Day-by-day side-by-side. Plan column on the left, actual Strava column on the right.
For the full analytical record — Strava reality assessment, why a 10-day dekacycle, full coach feedback chronology, historical Blocks 0–3 in detail — see Training Background & History.
Let's call the last three weeks what they are: a new role at work and family medical needs got in front of training, and the heat outran your conditioning (today's 16 carried a feels-like 90°F). Blocks 3 and 4 both missed their cardinal BYU sim, and Block 4 landed at ~45% of plan. None of that is a fitness problem — your 5/28 threshold (RE 220) proves the engine is fully intact. It's a time-and-calendar problem, so the fix is structural, not motivational.
One honest caveat as your coach: 400 from here is ~100 mpw for three-plus weeks off a stretch of ~70. The goal is yours and the plan supports it — but the law is consistency over heroics. If a day's legs or schedule won't give 14, take 8 easy and keep the streak alive. A 380-mile June you ran healthy beats a 400 that breaks you in week three.
| Day | Plan | Actual |
|---|---|---|
| TUE May 26 · D1 14 mi |
DOUBLE
AM 9 easy · PM 5 easy = 14
AM: 9 mi @ 8:20. PM: 5 mi @ 8:30. Minimum 6 hrs between. Bigger double than rebuild plan called for — the pattern that separates top-10 BYU finishers from the back of the pack.
|
~ PARTIAL · AM ONLY
Run · DRC Tuesday · 9.00 mi · 8:04/mi · 246 ft · RE 135
AM 9 done at the brisk end of easy (RE 135). PM 5 never logged — the double broke at the back half, the first crack in a block that mostly came apart. 9 of 14.
|
| WED May 27 · D2 13 mi |
STEADY
Steady 13 + 4×100m hill strides
13 mi @ 7:50 + 4×100m on a 4–5% hill grade, hard effort, walk-down. The mid-week mid-distance steady is what feeds peak weekly volume.
|
✗ MISSED
No activity logged
Steady 13 not run. First of three zeros this block.
|
| THU May 28 · D3 11 mi |
THRESHOLD
11 mi w/ 5×1 mi @ 6:50 / 90s jog BELLWETHER
2 mi WU → 5×1 mi at 6:50/mi w/ 90-sec jog between → 2 mi CD. Five reps instead of four — threshold ceiling continues to rise. First quality session post-bad-week — this is the read on whether the engine is back.
|
✓ DONE · BELLWETHER
Run · Morning Run · 10.10 mi · 7:51/mi avg · 294 ft · RE 220
The engine answered. RE 220 is the hardest single session of the rebuild — the threshold reps landed and the aerobic top end is intact. This is the read: fitness is not the problem. The problem this block was getting out the door on the other nine days.
|
| FRI May 29 · D4 9 mi |
EASY
Easy 9
9 mi @ 8:15/mi. Mid-block aerobic accumulation before the Sim 1 make-up.
|
✗ MISSED
No activity logged
Easy 9 not run — and it was the pre-sim primer. Friday-before-the-sim went dark, and so did the sim.
|
| SAT May 30 · D5 25 mi |
BYU SIM 1 MAKE-UP
⚡ BYU SIM 1 MAKE-UP — 6 loops × 4.17 mi = 25 mi in 6 hrs CARDINAL
Make-up for Sat 5/23's missed Sim 1. Start 6 AM. Six full hour-cycle loops. Target 50-min running (12:00/mi on rolling terrain) + 10-min structured recovery per loop. FLOOR CAP: no loop faster than 11:30/mi running pace — regardless of how good the legs feel. Full kit: Tailwind + real food rotation, full sock change at loop 3, salt capsules each loop. Non-negotiable.
|
✗ MISSED · CARDINAL · 2ND TIME
No activity logged
The make-up of a missed sim, also missed. Two cardinal BYU sims gone — Sat 5/23 and Sat 5/30. This is the data point that drives the v1.1 restructure: the all-day loop sim is the session real life keeps eating. We stop scheduling the thing that won't happen and keep the one that will (Jun 27).
|
| SUN May 31 · D6 10 mi |
SHUFFLE
Shuffle 10 @ 9:00 v1.0 swap
Replaces the original B2B 17 easy. 10 mi at a genuine shuffle — 9:00/mi target, slower is fine. Sandwiched walks OK. Sim cost the legs more than a long run would have; recovery is the priority now.
