Pre-Race Long Run Tune-Up
Workout - Pre-Race Long Run Tune-Up
- 12min @ 6'00''/km
- 24.0km @ 4'45''/km
- 10min @ 6'30''/km
to import the workout after you install it.
Intro Ryan Clayton’s latest video, Cruel Jewel 100 Training Weekend Update – 7 Weeks To Go!, covers practical taper strategies and training techniques you can begin using immediately. Here’s a breakdown of the key takeaways—check out the full video for comprehensive details.
Key Points
- OPSF 50k taper strategy: Cut total volume while keeping a couple of short, high‑intensity efforts in the mix. Put sleep and nutrition front and center to arrive at the start line feeling strong.
- Recovery as priority: Aim for 22‑23 hours of recovery each day. During the taper window, scale back mileage, keep your legs moving with easy runs, and prioritize sleep quality and good food.
- Race-day fueling: Use gels spaced 40 minutes apart (Spring energy brand is recommended), and stay alert for flavor fatigue as you approach the 50‑mile mark; real food can be a welcome switch if appetite changes.
- Post-50k training direction: Following your 50k, turn attention to heat adaptation, downhill-specific work, and a gradual buildup in downhill volume across the 4‑6 weeks leading to Cruel Jewel 100.
Workout Example (Taper week before the 50k)
- Sunday: 15‑mile hard session (high intensity) – a workout designed to challenge the legs.
- Monday: 5‑mile easy run, mostly Zone 2 with some Zone 3 work mixed in.
- Tuesday: 3‑mile treadmill climb – very easy effort.
- Wednesday: 4‑mile easy run (roughly half your typical Wednesday volume of 7‑8 miles).
- Thursday: 3‑mile very easy run – maintain leg turnover without stress.
- Friday: 3‑mile easy run – your final easy session before race day.
The weeks leading up to this taper included sustained 60‑plus mile weeks over 3‑4 weeks, a 70‑mile week (Mar 8‑14), and a second 70‑mile attempt that got scaled back to 60 miles after signs of overtraining appeared.
Closing Note Try out this taper approach and tailor the mileage and effort levels to your own situation using the Pacing app. Good luck with your 50k effort and the seven-week training block toward Cruel Jewel 100—you’ve got what it takes! 🚀