The Vert-Accumulator
Workout - The Vert-Accumulator
- 10min @ 6'50''/km
- 3 lots of:
- 4min @ 7'30''/km
- 3min @ 7'30''/km
- 2min rest
- 10min @ 12'00''/km
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Intro: Ryan Clayton’s Cruel Jewel 100 Training Weekend Update – 17 Weeks To Go! offers a solid blueprint for race preparation. The full video has all the details; here are the essentials you can apply to your own training immediately.
Key Points
- Weekly focus: Reach 45 mi of running with 17,000 ft of elevation gain each week to accumulate the 100‑mile, 33,000 ft total goal.
- Respond to discomfort: When calf soreness emerged, Ryan replaced a 60‑minute recovery run with a short, mellow hike at roughly 3 % grade (1,100 ft over 3 mi).
- Variety in training: Combine easy runs, hill repeats, and a long run that spans both flat and steep terrain.
- Consistent vertical: Target ~330 ft of climb per mile (the race average) using treadmill climbs and outdoor hill repeats.
Workout Example (Week Overview)
- Monday: Swapped a planned 60‑min recovery run for 3 mi easy hike at ~3 % grade (1,100 ft gain).
- Tuesday: 7 mi total; includes 9‑min hill intervals on treadmill at 5 mph, elevated intensity on climbs.
- Wednesday: 3 mi easy/hike (≈15 % grade) to keep the legs moving while calf tenderness lingered.
- Thursday: 5 mi combining variable grades (15 % down to 3 %) – a hill repeat interval session.
- Friday: ~5 mi at ~15 min/mi on treadmill with steady incline to accumulate vertical stress.
- Saturday (Long Run): Target 10–15 mi with 3–4k ft vert; the actual session ran 17 mi with >5,000 ft gain, blending flat miles with repeated hill climbs.
- Sunday: 5 mi treadmill interval work, ~2,300 ft gain, completing 45 mi total for the week.
Practical Tips
- When soreness strikes, swap the run for a low‑grade hike to preserve weekly volume without risking further irritation.
- Treadmill hill work lets you dial in grade and exertion when outdoor options are limited.
- Monitor weekly vertical accumulation; hitting 17k ft per week builds the endurance ultramarathons demand.
- Weave flat miles with steep repeats to reach the ~330 ft/mile average grade the Cruel Jewel requires.
Closing Note: Swap a hill repeat or brief hike into your plan when you feel a minor ache – you’ll maintain your mileage and vertical targets. Use the Pacing app to fine‑tune your own paces and distances, and stay committed to that 100‑mile goal! 🚀