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—see his full video for additional details.

Key Points

• Prepare for Lake Sonoma using a rolling-terrain run that mixes pavement and dirt paths.
• Begin with a short on-road warm-up (1 mile out and back) matching the race’s early miles, followed by a rolling mountain loop.
• Target roughly 7:52 min/mile pace across 25 miles with ~5,000 ft elevation gain (the video hit 7,433 ft, providing extra conditioning).
• Go light: two water bottles instead of a pack, and leave your phone in the vehicle to stay focused.

Workout Example

1. Warm‑up: Run 1 mile on pavement outbound, return the same route (easy‑moderate effort).
2. Main loop: Complete the Green Mountain loop (rolling terrain) for approximately 23 miles. Maintain roughly 7:52 min/mile average.
3. Elevation: Shoot for ~5,000 ft of climbing total; any additional gain strengthens your legs.
4. Gear: Two water bottles carried in hand, no backpack needed; a handheld belt works well for hydration access.

Closing Note Run this before your next ultramarathon—use the Pacing app to adjust distances and speeds to fit your ability level, and embrace the terrain.

References

• Lake Sonoma Race Simulation - YouTube (YouTube Video)