Ryan Clayton's Grindstone Simulation
Workout - Ryan Clayton's Grindstone Simulation
- 10min @ 13'00''/mi
- 0.0mi @ 12'00''/mi
- 10min @ 14'00''/mi
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Ryan Clayton’s TIME TO FOCUS | Training for Grindstone #15 outlines a practical training framework worth your attention. Here’s what you need to know to start this workout today. The full video offers additional context if you want more detail.
Key Points:
- Hold Zone 2-3 effort (above easy, not quite hard) to build aerobic fitness without overdoing it.
- Target steady splits across each mile—this pacing approach from triathlon shines on loop courses.
- Run with intention: focus on steady effort rather than raw pace, and use the repeating loops to tackle hills consistently.
- Six weeks of solid training leads into a two-week taper as race day nears.
Workout Example:
- 15-mile sustained run (approximately 3 hours).
- Run the 1-mile loop repeatedly—you’ll gain roughly 120 feet per lap.
- Stay in Zone 2-3, letting your heart rate edge toward the higher band of that zone.
- Aim for even pacing around 12 min/mi (roughly 5 mph), though heart rate should guide you more than any set pace.
- Keep running straight through—no walking breaks, one continuous effort from start to finish.
- Optional 10-mile focus run (about 2 hours): same zone, same approach—consider it a midweek mileage option.
Closing Note: Try the 15-mile loop today, then adjust distance or zone targets to match your schedule. The Pacing app makes it easy to dial in your own heart-rate zones and corresponding pace targets. Stay consistent, trust the work, and enjoy the progress leading into Grindstone 100!
References
- TIME TO FOCUS | Training for Grindstone #15 - YouTube (YouTube Video)