Hilly Ultra Race Simulation

Workout - Hilly Ultra Race Simulation

• 0.0mi @ 9'30''/mi
• 0.0mi @ 7'32''/mi
• 10min rest

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Seth James DeMoor’s Lake Sonoma race simulation breaks down a solid training run for the 50-mile race. Here’s the workout structure. Watch his full video for more.

Key points

• Prep for Lake Sonoma with a rolling-terrain run that mixes pavement and dirt.
• Start with a short on-road warm-up (1 mile out and back) to match the race’s early miles, then a rolling mountain loop.
• Aim for roughly 7:52 min/mile across 25 miles with about 5,000 ft of climbing. The video hit 7,433 ft, which is good extra conditioning.
• Go light: two handheld water bottles instead of a pack, and leave your phone in the car.

Workout example

1. Warm-up: 1 mile out on pavement, then return the same route at easy-moderate effort.
2. Main loop: the Green Mountain loop (rolling terrain) for about 23 miles at roughly 7:52 min/mile average.
3. Elevation: about 5,000 ft of climbing. Anything extra is a bonus for the legs.
4. Gear: two handheld water bottles, no pack. A handheld belt also works.

Closing note Run this before your next ultramarathon. Use the Pacing app to adjust distances and paces to your ability.

References

• Lake Sonoma Race Simulation - YouTube (YouTube Video)