Ode to Laz 2026 — Win-Plan Dekacycle Training

Strava Reality — What the Data Actually Says (Apr 17, 2026)

Easy Run Pace

8:00–8:30/mi

DRC Lite 9.1 mi in 1:16 · Evening Run 8 mi in 1:05

Hard Effort Pace

~7:55/mi

DRC 11 mi in 1:27:09 on 4/4 · RE 188

Last 6-Week Peak

44.9 mi

Week of Mar 30 — the high-water mark

Achilles Event

Thu 3/5

"Blew the Achilles" — 12 days off, then careful rebuild

Run Frequency

4–5 days

Alternating hard/rest weeks while rebuilding

Speed Work

None Yet

No intervals or tempo visible — room to grow

Constraint That Shapes Everything: The Achilles blowup on 3/5 is the single biggest variable in this plan. The prior 13-week schedule targeted 108 mi peak weeks — which would re-injure the tendon under the current rebuild state. This new plan caps peak at ~93 mi over a 10-day block (≈ 65 mi/7-day equivalent), adds mandatory cross-training days, and bakes in eccentric calf loading as a first-class citizen rather than an afterthought.

The Honest Picture: Brian has a strong aerobic base at 8:00–8:30/mi and excellent steady-state endurance (188 RE on an 11-miler), but zero visible speed work and a fresh tendon injury. The Mini on April 25 is a valid 1:35 target. The path to winning Ode to Laz goes through durability, not speed — and durability is built by time-on-feet, not by risking another Achilles flare chasing mileage.

Coach Feedback — Live Plan vs. Actual

As workouts land on Strava, they get annotated in the plan below with a gold COACH row directly beneath the prescription. Each annotation shows actual data (distance · time · pace · RE) and a short note on what it means for the plan — what to carry forward, what to offset, what to watch. The original prescription is never altered. Expectation is we re-run this tracker every few days.

WORKOUTS LOGGED

of Block 0 · D1–D2 complete

ON-PLAN RATE

Trending

D2 self-corrected for D1 spillover

ACHILLES WATCH

Green

RE 66 today — body cooperating

NEXT KEY SESSION

Apr 25

KDF Mini — 1:35 goal · 7 days out

Opening Read (Apr 17): The four days leading into Block 0 (Tue 6 mi · Wed 8 mi · Thu 9.1 mi DRC Lite · Fri 10 mi) show a solid rebuild rhythm at 8:00–8:30/mi. Total body of work: ~33 mi Tue–Fri — more than the planned Block 0 prologue called for, but paces held in the easy band, and no Achilles flare signal in the data. Net verdict: fitness is trending the right way. Concern is that you're arriving into the Mini week with more fatigue than the plan assumed. Mitigation is shown in the Apr 17 coach row in Block 0 below.

Update (Apr 18): Saturday DRC came in at 6.64 mi · 8:23/mi · RE 66 — under the prescribed 8-mile volume, which is exactly the right adjustment after Friday's 10. You're self-regulating without being told to, and that's the most important behavior signal of the block. Two-day total Fri+Sat = 16.66 mi at ~8:58/mi avg. Tendon is cooperating (RE matches the 4/11 baseline easy DRC almost exactly). Sunday's medium-long with the marathon-pace finish stays as written — but if the last 3 mi feel labored at 7:25, let pace slide to 7:40 and it's still a win. The race is in 7 days, not today.

Why a 10-Day Dekacycle Beats 7-Day for This Athlete, This Race

Recovery Math

Achilles tendon remodels on a 48–72 hr eccentric-load cycle. A 10-day block holds 2 quality sessions comfortably; a 7-day block forces them 72 hrs apart or fewer. More space between hard days = less re-injury risk.

Race-Day Parallel

Backyard Ultra is a continuous format, not a weekly one. The 10-day cycle breaks the cognitive anchor of "weekly miles" and trains you to think in longer rhythms — exactly the mindset needed when the race itself has no scheduled end.

Calendar Fits Cleanly

Today (Apr 17) → Race (Jul 18) = 92 days. That's 9 dekacycle blocks — Block 0 is 9 days to the Mini, then 8 clean 10-day blocks plus a 13-day sharpen/taper closer. The calendar isn't fighting the structure.