|
~ PARTIAL
Run · Evening Run · 7.14 mi · 8:09/mi · 495 ft · RE 63
7 easy of 10 — and there was no sim to recover from, so this was just a short easy day. Legs were fine (RE 63). 7 of 10.
|
| MON Jun 1 · D7 9 mi |
EASY+STR
Easy 9 + strength + 15 min sauna
9 mi @ 8:30 + full strength. Tissue work after the sim; sauna 15 min for heat acclim.
|
~ PARTIAL
Run · Afternoon Run · 6.00 mi · 8:40/mi · 352 ft · RE 64
6 easy of 9. Strength not logged (counts as done if you did it — but the run came up short either way). 6 of 9.
|
| TUE Jun 2 · D8 16 mi |
DOUBLE
AM 10 · PM 6 = 16
Second double of the block, bigger total. AM 10 @ 8:20, PM 6 @ 8:30. Sauna after PM run.
|
~ PARTIAL · NO PM
Run · Afternoon Run · 10.05 mi · 7:47/mi · 490 ft · RE 189
AM 10 done — but run at 7:47 (RE 189), not the 8:20 easy it was meant to be, and no PM 6. Second double of the block, second double broken. The pattern: when the day gets short, the easy aerobic volume is what gets cut and the one run that happens gets run too hard. 10 of 16.
|
| WED Jun 3 · D9 14 mi |
EASY+CORE
Easy 14 + 15 min core
14 mi @ 8:15/mi (replaces bike day under directive) + 15 min core. Mid-block aerobic load.
|
~ PARTIAL
Run · "An honest ten. Too honest." · 10.01 mi · 7:48/mi · 464 ft · RE 139
You named it yourself. 10 of 14, run at 7:48 instead of 8:15 — honest effort, but the title is the diagnosis: the aerobic-easy band keeps getting skipped in favor of moderate-hard. Volume comes from easy miles you can repeat, not honest tens. 10 of 14.
|
| THU Jun 4 · D10 14 mi |
MEDIUM
Medium 14 @ 7:55
14 mi steady-state continuous. Closes the block with a confidence-builder. Block 5 starts tomorrow with a tempo Friday — arrive ready, not fresh.
|
~ PARTIAL
Trail Run · Afternoon Trail Run, easy · 8.08 mi · 9:49/mi · 622 ft · RE 77
8 easy trail of 14 medium — finally a genuinely easy run (RE 77), which is the right instinct, just short. Closes a block that landed at ~60 of 134 mi (45%). 8 of 14.
|
Plan 134 mi · actual ~60 mi (45%) — the largest miss of the build, edging out Block 3's 72%. The headline session was the one that landed: Thu 5/28's threshold 5×1mi @ 6:50, RE 220 — the hardest effort of the rebuild and proof the engine is fully intact. What held was fitness; what bent was attendance. Three zeros (5/27, 5/29, and the cardinal Sim 1 make-up on 5/30 — the second BYU sim missed in two blocks), and the days that did happen skewed too-honest-effort instead of repeatable easy volume. Root cause is not the legs — it's a new role at work and family medical load colliding with an all-day sim schedule. What carries forward: the v1.1 restructure (June 8 rededication) drops the time-expensive loop sims except the Jun 27 sixteen, and converts the rest to long single runs and double-days that survive a real calendar.
| Day | Plan | Actual |
|---|---|---|
| FRI Jun 5 · D1 12 mi |
TEMPO
12 mi w/ 4 mi tempo @ 6:55
3 mi WU → 4 mi @ 6:55 continuous → 5 mi CD. Tightened from 7:00 after 5/16's 2×3 mi @ 6:54 confirmed the ceiling moved. The 6:55 should feel like 7:05 used to.
|
✓ DONE+ · OVER-DISTANCE
Run · "GET TO THE CHOPPA" · 16.00 mi · 9:18/mi · 748 ft · RE 194
Not the tempo on paper — a hilly 16 (748 ft) at 9:18 in the heat, RE 194. You took distance over structure, which is the right trade given where the block went. 16 for 12. Good aggression; just bank the easy ones too.
|
| SAT Jun 6 · D2 10 mi |
EASY
Easy 10 + strides
10 mi @ 8:15 + 4×20-sec strides. Absorb yesterday's tempo. Prep fuel for tomorrow's long.
|
~ PARTIAL
Run · DRC · 6.00 mi · 8:08/mi · 180 ft · RE 72
6 easy of 10 — recovery between yesterday's hilly 16 and today's [Sun] 16. Reasonable given the bookends. 6 of 10.
