TIME TO FOCUS | Training for Grindstone #15 - Ryan Clayton
Intro: This is a quick summary of TIME TO FOCUS | Training for Grindstone #15 from Ryan Clayton. 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:
- Keep the effort in the sweet spot of Zone 2‑3 (just above easy, below hard) to build aerobic mileage without burning out.
- Use triathlon‑style split pacing: aim for even splits each mile, especially on looped terrain.
- Prioritise purposeful running—focus on steady effort rather than speed, and use the loops to work the up‑hills consistently.
- As the race approaches, plan a two‑week taper after a solid six‑week build.
Workout Example:
- 15‑mile steady‑state run (≈3 hours total).
- Run a 1‑mile loop with modest vertical gain (≈120 ft per mile).
- Stay in Zone 2‑3, keeping heart rate just on the edge of the harder zone.
- Keep splits even – aim for ~12 min per mile (≈5 mph) but listen to your heart rate rather than a strict pace.
- No walking or hiking; keep the effort continuous.
- Optional 10‑mile “focus” run (≈2 hours): same zone focus, use it for a mid‑week mileage boost.
Closing Note: Try the 15‑mile steady‑state loop today, then tweak the distance or zone work to fit your schedule. You can easily customize the paces in the Pacing app to match your own heart‑rate zones. Keep the focus, stay consistent, and enjoy the progress toward Grindstone 100!
References
- TIME TO FOCUS | Training for Grindstone #15 - YouTube (YouTube Video)
Workout - Ryan Clayton's Grindstone Simulation
- 10min @ 13'00''/mi
- 0.0mi @ 12'00''/mi
- 10min @ 14'00''/mi
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