BYU Sims Rotate

Saturday long runs every 7 days mean 12 identical-weekday sims. On 10-day cycles the BYU sim lands on Sat, then Tue, then Thu, then Sat again — varying the weekday gear around it and exposing you to fatigue patterns you'll actually face on race day.

9-Block Overview

Mini + Race

Block 0 · Apr 17–25 · 9 days

~38 mi

Half marathon Sat Apr 25

Reset

Block 1 · Apr 26–May 5

~40 mi

Active recovery + 1st strength block

Foundation

Block 2 · May 6–15

~57 mi

BYU Intro — 4 loops

Threshold

Block 3 · May 16–25

~71 mi

BYU Sim 1 — 6 loops (25 mi)

Durability

Block 4 · May 26–Jun 4

~70 mi

Doubles + back-to-back longs

Peak Dev

Block 5 · Jun 5–14

~86 mi

BYU Sim 2 — 9 loops (37.5 mi)

Volume Peak

Block 6 · Jun 15–24

~93 mi

22 mi long run + 12 mi double

Rehearsal

Block 7 · Jun 25–Jul 4

~102 mi

14-loop sim (58 mi) + overnight

Sharpen+Taper

Block 8 · Jul 5–17 · 13 days

~58 mi

Tune sim → full taper → race

Speed/Interval

Tempo/Threshold

BYU Simulation

Long Run

Medium / Double / Cross

Easy / Recovery

Night / Sleep Dep

Race

Rest / OFF

Full 9-Block Schedule

BLOCK 0 · 9 DAYS Apr 17–25 MINI + RACE

~38 mi Half Marathon Race Week

Trust the aerobic base. The half is a confidence builder and a fitness test, not a training session — treat it like a race. No new workouts, no hero moves. Sharpness without depth.

Day	Type	Workout	Vol
FRI Apr 17 · D1	EASY	Shakeout 5 5 mi at 8:20–8:30/mi. Today's only job is to not aggravate anything. Full calf mobility routine before + after.	5 mi
✓ DONE	COACH	Actual · Afternoon Run · 10.02 mi in 1:40:16 · 10:00/mi · RE 105 Pace is exactly right for Achilles protection — 10:00/mi is slower than the 8:20–8:30 I prescribed, which tells me you're listening to the tendon. Good instinct. Volume came in at 2× the shakeout, though, which wasn't the assignment. Call it a wash since the plan wasn't published when you ran, but it does change the week: you're arriving into Mini race week with more fatigue than the block assumed. Offset: hold Monday's recovery at exactly 4 mi (don't extend), and do the Alfredson eccentrics tonight before bed — 3×12 per leg, slow 3-sec descent off a step. That daily calf habit starts now, not Monday. Watch signal: if Saturday's 4×100m strides feel heavy-legged, that's the tax from today.	10.02
SAT Apr 18 · D2	STRIDES	Easy 8 + 4×100m strides 8 mi easy + 4×100m strides on flat grass or track. Strides are brief (15–18 sec). Wake the neuromuscular system without loading it.	8 mi
✓ DONE	COACH	Actual · DRC · 6.64 mi in 55:38 · 8:23/mi · RE 66 This is the day you proved you're coachable. After Friday's 10-mile overage, pulling back to 6.64 instead of pushing the prescribed 8 is exactly the right instinct — the tendon gets the recovery it needs without sacrificing the frequency. Pace held at 8:23/mi, square in the easy band, and RE 66 almost perfectly matches your 4/11 DRC baseline (RE 65). That's the body saying "this load was fine." One note on strides: the RE profile looks like a pure easy run, so if the 4×100m strides didn't happen, tack 4×20-sec on the end of Monday's recovery 4 — but only in the last mile when the Achilles is fully warm, and only if strides sat out today. If they did happen, we're clean. Sunday read-ahead: 9 mi with last 3 at 7:25 marathon pace is still on. If those 3 feel tight, slide to 7:40 — still a valuable pace touch, no hero required.	6.64
SUN Apr 19 · D3	MED-LONG	Steady 9 w/ last 3 @ 7:25 MP 6 mi easy 8:00/mi → 3 mi @ 7:25/mi marathon pace. Final pre-race specific-pace touch. If anything hurts, cut the MP portion immediately.	9 mi
MON Apr 20 · D4	RECOVERY	Recovery 4 + calf eccentrics 4 mi very easy @ 8:30/mi + eccentric heel drops: 3×12 per leg off a step, slow 3-sec descent. This becomes your daily habit from here forward.	4 mi
TUE Apr 21 · D5	STRIDES	Easy 5 + 4×20-sec strides 5 mi easy + 4×20-sec accelerations. Brief openers. Eat your biggest meal at lunch, lighter dinner.	5 mi
WED Apr 22 · D6	EASY	Easy 4 4 mi very relaxed. Stay off legs otherwise. Hydrate aggressively.	4 mi
THU Apr 23 · D7	STRIDES	3 mi + 4 strides (openers) 3 mi easy + 4×20-sec strides at 5K effort. Final openers. Lay out all race gear tonight.	3 mi
FRI Apr 24 · D8	REST	Rest — full carb load Hydrate all day. Carb-load lunch (pasta, rice, bread + protein). Lighter dinner by 7pm. Bed by 10pm.	—
SAT Apr 25 · D9	RACE	🏁 KDF MINI MARATHON — goal 1:35 Go out at 7:20/mi for miles 1–3, settle into 7:15 through mile 10, empty tank last 5K. Your 8:00/mi easy pace gives huge aerobic headroom — trust it and finish hard. Any Achilles warning sign = pull back to 7:30 and finish, don't push.	13.1