|
| SUN Jun 7 · D3 20 mi |
LONG
Long 20 @ 7:55
20 mi continuous. Middle Fork Creek loop or similar. Goal is time-on-feet, not pace. Fuel every 45 min.
|
~ PARTIAL · HEAT
Run · "Blowed up the Excitebike..." · 16.01 mi · 8:54/mi · 413 ft · RE 161 · feels-like 90°F
16 of 20 in a feels-like 90°F — and you said yourself you're not yet conditioned for that heat. 8:54 with RE 161 in those conditions is honest work, not a shortfall; the heat tax is real and you paid it. This is the run that should reset expectations: July at Holly will feel like this. Don't chase cool-weather paces in a hot June. 16 of 20.
|
| MON Jun 8 · D4 15 mi |
REDEDICATION · DOUBLE
⟳ AM 9 · PM 6 = 15 — Day 1 of the restart
The rededication starts here. AM 9 @ 8:30 before the day eats it (alarm, shoes by the door). PM 6 @ 8:30 — the double is the whole point now: two easy efforts beat one hard one for both volume and a real calendar. PM sauna 15 min. The rule for the rest of June: easy means easy, and the double always gets its second half.
|
✗ MISSED · REDEDICATION DAY
No activity logged
The hardest line in this report to write: the rededication day itself went dark. Zero miles on June 8 — no AM 9, no PM 6. The line in the sand got drawn and then not crossed. This isn't a fitness verdict; it's the same time-and-calendar squeeze the rededication was meant to solve, showing up on day one. The honest read: a banner doesn't change a week — only the next run does. 0 of 15.
|
| TUE Jun 9 · D5 11 mi |
INTERVAL
11 mi w/ 6×1000m @ 6:25
2 mi WU → 6×1000m @ 6:25/mi w/ 90-sec jog → 3 mi CD. Longer reps than Block 3, faster pace — peak interval session of the cycle.
|
✗ MISSED
No run logged (1.0-mi evening walk only)
The peak interval session of the cycle — 6×1000m @ 6:25 — didn't happen. A short evening walk to dinner is the only thing on the day. Second straight zero out of the rededication. The 5/28 threshold (RE 220) already proved this work is in the legs; the issue remains getting it out the door. 0 of 11.
|
| WED Jun 10 · D6 10 mi |
EASY+STR
Easy 10 + strength
10 mi easy @ 8:15 + 30-min strength. Sauna 15 min.
|
✗ MISSED · RUN
No run logged (2.2-mi evening walk only)
Easy 10 didn't run — a 2.2-mi evening walk is all that's logged. If the strength piece happened off-Strava it counts as done (you don't log it), but the 10-mile aerobic base it was paired with is a third running zero in four days. 0 of 10 on the run.
|
| THU Jun 11 · D7 15 mi |
STEADY
Steady 15 @ 7:40
15 mi continuous, faster than the usual steady. Test the fitness — 7:40 should feel sustainable for an hour-plus.
|
~ PARTIAL
Run · Morning Run · 6.51 mi · 8:14/mi · 77 ft · RE 58
First run in four days, and it was an easy 6.5 rather than the steady 15 @ 7:40. Getting out the door again is the win after three zeros — but this was meant to be the block's fitness test, and the test got skipped. 6.5 of 15.
|
| FRI Jun 12 · D8 10 mi |
EASY
Easy 10 v1.1
Was 6-mi pre-sim openers — bumped to easy 10 since tomorrow is now a long single, not a 9-hr sim that needs a taper. 10 @ 8:15 + strides. Real June volume comes from days like this not getting cut.
|
✗ MISSED
No activity logged
Cut — exactly the easy day the note warned not to cut. The pre-long primer went to zero, the fourth running zero of the block. 0 of 10.
|
| SAT Jun 13 · D9 22 mi |
LONG SINGLE · replaces Sim 2
🏃 LONG SINGLE — 22 mi continuous v1.1 swap
Replaces BYU Sim 2 (9 loops / 37.5 mi / 9 hrs) — the all-day loop format is the exact session real life has eaten twice. A 22-mi single push gets the time-on-feet that matters without burning a whole Saturday on the corral cycle. Start early to bank heat exposure; 8:30–9:00/mi, slower in the heat. Still practice race fueling on the move — gel/real-food rotation every 45 min, salt each hour, target ~60–70g carb/hr — because that's the part of the sim you can't replicate any other way. The loop-and-rest rehearsal is preserved for the one sim that stays: Jun 27.
