Sage's Uphill Strength & Endurance

Workout - Sage's Uphill Strength & Endurance

• 5min @ 7'00''/km
• 1.5km @ 5'45''/km
• 7.0km @ 5'37''/km
• 5min @ 7'00''/km

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Intro

Vo2maxProductions’ VLOG #2: WESTERN STATES 100 TRAINING offers a solid breakdown of what race prep looks like at the elite level. The full video has everything, but here’s the essential overview to get you started.

Key Points

• Weekly mileage: Sage targets approximately 120 miles (≈190 km) each week, split into two daily sessions averaging 12–17 miles (≈19–27 km) per run.
• Structured variety: Hill repeats and uphill tempo sessions pair with easy, low‑heart‑rate long runs designed to strengthen legs while protecting recovery.
• Race calendar: He’s preparing for Trans‑Volcania (3½ weeks ahead) and Western States 100.
• What works in practice:
  • Pick a short, steep hill to practice climbing when races demand it.
  • Run easy runs truly easy—conversational pace, low heart rate, focused on recovery.
  • Daily glute and hip work keeps injuries at bay.
  • Fuel consistently with real food (burritos, olive bread, squash soup) and portable options (nuts, dates, bananas).
  • Solar chargers extend battery life on extended trail days.

Workout Example

10‑mile Boulder Canyon Loop (approximate)

1. Open with a 1‑mile climb to activate the climbing muscles you’ll need.
2. The remaining distance runs mostly flat with gentle rolling terrain.
3. Maintain an easy, controlled pace—the goal is steady effort, not speed.
4. Finish with stretching and a brief glute/hip activation sequence.

9.7‑mile Gravel/Road Loop (same day, afternoon)

• Flat gravel and road surface.
• Hold a relaxed pace, treating this as active recovery.
• Combined daily total: ~19.5 miles (≈31 km) across mixed terrain.

Closing Note

Adapt these distances and paces to your current level using the Pacing app. Building serious ultrarunning fitness comes down to structured training, variety, and proper nutrition over time. Train smart, and the results follow. 🚀

References

• VLOG #2: WESTERN STATES 100 TRAINING | SAGE CANADAY ULTRA RUNNING - YouTube (YouTube Video)