BLOCK 1 · 10 DAYS Apr 26 – May 5 RESET & REBUILD

~40 mi + 90 min bike · 2 strength

A 1:35 half is hard on the legs. Resist the urge to "train through" it — cash the recovery dividend now so we can ramp cleanly into the build phase. Two strength sessions this block establish the calf/hip pattern that carries you to July.

Day	Type	Workout	Vol
SUN Apr 26 · D1	RECOVERY	Walk 30 min + stretch Cherokee Park stroll. No running. Legs are wrecked from a 1:35 effort; don't pretend otherwise. 15-min mobility: calves, hip flexors, glutes.	—
MON Apr 27 · D2	OFF + STR	Strength Session 1 (30 min) Eccentric calf raises 3×15/leg (slow 3s descent). Single-leg Romanian deadlifts 3×8/leg. Hip airplanes 2×8/leg. Plank 3×45s. Side plank 2×30s each. Your Achilles insurance policy.	—
TUE Apr 28 · D3	EASY	Easy 5 — return to run 5 mi at 8:30/mi (slower than feels right). This is a test run, not training. If anything barks, stop at 2 mi and walk home.	5 mi
WED Apr 29 · D4	CROSS	Bike 50 min Z2 Zone 2 aerobic ride (indoor or outdoor). HR 130–145. Pure mitochondrial work with zero tendon load. This kind of session wins BYU races for runners with injury history.	50′
THU Apr 30 · D5	EASY	Easy 7 + 4×20-sec strides 7 mi @ 8:15/mi + 4 strides at end. You should feel noticeably fresher than Tuesday.	7 mi
FRI May 1 · D6	REST	OFF Complete rest day. 15 min of sauna if convenient (you own an IR sauna per Feb Strava — start using it weekly for heat acclimation).	—
SAT May 2 · D7	MEDIUM	Easy 9 — first post-race medium 9 mi @ 8:15/mi on the DRC route or similar. Don't push the back half. Practice eating a gel at mile 6 as routine.	9 mi
SUN May 3 · D8	LONG	Long 13 — aerobic only 13 mi @ 8:20/mi (NOT faster). Back-to-back long day after Sat. Fuel every 45 min. The goal is duration, not intensity.	13 mi
MON May 4 · D9	CROSS+STR	Bike 40 min + Strength Session 2 Easy 40-min spin + full strength routine (same as D2). Second strength touch of the block.	40′
TUE May 5 · D10	EASY	Shakeout 4 4 mi very easy. Close the block with freshness. Block 2 starts tomorrow.	4 mi

BLOCK 2 · 10 DAYS May 6 – 15 AEROBIC FOUNDATION

~57 mi First BYU intro sim (4 loops)

First serious block. Reintroduce steady-state tempo and the BYU format at low dose. 4 loops is enough to test gear, fueling, and the 10-min recovery protocol without digging a hole.