|
✓ DONE · BLOCK HEADLINE
Run · DRC · 5.57 mi · 7:40/mi · 171 ft · RE 33
Run · "Getting the standard weekend 16 back" · 16.01 mi · 7:52/mi · 573 ft · RE 210 The block's one unequivocal win. 21.58 mi on the day (5.57 + a 16.01 at 7:52, RE 210) — that's the 22-mi target hit, just as a double instead of one continuous single. Your own note: "Getting the standard weekend 16 back. Faded a bit, but no catastrophes." Exactly right — 16 at 7:52 in the heat with no blowup is the fitness reasserting itself. The continuous-single rehearsal is the only thing missing, and that's what Jun 27 is for. ~22 of 22.
|
| SUN Jun 14 · D10 12 mi |
EASY
Easy 12 v1.1
Was an 8-mi post-sim shuffle — bumped to easy 12. A 22-mi single costs the legs far less than a 9-hr sim, so the day after can carry real aerobic volume. 12 @ 8:45, walks fine if needed. Closes the block; Block 6 is the volume apex.
|
~ PARTIAL
Run · Morning Recovery Run · 8.02 mi · 8:43/mi · 500 ft · RE 138
8 of 12 the day after the big 21.58 — sensible recovery, though RE 138 over 500 ft says it wasn't fully easy on tired legs. Back-to-back run days (13th + 14th) is the rhythm that's been missing. Closes a block that landed ~74 of 137 (54%). 8 of 12.
|
Plan 137 mi · actual ~74 mi (54%) — a step up from Block 4's 45%, but still barely half, and the shape is the tell. The headline session was Sat Jun 13's 21.58-mi double — a 16.01 at 7:52/mi, RE 210, in the heat with "no catastrophes" — which hit the 22-mi target and showed the engine is exactly where the 5/28 threshold said it was. What bent was the rededication itself: June 8, the line-in-the-sand day, logged zero, and Jun 9, 10, and 12 followed it to zero — four running zeros in seven days right after the banner went up. The lesson holds from Block 4: this is a calendar problem, not a fitness one, and a rededication only counts once the next run actually happens. What carries forward: the Jun 13–14 back-to-back is the template Block 6 needs on repeat, and the 400-mi June is now realistically a ~300-mi June run healthy.
| Day | Plan | Actual |
|---|---|---|
| MON Jun 15 · D1 13 mi |
EASY+STR
Easy 13 + core + strength
13 mi @ 8:15/mi (replaces bike under directive) + full strength + core. Block opens with real volume — no easing in.
|
▶ TODAY
Live — nothing logged yet
Block 6 opens today. After a 54% Block 5, the volume apex is the wrong block to ease into — but it's also the wrong week to chase a number you can't bank. Get the 13 in, easy and early, and start a clean string of run days. The 21.58 on Jun 13 is the template; repeat it.
|
| TUE Jun 16 · D2 18 mi |
DOUBLE
AM 11 · PM 7 = 18
Biggest double of the cycle. Both easy 8:20–8:30. PM sauna 20 min.
|
— Pending |
| WED Jun 17 · D3 15 mi |
THRESHOLD
15 mi w/ 6×1 mi @ 6:45
3 mi WU → 6×1 mi @ 6:45/mi w/ 90-sec jog → 6 mi CD. Peak threshold session of the cycle, longer warmup and cooldown to bank aerobic mileage around the quality.
|
— Pending |
| THU Jun 18 · D4 15 mi |
EASY
Easy 15 + strides
15 mi @ 8:15 + 4 strides. Recovery run after yesterday's threshold; longer than rebuild plan called for. Mid-block aerobic accumulation.
|
— Pending |
| FRI Jun 19 · D5 20 mi |
PROGRESSION
20 mi w/ last 6 @ MP (7:10)
14 mi easy @ 7:55 → 6 mi @ 7:10/mi MP (tightened from 7:15). At the apex of fitness, 7:15 is no longer a stretch finish; 7:10 keeps the cardinal BYU skill — finish fast on tired legs — properly stressed.
|
— Pending |
| SAT Jun 20 · D6 14 mi |
EASY
Easy 14
14 mi @ 8:20. Recovery from yesterday's progression run, but volume is the asset — don't shrink it. Tomorrow's mega long is at the apex of the cycle.
