Keely Henninger - Chasing Gold at the 2023 Black Canyon 100K - Aravaipa Running

Aug 13, 2025

Intro: This is a quick summary of Keely Henninger – Chasing Gold at the 2023 Black Canyon 100K from Aravaipa Running. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points:

Keely’s 8‑week build focused on high‑volume weeks (up to 95–100 mi) with long back‑to‑back runs to adapt legs to desert terrain and downhill running.
After a high‑intensity phase she shifted to tempo‑effort runs on uphills and emphasized strong downhill work to reduce the impact of climbs on race day.
She stresses listening to the body, managing a “stress bucket” that includes training, work, and life stress, and prioritizing quality over sheer quantity.
Nutrition is a planned mix of gels every 20–30 min with liquid calories as a backup for hotter conditions; aid‑station calories are pre‑planned and tracked.

Workout Example: (All distances in miles)

Tempo Hill/Downhill Session (2‑3 hrs total)
- Warm‑up: 1 mi easy on mixed terrain
- Main set: 6‑8 mi at a steady “tempo” effort (≈80 % max HR) on sustained uphills; focus on consistent effort, not speed.
- Downhill focus: Immediately after each uphill segment, spend 2‑3 mi on a controlled, fast downhill to train leg turnover and confidence.
- Cool‑down: 1‑2 mi easy, flat ground.
- Optional: add a short 1‑mi stride run at race‑pace effort on a flat section.

Adjust the total mileage to fit your current fitness—e.g., 10 mi total for a mid‑week run or 20 mi for a long weekend session.

Closing Note: Try Keely’s tempo‑hill/downhill workout this week, tweak the mileage and effort to match your own paces in the Pacing app, and keep your stress bucket in check. You’ll arrive at Black Canyon feeling strong, confident, and ready to chase that golden ticket! 🚀