Day	Type	Workout	Vol
WED May 6 · D1	STEADY	Steady 7 + strength 7 mi @ 7:55/mi (firm but controlled) + 20-min strength. Feel what your post-rebuild "steady" actually is now.	7 mi
THU May 7 · D2	TEMPO	8 mi w/ 3 mi @ 7:25 MP 2 mi WU → 3 mi continuous @ 7:25/mi marathon pace → 3 mi CD. First real quality session since the Mini. Controlled effort — should feel "strong," not "hard."	8 mi
FRI May 8 · D3	EASY	Easy 5 + strides 5 mi @ 8:15/mi + 6×20-sec strides. Absorb yesterday's tempo.	5 mi
SAT May 9 · D4	LONG	Medium-long 13 @ 7:55 13 mi continuous @ 7:55/mi. This is roughly your steady-state ceiling. Fuel at 5 + 10 mi.	13 mi
SUN May 10 · D5	CROSS	Bike 60 min Z2 + core 60-min steady aerobic ride. 15 min core routine after: plank, side plank, dead bug, bird dog.	60′
MON May 11 · D6	EASY	Easy 6 + 6 strides 6 mi @ 8:15/mi + 6×20-sec strides on a slight downhill if you can find one.	6 mi
TUE May 12 · D7	HILL STR	7 mi steady + 4×100m hill strides 6 mi @ 7:55 + 4×100m at modest (4–5%) hill grade, hard effort, walk down. Teaches eccentric calf load in a controlled way. Full mobility routine after.	7 mi
WED May 13 · D8	BYU SIM	⚡ BYU INTRO — 4 loops × 4.17 mi = 16.7 mi 4 hour-cycle loops. Target: 54-min running at 13:00/mi on a hilly road loop (simulating trail) + 6-min structured rest. Full protocol: remove shoes, refuel, change socks at loop 3. The point isn't to run fast — it's to rehearse the format early while costs are low.	16.7 mi
THU May 14 · D9	RECOVERY	Easy 5 + stretch 5 mi very easy 8:30/mi + 20-min full-body stretch. Log notes on what worked/didn't in the sim — your race-day kit depends on it.	5 mi
FRI May 15 · D10	OFF/BIKE	OFF or 45 min bike Athlete's choice. If legs feel beat up, take the full rest. If fidgety, easy 45 min spin. IR sauna 15 min tonight.	—

BLOCK 3 · 10 DAYS May 16 – 25 THRESHOLD + SIM 1

~71 mi First real BYU sim · 6 loops / 25 mi

Threshold introduction + back-to-back longs + first meaningful BYU simulation. This block tests whether your Achilles can handle a real workload. If it does, the path to winning opens up.

Day	Type	Workout	Vol
SAT May 16 · D1	TEMPO	10 mi w/ 2×2 mi @ 7:05 2 mi WU → 2 mi @ 7:05 → 2 min jog → 2 mi @ 7:05 → 2 mi CD. First real tempo of the cycle. Controlled effort — 85%, not 95%.	10 mi
SUN May 17 · D2	LONG	Long 14 @ 7:55 14 mi continuous. On tired legs from Saturday — this is the point. Fuel every 45 min. Gradual build in final 3 miles if legs allow.	14 mi
MON May 18 · D3	EASY+STR	Easy 5 + strength 5 mi @ 8:30/mi + full strength routine. Recovery from the back-to-back.	5 mi
TUE May 19 · D4	INTERVAL	8 mi w/ 5×800m @ 6:30 2 mi WU → 5×800m @ 6:30/mi pace w/ 2-min jog recovery → 2 mi CD. Brief VO2 touch. Short enough that it doesn't tear up the Achilles. Stop after 3 if anything feels off.	8 mi
WED May 20 · D5	CROSS	Bike 60 min Z2 Easy aerobic ride. Full recovery tissue work: foam roll calves + quads. Sauna 15 min tonight.	60′
THU May 21 · D6	STEADY	Steady 7 @ 7:50 7 mi at steady-state. This pace should start feeling "normal" by end of the block.	7 mi
FRI May 22 · D7	EASY	Easy 5 + strides (openers) 5 mi @ 8:15/mi + 4×20-sec strides. Sim-day openers.	5 mi
SAT May 23 · D8	BYU SIM 1	⚡ BYU SIM 1 — 6 loops × 4.17 mi = 25 mi in 6 hrs Start 6 AM. Six full hour-cycle loops. Target 50-min running (12:00/mi on rolling terrain) + 10-min structured recovery per loop. Full kit: Tailwind + real food rotation, full sock change at loop 3, salt capsules each loop. Document everything that went right/wrong in your race-day notebook.	25 mi
SUN May 24 · D9	RECOVERY	Shuffle 5 @ 9:00 5 mi at a genuine shuffle — 9:00/mi is the target, slower is fine. Sandwiched walks OK. Legs remember yesterday; let them wake up gently.	5 mi
MON May 25 · D10	OFF+STR	OFF + strength No running. 30-min strength session to close the block. Assess Achilles honestly — if it's warm or sore, extend this off day into Block 4 D1.	—