|
— Pending |
| SUN Jun 21 · D7 22 mi |
MEGA LONG
⚡ 22 mi mega long
22 mi continuous @ 8:00/mi avg. The longest single-push run of the plan outside sim days. On trail if possible. Fuel every 45 min; drink every 20. Practice late-run mental state management — if you hit a low at mile 17, watch it pass.
|
— Pending |
| MON Jun 22 · D8 15 mi |
DOUBLE REC
AM 9 · PM 6 = 15 (recovery)
Easy double on bruised legs. Shuffle pace if needed. The pattern of running TWICE on tired legs is the BYU-specific stimulus the field doesn't drill.
|
— Pending |
| TUE Jun 23 · D9 14 mi |
TEMPO
14 mi w/ 5 mi tempo @ 6:55
3 mi WU → 5 mi continuous @ 6:55 → 6 mi CD. Tightened from 7:05; the 5/16 evidence says today's continuous tempo ceiling is 6:55, not 7:05. If the 22-miler taxed you hard, drop to 3 mi tempo. Otherwise this is the closing quality session.
|
— Pending |
| WED Jun 24 · D10 11 mi |
MEDIUM+STR
Medium 11 + strength
11 mi @ 7:55 + 30-min strength. Closes the volume apex. Block 7 dress rehearsal starts tomorrow with a shakeout.
|
— Pending |
| Day | Plan | Actual |
|---|---|---|
| THU Jun 25 · D1 5 mi |
SHAKEOUT
Easy 5 shakeout
5 mi @ 8:30/mi. Pre-sim taper begins. Begin hydrating heavily.
|
— Pending |
| FRI Jun 26 · D2 4 mi |
OPENERS
Easy 4 + strides + gear check
4 mi + 4×20-sec strides. Lay out full race kit: shoes rotation (2 pairs), 7 pairs of socks, Tailwind mix, gels, PB&J, salt caps, Anti-Monkey-Butt, sunscreen, headlamp, rain jacket, second shirt. Big carb dinner. In bed by 9 PM.
|
— Pending |
| SAT Jun 27 · D3 66.7 mi |
DRESS REHEARSAL
🔥 DRESS REHEARSAL — 16 loops × 4.17 mi = 66.7 mi / 16 hrs
Start 2 AM. Target 50-min running (12:00/mi) + 10-min recovery per loop. FLOOR CAP: no loop faster than 11:45/mi running pace. This is the one sim kept — the full corral/fueling/sock-change rehearsal you can't get from a single long run. 16 loops sits comfortably under your documented 38y ceiling (Ode 2022), so the goal is a clean, controlled 16, not a max effort. Full race-day protocol end-to-end: every shoe change, every fueling decision, every mental reset phrase. If you stop at loop 12, you still bank 50 miles and the data.
|
— Pending |
| SUN Jun 28 · D4 3 mi |
SHUFFLE
Recovery shuffle 3
3 mi at walking pace if needed. Assess feet. Treat any blisters. Log the full debrief — what will you change for race day?
|
— Pending |
| MON Jun 29 · D5 6 mi |
EASY
Easy 6
6 mi very easy at shuffle pace. Any tightness, fully walk. The Big Sim took a real bite — let the legs find rhythm again.
|
— Pending |
| TUE Jun 30 · D6 — |
OFF+STR
OFF + light strength
No running. Light strength (half the normal volume). Extra sauna.
|
— Pending |
| WED Jul 1 · D7 8 mi |
STEADY
Steady 8 @ 7:55
8 mi continuous. Body is still absorbing the sim — don't be shocked if 7:55 feels like 7:35. Ride it out.
|
— Pending |
| THU Jul 2 · D8 6 mi |
TEMPO
6 mi w/ 3 mi tempo @ 7:00
1.5 mi WU → 3 mi @ 7:00/mi → 1.5 mi CD. Tightened from 7:10; taper-fresh legs should hit 7:00 as a confidence builder, not a stress. Short, sharp.
|
— Pending |
| FRI Jul 3 · D9 5 mi |
EASY
Easy 5
5 mi @ 8:20. Openers for tomorrow's midnight run. Nap in afternoon. Big carb dinner around 6 PM.
