VLOG #2: WESTERN STATES 100 TRAINING | SAGE CANADAY ULTRA RUNNING - Vo2maxProductions

Aug 13, 2025

Intro

This is a quick summary of VLOG #2: WESTERN STATES 100 TRAINING from Vo2maxProductions. 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

Mileage focus: Sage is targeting ~120 mi (≈190 km) per week, running twice a day and averaging 12‑17 mi (≈19‑27 km) each run.
Training mix: He alternates hill repeats and uphill tempo runs with flat, low‑heart‑rate long runs to build leg strength and endurance.
Upcoming races: Preparing for the Trans‑Volcania (3½ weeks away) and the Western States 100.
Practical tips:
- Use a short, steep uphill segment to simulate race climbs.
- Keep easy runs at a relaxed, conversational pace (low HR) to aid recovery.
- Incorporate daily glute/hip activation drills to protect against injury.
- Stay fueled with balanced meals (burritos, olive bread, squash soup) and portable snacks (nuts, dates, banana).
- Solar chargers can keep your devices powered on long trail days.

Workout Example

10‑mile Boulder Canyon Loop (approx.)

Start with a 1‑mile uphill to engage climbing muscles.
Continue on rolling terrain, staying mostly flat after the first mile.
Run at an easy, low‑heart‑rate pace – focus on steady effort, not speed.
Finish with a cool‑down stretch and a quick glute/hip activation routine.

9.7‑mile Gravel/Road Loop (later that day)

Flat, smooth gravel surface.
Maintain a relaxed pace, using it as an active recovery run.
Total for the day: ~19.5 mi (≈31 km) of mixed terrain.

Closing Note

Give these runs a try and tweak the distances or pace to match your current fitness in the Pacing app. Consistency, variety, and smart fueling are the keys to crushing those ultra goals. Happy training! 🚀