BLOCK 4 · 10 DAYS May 26 – Jun 4 DOUBLES & DURABILITY

~70 mi First doubles · back-to-back longs

Two double-run days introduce the AM/PM pattern you'll effectively run during BYU (where you "double" every hour). Back-to-back long runs on Sat/Sun build the dual-day durability that the 2026 field lacks outside the top 3.

Day	Type	Workout	Vol
TUE May 26 · D1	DOUBLE	AM 5 easy · PM 4 easy AM: 5 mi @ 8:20. PM: 4 mi @ 8:30. Minimum 6 hrs between. Your first double. This is the pattern that separates top-10 BYU athletes from finishers.	9 mi
WED May 27 · D2	STEADY	Steady 8 + strides 8 mi @ 7:55 + 4×20-sec strides. Steady-state pace should now feel genuinely comfortable.	8 mi
THU May 28 · D3	THRESHOLD	7 mi w/ 4×1 mi @ 6:50 / 90s jog 1.5 mi WU → 4×1 mi at 6:50/mi w/ 90-sec jog between → 1.5 mi CD. Threshold work; holds the lactate-clearance engine together.	7 mi
FRI May 29 · D4	EASY	Easy 6 6 mi @ 8:15/mi. Keep it simple before the B2B weekend.	6 mi
SAT May 30 · D5	LONG	14 w/ last 4 @ MP (7:25) 10 mi easy @ 7:55 → 4 mi @ 7:25/mi MP. Teaches the body to accelerate on tired legs. Eat well after, ibuprofen-free.	14 mi
SUN May 31 · D6	B2B LONG	Back-to-back easy 8 8 mi @ 8:20/mi. On deeply bruised legs from Saturday. This is THE durability session — nobody does this well on their first try. Expect the first 3 miles to hurt.	8 mi
MON Jun 1 · D7	EASY+STR	Easy 5 + strength 5 mi @ 8:30 + strength. Tissue quality maintenance.	5 mi
TUE Jun 2 · D8	DOUBLE	AM 6 easy · PM 5 easy Second double of the block. Push the total to 11 mi. Sauna after PM run for 15 min (heat acclimation starts now).	11 mi
WED Jun 3 · D9	CROSS	Bike 45 min + core Easy spin + core. Active recovery before the 2 off days.	45′
THU Jun 4 · D10	OFF	OFF Full rest. Block 5 is the biggest block yet — arrive fresh.	—

BLOCK 5 · 10 DAYS Jun 5 – 14 PEAK DEVELOPMENT

~86 mi BYU Sim 2 · 9 loops / 37.5 mi

First true peak-load block. 9-loop sim at 9 hours is your first honest test against race demands. If you finish this clean, you are in the top-10 conversation at Ode to Laz. If you finish this strong, you are in the top-3 conversation.