|
— Pending |
| SAT Jul 4 · D10 18 mi |
NIGHT LONG SINGLE · replaces overnight sim
🌙 NIGHT LONG — 18 mi single, start ~9:30 PM v1.1 swap
Was a 6-loop overnight sim (25 mi) — now an 18-mi continuous night run. Same purpose, kept deliberately: start ~9:30 PM and run into the small hours to cross the late-night circadian wall that fails most LPS-tier runners after hour 15. You keep the night adaptation — running tired in the dark, headlamp + reflective vest, fueling by feel — without the all-night loop-and-rest logistics. 9:00/mi, walk hills. Sleep Sunday; easy Monday.
|
— Pending |
| Day | Plan | Actual |
|---|---|---|
| SUN Jul 5 · D1 6 mi |
RECOVERY
Recovery 6 @ 9:00
6 mi at a genuine shuffle. Sleep debt from the overnight session clears now. Drink extra water.
|
— Pending |
| MON Jul 6 · D2 4 mi |
EASY+STR
Easy 4 + final strength session
4 mi easy + 30-min strength. This is the LAST strength session before race day — your body holds strength gains for 10+ days.
|
— Pending |
| TUE Jul 7 · D3 8 mi |
MP TUNE
8 mi w/ 4 mi @ 7:25 MP
2 mi WU → 4 mi @ 7:25 MP → 2 mi CD. Should feel markedly easy now. This is the fitness indicator — if 7:25 feels like 8:00 used to, you are sharp.
|
— Pending |
| WED Jul 8 · D4 6 mi |
EASY
Easy 6
6 mi @ 8:15. Sim-day eve: light gear check, early bed.
|
— Pending |
| THU Jul 9 · D5 16 mi |
RACE-PACE TUNE · replaces tune sim
🏃 RACE-PACE TUNE — 16 mi single at loop pace v1.1 swap
Was a 6-loop / 25-mi tune sim — now a 16-mi single at exact race-day loop pace. The Jun 27 sixteen already gave you the full corral/fueling rehearsal; this close to the race you just need legs that remember the pace, not another all-day session in taper. Run it at the 11:45–12:00/mi running pace you'll hold race day — deliberately slow, confidence not stress — with one mid-run fuel rehearsal. If it feels easy, that's the taper working. Do NOT push.
|
— Pending |
| FRI Jul 10 · D6 4 mi |
SHUFFLE
Recovery 4
4 mi at shuffle pace. Legs are tired; honor that. Big calorie day.
|
— Pending |
| SAT Jul 11 · D7 10 mi |
EASY-LONG
Easy 10 @ 8:20
10 mi truly easy. Last long-ish run before race day. Taper begins tomorrow.
|
— Pending |
| SUN Jul 12 · D8 5 mi |
EASY
Easy 5
5 mi @ 8:20. The taper urge-to-run will kick in now. Ignore it.
|
— Pending |
| MON Jul 13 · D9 30′ |
CROSS
Bike 30 min easy
30-min spin. Keep the blood moving. Pack gear bag draft 1.
|
— Pending |
| TUE Jul 14 · D10 5 mi |
PACE TUNE
5 mi w/ 2 mi @ loop pace 11:00
2 mi WU → 2 mi at EXACT BYU running pace (11:00/mi) → 1 mi CD. Neuromuscular calibration — your body needs to remember this tempo.
|
— Pending |
| WED Jul 15 · D11 3 mi |
SHAKEOUT
3 mi shakeout + 4 strides
3 mi + 4×20-sec strides. Very light. Final gear pack. Confirm Holly State Rec Area directions and arrival time.
|
— Pending |
| THU Jul 16 · D12 2 mi |
EASY
Easy 2
2 mi absolute minimum — just to stay loose. Hydrate aggressively. Bed by 10.
|
— Pending |
| FRI Jul 17 · D13 — |
TRAVEL
REST — drive to Holly, MI
Drive to Holly (~6 hr from Louisville). Set up camp at Holly State Recreation Area. Walk the first 1/2 mile of the loop if access allows. Full dinner by 7. Lights out 9 PM. Alarm 5:30 AM.
|
— Pending |
| SAT Jul 18 — |
RACE DAY
🏆 ODE TO LAZ — RACE DAY
Start 9:00 AM. Silver Ticket on the line. Execute the plan: 50-min loops + 10-min recoveries, autopilot hours 1–12, conscious competition mode hours 12–20, pure will after. The work is done. Race like a person who did the work.
|
— Pending |
The 10-minute recovery window is not downtime — it is the most important skill in Backyard Ultra. Rehearse this every simulation until it is automatic. If you can't describe every step without thinking, you haven't practiced enough.