WILL I COMPLETE MY LONG RUN CHECKLIST? & Hoka Speedgoat 5 Test - Time On Feet

Aug 13, 2025

Quick Summary

Video: WILL I COMPLETE MY LONG RUN CHECKLIST? & Hoka Speedgoat 5 Test (Time On Feet)

This is a quick summary of Ben’s long‑run vlog. 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

Long‑run checklist: 26.2 mi (42 km) run with ~5,000 ft of elevation to simulate half the upcoming Copthorne 50‑mile race.
Race‑specific prep: Eat the same sandwiches, potatoes, and an Ellis Kitchen smoothie you’ll take on race day.
Stair work: Find and repeat any long stair sections on the route to mimic the race’s stair climbs.
Fueling plan: 500 ml of Tailwind + 1 L water, plus solid food (sandwich, potatoes, smoothie) taken early and mid‑run.
Pacing goal: Finish the 26.2 mi in about 5 hours (≈ 12 min/mi or 7:30 min/km), with a comfortable, steady effort.
Training focus: Elevation (7‑8 k ft weeks) over distance; use hill repeats and lap repeats to hit elevation.
Gear test – Hoka Speedgoat 5:
- Likes: breathable upper, forgiving for wide feet, lighter and more nimble than Speedgoat 4.
- Cons: absorbs water quickly, slips on chalk/rock, minimal tongue can bite.
Mental tip: If motivation is low, consider light therapy or UV light; keep a waterproof bag, spare thermal top, and headlamp for wet/early‑morning runs.

Workout Example

Distance: 26.2 mi (42 km) – aim for ~5 h total
Elevation: ~5,000 ft (≈ 1,500 m)

1. Start on a flat section, warm‑up 1 mi easy.
2. Find a hillier loop; repeat 2‑3 times (each loop ~2 mi) to rack up elevation.
3. Insert a set of stairs (repeat 2‑3 times) to simulate race stairs.
4. Mid‑run (≈ halfway) stop for a sandwich and a potato.
5. Keep fueling: 500 ml Tailwind + 1 L water, plus a small smoothie packet.
6. Keep steady pace (~12 min/mi) and aim to finish in ~5 h.
7. Cool‑down on downhill back to start.

Feel free to adjust the distances and paces to fit your own training using the Pacing app.

Closing Note

Give this long‑run checklist a try on your next training run—tweak the distances, elevation, and fuel to suit your goals. You’ll be better prepared for the Copthorne 50 and any tough hill loops ahead! 🚀