Day	Type	Workout	Vol
FRI Jun 5 · D1	TEMPO	8 mi w/ 3 mi tempo @ 7:05 2 mi WU → 3 mi @ 7:05 continuous → 3 mi CD. The 3-mile tempo should still feel controlled, not racing.	8 mi
SAT Jun 6 · D2	EASY	Easy 6 6 mi @ 8:15. Absorb yesterday's tempo. Prep fuel for tomorrow's long.	6 mi
SUN Jun 7 · D3	LONG	Long 16 @ 7:55 16 mi continuous. Add a Middle Fork Creek loop if you want trail. Goal is time-on-feet, not pace.	16 mi
MON Jun 8 · D4	DOUBLE	AM 6 · PM 4 Easy double. Keep both relaxed. PM sauna 15 min.	10 mi
TUE Jun 9 · D5	INTERVAL	8 mi w/ 6×800m @ 6:25 2 mi WU → 6×800m @ 6:25/mi w/ 90-sec jog → 2 mi CD. Faster than Block 3 interval; still short enough to stay safe.	8 mi
WED Jun 10 · D6	EASY+STR	Easy 5 + strength 5 mi easy + 30-min strength. Sauna 15 min.	5 mi
THU Jun 11 · D7	STEADY	Steady 10 @ 7:45 10 mi continuous. Slightly faster than the usual 7:55 steady — test the fitness.	10 mi
FRI Jun 12 · D8	EASY	Easy 5 (openers) 5 mi @ 8:15/mi + 4×20-sec strides. Pre-sim openers. Lay out all sim kit tonight.	5 mi
SAT Jun 13 · D9	BYU SIM 2	⚡ BYU SIM 2 — 9 loops × 4.17 mi = 37.5 mi in 9 hrs Start 5 AM (heat acclimation — finish in Louisville midday heat). 48-min running at 11:30/mi + 12-min rest per loop. Full fueling rotation: gels, rice balls, PB&J quarters, salt. Practice carb intake target of 70g/hr. This sim confirms your shoe + sock strategy.	37.5 mi
SUN Jun 14 · D10	SHUFFLE	Recovery shuffle 4 4 mi at a walk/shuffle pace. If Achilles or feet are complaining, fully walk. Write sim debrief.	4 mi

BLOCK 6 · 10 DAYS Jun 15 – 24 VOLUME PEAK

~93 mi Biggest block · 22-mi long run

The biggest volume block. Peak of ~93 mi in 10 days ≈ 65 mi/week-equivalent — aggressive but not reckless. Goal: prove you can hold high mileage without triggering the tendon.

Day	Type	Workout	Vol
MON Jun 15 · D1	CROSS	Bike 30 min + core Easy aerobic spin. Full strength session. The block opens gentle; it gets mean fast.	30′
TUE Jun 16 · D2	DOUBLE	AM 7 · PM 5 Bigger double than prior blocks. Both easy. PM sauna 20 min.	12 mi
WED Jun 17 · D3	THRESHOLD	10 mi w/ 5×1 mi @ 6:45 2 mi WU → 5×1 mi @ 6:45/mi w/ 90-sec jog → 2 mi CD. Peak threshold workout of the cycle. Hold the pace even if it feels hard on rep 4.	10 mi
THU Jun 18 · D4	EASY	Easy 8 + strides 8 mi @ 8:15 + 4 strides. Recovery run after yesterday's session.	8 mi
FRI Jun 19 · D5	PROGRESSION	14 mi w/ last 5 @ MP 9 mi easy @ 7:55 → 5 mi @ 7:25/mi MP. A second progression pattern — the body is learning to finish fast on tired legs, which is exactly what wins BYU.	14 mi
SAT Jun 20 · D6	EASY	Easy 8 8 mi @ 8:20. Pure recovery before tomorrow's monster.	8 mi
SUN Jun 21 · D7	MEGA LONG	⚡ 22 mi long — longest single push 22 mi continuous @ 8:00/mi average. The longest single-push run of the plan outside BYU 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.	22 mi
MON Jun 22 · D8	DOUBLE REC	AM 5 · PM 4 (recovery) Very easy double. Shuffle if needed. The pattern matters more than the pace.	9 mi
TUE Jun 23 · D9	TEMPO	10 mi w/ 4 mi tempo 3 mi WU → 4 mi continuous @ 7:05 tempo → 3 mi CD. If the 22-miler took a lot out of you, drop to 3 mi tempo — don't force it.	10 mi
WED Jun 24 · D10	OFF+STR	OFF + strength Complete running rest. 30-min strength. Block 7 is the dress rehearsal — arrive with freshness.	—

BLOCK 7 · 10 DAYS Jun 25 – Jul 4 DRESS REHEARSAL

~102 mi 14-loop sim (58 mi) + overnight

The block that decides the race. The 14-loop sim on Jun 27 is 58 miles in 14 hours — ~80% of an entry-level BYU win. If you finish that alive, you have the body. The July 4 midnight session proves you have the mind for the night hours.

