Teanaway Country 100 & Teeny-Way 50k
<aside> ⚠️ Potential Goal Run Switches: Olympics Glacier Peak
</aside>
rest once in a while”**
| Mileage Year Over Year % Change |
|---|
| 2015: +104% |
| 2016: -38% |
| 2017: +10% |
| 2018: +132% - Big jump! |
| 2019: +29% |
| 2020: +71% |
| 2021: -38% |
| 2022: +21% |
| 2023: +61% |
| Overall Trends |
|---|
| Steady increase in number of runs per year up 463% from 2014 to 2023 (48 to 174 runs) |
| Total annual mileage reached new high in 2023 of 1,519 miles, a 613% increase from 2014 |
| Elevation gain also hit record in 2023 with 130,293 feet climbed, up 2,428% |
| Elevation Year Over Year % Change |
|---|
| 2015: +37% |
| 2016: -19% |
| 2017: +88% - Large increase |
| 2018: +288% - Huge jump! |
| 2019: +50% |
| 2020: +99% |
| 2021: -51% - Decrease |
| 2022: +36% |
| 2023: +57% |
| Pace Over Time |
|---|
| Pace mostly ranged from 8:22 to 8:55 minutes per mile |
| 2020 and 2023 were the fastest paces on record |
Long Distance Training Per year. *~ Miles are in ranges. 13.1 = 13-20 / 26.2 = 20-30 / 32 = 30-40 / 50 = 50+
Run count and Miles ran YoY
Elevation Climbed YoY
That's taller than climbing Mount Everest over 21 times 🗻*
| Target Mileage |
|---|
| 50k: 30mi/week to finish. 50+ mi/wk to perform well. 3wks in a row before taper |
| 50-100k: 40 mi/wk to finish. 60+ to perform well 5wks in a row before taper |
| 100mi: 50 mi/wk to finish. 70+ to perform well 6wks in a row before taper |
| Optimal Training Intensity Distribution (For Ultras) |
|---|
| 75-90% Moderate/Easy |
| 10-20% Heavy |
| 1-5% Severe |
| Long Easy/Moderate Runs |
|---|
| 70-80% Max HR for ~ 2(+) hrs. |
| Err on the lower end of that range |
| If HR increase at steady (flat) pace by more than 6 bpm in 1 hr, going too hard for "moderate" |
| Runs over three hours are generally breaking down more than they will build up from a physiological standpoint. |
| Economy Details |
|---|
| Intro - 3-5 weeks |
| 2-4/week. Lower weight and more reps |
| Main build - 6-12 wks |
| 2/wk - high to heavy |
| Sustaining - until taper 1/wk high to heavy (introduce plyometrics at this stage) |
| Increasing Economy |
|---|
| Resistance training |
| Plyometrics: Strides and Sprints |
| Consistent easy/moderate running. |
| 5 days a week running optimal |
| Minimally 2.5-3 hours of running stimulus/week |
| (Hiking on hilly runs as a separate stimulus.) |
| Heavy / Severe Workload |
|---|
| 1-2 sessions/wk with high intensity (1/2M to 10k pace) accumulating roughly 2/3rd time that pace could be held constant. |
| Fully maintain pace during intervals(no redlining or fading) |
| Few days with 20-30s strides, some on inclines |
| Add some shorter races or long hard efforts every 4-6 weeks |
| Interval Details |
|---|
| 20-40 mins of interval fast time in a workout. |
| 30-60 mins a week. Just into severe area. |
| Recovery time between bouts is more critical when sprinting |
| Multiple intensities should be used |
| Speed work of shorter distances 1-2 sessions every 10. |
| Ultra Crafts |
|---|
| Downhill running |