my 50km time and that I will take some good lessons from how my body has adapted heading into my first 50 miler next month. Nothing will ever go perfectly, but that does not mean we should despair and stop reaching for those goals!
Thank you for taking the time to read my first Training Diaries! What goals are you currently working on? How has your training been going and what new gear, nutrition strategies or techniques are you testing to start 2025? Share in the comments!
- Sam