Day	Type	Workout	Vol
THU Jun 25 · D1	SHAKEOUT	Easy 5 shakeout 5 mi @ 8:30/mi. Pre-sim taper begins. Begin hydrating heavily.	5 mi
FRI Jun 26 · D2	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.	4 mi
SAT Jun 27 · D3	DRESS REHEARSAL	🔥 DRESS REHEARSAL — 14 loops × 4.17 mi = 58.4 mi / 14 hrs Start 4 AM. Target 50-min running (12:00/mi) + 10-min recovery per loop. Full race-day protocol end-to-end: every shoe change, every sock change, every fueling decision, every mental reset phrase. If you DNF at loop 10, you still get 41 miles and invaluable data. If you finish 14, you've run 80% of an entry-level BYU win three weeks before race day.	58.4 mi
SUN Jun 28 · D4	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?	3 mi
MON Jun 29 · D5	EASY	Easy 4 4 mi easy. Achilles check — any soreness, sub in bike.	4 mi
TUE Jun 30 · D6	OFF+STR	OFF + light strength No running. Light strength (half the normal volume). Extra sauna.	—
WED Jul 1 · D7	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.	8 mi
THU Jul 2 · D8	TEMPO	6 mi w/ 3 mi tempo @ 7:10 1.5 mi WU → 3 mi @ 7:10/mi → 1.5 mi CD. Short, sharp, confidence-builder.	6 mi
FRI Jul 3 · D9	EASY	Easy 5 5 mi @ 8:20. Openers for tomorrow's midnight run. Nap in afternoon. Big carb dinner around 6 PM.	5 mi
SAT Jul 4 · D10	OVERNIGHT	🌙 OVERNIGHT — 4 loops starting 11:30 PM = 16.7 mi Start at 11:30 PM on July 4. Four hour-cycle loops. Target 55-min loops + 5-min rest. Headlamp, reflective vest, usual fuel. Goal: practice running while circadian-compromised. Sleep Sunday afternoon. This is the night-running dress rehearsal for the loops after hour 15 on race day.	16.7 mi

BLOCK 8 · 13 DAYS Jul 5 – 17 SHARPEN → TAPER → RACE

~58 mi Final tune-up · full taper · travel · race

The work is already in the bank. This block is about preserving it. Every extra mile now is a withdrawal from race day. The Jul 9 BYU tune sim is your final confidence rep — do it at race pace, not faster.

Day	Type	Workout	Vol
SUN Jul 5 · D1	RECOVERY	Recovery 6 @ 9:00 6 mi at a genuine shuffle. Sleep debt from the overnight session clears now. Drink extra water.	6 mi
MON Jul 6 · D2	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.	4 mi
TUE Jul 7 · D3	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.	8 mi
WED Jul 8 · D4	EASY	Easy 6 6 mi @ 8:15. Sim-day eve: light gear check, early bed.	6 mi
THU Jul 9 · D5	BYU TUNE	⚡ BYU TUNE SIM — 6 loops × 4.17 mi = 25 mi in 6 hrs Final dress rehearsal at exact race-day pace and protocol. Do NOT push the running pace. 50-min running + 10-min recovery. Dial in every detail. Confidence builder.	25 mi
FRI Jul 10 · D6	SHUFFLE	Recovery 4 4 mi at shuffle pace. Legs are tired; honor that. Big calorie day.	4 mi
SAT Jul 11 · D7	EASY-LONG	Easy 10 @ 8:20 10 mi truly easy. Last long-ish run before race day. Taper begins tomorrow.	10 mi
SUN Jul 12 · D8	EASY	Easy 5 5 mi @ 8:20. The taper urge-to-run will kick in now. Ignore it.	5 mi
MON Jul 13 · D9	CROSS	Bike 30 min easy 30-min spin. Keep the blood moving. Pack gear bag draft 1.	30′
TUE Jul 14 · D10	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.	5 mi
WED Jul 15 · D11	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.	3 mi
THU Jul 16 · D12	EASY	Easy 2 2 mi absolute minimum — just to stay loose. Hydrate aggressively. Bed by 10.	2 mi
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.	—
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.	—

Pace Reference (from Your Strava Reality)

Easy / Recovery

8:15–8:30/mi

95% of all miles live here. If a run is "easy," the pace should feel boring. This is where BYU wins are built — in the miles that don't hurt.

