Pre-Race Long Run Tune-Up
Workout - Pre-Race Long Run Tune-Up
- 12min @ 6'00''/km
- 24.0km @ 4'45''/km
- 10min @ 6'30''/km
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Intro Ryan Clayton’s latest video, Cruel Jewel 100 Training Weekend Update - 7 Weeks To Go!, covers practical taper strategies and training techniques you can use right away. Here’s a breakdown. Watch the full video for the rest.
Key points
- OPSF 50k taper strategy: cut total volume while keeping a couple of short, high-intensity efforts. Put sleep and nutrition first to arrive at the start line strong.
- Recovery first: aim for 22 to 23 hours of recovery each day. During taper, scale back mileage, keep the legs moving with easy runs, and prioritize sleep and food.
- Race-day fueling: gels spaced 40 minutes apart (Spring energy is recommended). Watch for flavor fatigue around the 50-mile mark. Real food can help if appetite changes.
- Post-50k focus: heat adaptation, downhill-specific work, and a gradual increase in downhill volume across the 4 to 6 weeks leading to Cruel Jewel 100.
Workout example (taper week before the 50k)
- Sunday: 15-mile hard session (high intensity).
- Monday: 5-mile easy run, mostly Zone 2 with some Zone 3 mixed in.
- Tuesday: 3-mile treadmill climb at very easy effort.
- Wednesday: 4-mile easy run (about half the usual Wednesday volume of 7 to 8 miles).
- Thursday: 3-mile very easy run for leg turnover.
- Friday: 3-mile easy run, the final easy session before race day.
The lead-in to this taper included 3 to 4 weeks of 60+ mile weeks, a 70-mile week (Mar 8 to 14), and a second 70-mile attempt that got scaled back to 60 miles after signs of overtraining.
Closing note Try this taper approach and tailor mileage and effort to your situation with the Pacing app. Good luck with the 50k and the seven-week block toward Cruel Jewel 100.