Steady State

7:50–7:55/mi

Your natural steady-state pace (188 RE on 4/4's 11-miler). This is the pace you can hold for 1+ hour with composed breathing. Marathon base work.

Marathon Pace

7:20–7:25/mi

The Mini goal pace. Used in progression-finish long runs and the Jul 7 tune session. Controlled but firm — "strong" not "hard."

Tempo / Threshold

7:00–7:10/mi

Raises lactate threshold — the engine that sustains BYU loop pace through hour 20+. Comfortably hard: you can speak 3-word sentences.

Threshold Intervals

6:45–6:50/mi

1-mile repeats. Pushes the aerobic ceiling without the Achilles risk of full VO2 work. Always 90-sec jog recoveries, never full rest.

Short VO2 Touch

6:25–6:30/mi

800m repeats only — short enough to avoid Achilles overload. Brief speed exposure keeps economy sharp. Always stop at planned reps; don't chase "one more."

BYU Loop Running Pace

11:00–12:00/mi

What you actually run on the trail during a loop, so that 4.17 mi takes 46–50 min and you get 10–14 min of structured rest. Varies by terrain and hour.

BYU Effective Pace

14:24/mi

The unavoidable math: 4.167 mi / 60 min. Everyone in the field runs this. The race is decided by what you do in the rest windows, not the running.

Inter-Lap Recovery Protocol (10 minutes)

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.

TIME	ACTION
0:00–1:00	Cross finish line → walk 30 seconds → sit in chair
1:00–2:00	Remove shoes. Check both feet. Tape any hot spots now, not next loop.
2:00–4:00	Eat: 150–200 cal (banana + PB, rice ball, PB&J quarter, pierogi). No gels past hour 12.
4:00–5:30	Hydrate: 16–20 oz water + electrolytes. Weigh yourself every 4 loops.
5:30–6:30	Change socks (every 3 loops minimum). A fresh sock is worth 10 more loops.
6:30–7:30	Wipe face/neck. Change shirt if soaked. Pour cool water on head in heat.
7:30–8:30	Eyes closed. Two deep breaths. Speak your mental anchor phrase. Reset.
8:30–9:00	Put shoes back on. Tie properly. Do not rush this.
9:00–9:45	Stand and walk around camp. Light movement prevents stiffness.
9:45–10:00	Line up at start. Be there 15 sec early. Missing the start = instant DNF.

Rule: If you cannot stand up easily at the 9-minute mark, you sat too long. Train yourself to be mobile, not horizontal. Practice this every simulation — especially the ones where you're tired.

The Three Mental Anchors

Anchor 1 — "Loop by Loop"

The race has no finish line. This is terrifying if you think about it the wrong way — liberating if you think about it the right way. You never have to finish. You only have to start the next loop. Every time your mind asks "how many more?" the answer is always "just this one." Tape these words on your pack where you see them leaving the start line each hour.

Anchor 2 — "The Wall Is a Lie"

In fixed-distance racing you have learned to fear The Wall. In Backyard format, there is no wall — you reset every hour. Every terrible feeling you have on a loop will pass in the recovery window. When you feel like quitting, your only job is to sit down and let 10 minutes pass. The feeling will change. Practice identifying the worst moment in each training simulation, then watching it pass.

Anchor 3 — "The Bank"

Every training session you complete — every doubled day, every simulation, every midnight July 4 run, every hot Louisville grind — is a deposit into your confidence bank. Write down your 3 best training sessions on a small card. Carry it in your pocket on race day. At loop 20, when the darkness is pressing in, read it. You will know you have already done the hard part.

Ode to Laz 2026Win-Plan Dekacycle

Ode to Laz 2026
Win-Plan Dekacycle