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I was thankful I had it the first 5 miles for trail sections. https://images.squarespace-cdn.com/content/v1/65b2ee034d525634fddca262/739de22c-a6ff-4472-8b67-aeed2dbf2f4c/IMG_8842.jpeg Blog - Burning River 50M Race Report (with training modifications/details for post-tib tendinopathy) - To add a little complexity to my training, I did about 3/4 of it at altitude just outside of Denver. This was a big adjustment coming from Ohio, not only with the training effect of elevation, but also trail profiles (technical/rocky with BIG long climbs). I learned I needed to add extra recovery in my plan to account for this. https://images.squarespace-cdn.com/content/v1/65b2ee034d525634fddca262/e2107014-8ab4-4644-8c95-b25cd4c2c3f9/IMG_9713.jpeg Blog - Burning River 50M Race Report (with training modifications/details for post-tib tendinopathy) - This was just about mile 40, feeling strong! At this point I realized my feet were likely swelling, and my amateur toe-taping skills didn’t quite prevent me from developing blisters on my big toes. Given the amount of stuff that can go wrong, I can’t complain too much though! I didn’t realize how bad the blisters were until I took my socks off. :) https://images.squarespace-cdn.com/content/v1/65b2ee034d525634fddca262/5fe6f97b-1abe-4995-a010-111a621eb78c/IMG_9729.jpeg Blog - Burning River 50M Race Report (with training modifications/details for post-tib tendinopathy) - At the finish line, enjoying all those race-endorphins. My recovery has gone well (as I write this 6 days later). DOMS set in the next day but went away quickly. My tendons didn’t bother me at all during the race - they did tighten up the next day, but settled within 2 days. Excited to continue with tendon rehab and take the rest of the year ‘off’ from racing. https://www.crookedrivercoaching.com/coaching-blog/canyons-50k-race-report monthly 0.5 2024-08-22 https://www.crookedrivercoaching.com/coaching-blog/speed-work-for-ultrarunners-why-it-matters-and-how-to-do-it monthly 0.5 2024-08-22 https://images.squarespace-cdn.com/content/v1/65b2ee034d525634fddca262/dc8a6cac-e52e-410d-9476-bb7222caec9e/Screenshot+2024-01-29+at+7.42.56%E2%80%AFAM.png Blog - Speed work for ultrarunners - why it matters and how to do it - Our body has three energy systems: Immediate, short-term use: ATP-CP (think the first 10 seconds of a sprint) Short term use: Glycolytic (sprint-tempo) Long-term: Oxidative (your long runs) https://images.squarespace-cdn.com/content/v1/65b2ee034d525634fddca262/d4c4f842-d70b-47ed-a12a-899b322aba54/Screenshot+2024-01-29+at+11.40.14%E2%80%AFAM.png Blog - Speed work for ultrarunners - why it matters and how to do it - Example interval workout - 6x2min + 4x1 min Notice the slight increase in heart rate interval-to-interval - this is what we’re shooting for! https://images.squarespace-cdn.com/content/v1/65b2ee034d525634fddca262/e7d0cf94-8833-4529-8509-070f4cbe4ff0/Screenshot+2024-01-29+at+11.51.00%E2%80%AFAM.png Blog - Speed work for ultrarunners - why it matters and how to do it - Example Tempo Workout: 3x12 minutes You can see from this graph that you want to get to your tempo heart rate quickly and hold it steady during the intervals. https://www.crookedrivercoaching.com/coaching-blog/what-on-earth-is-periodization-and-why-do-we-use-it monthly 0.5 2024-08-22 https://images.squarespace-cdn.com/content/v1/65b2ee034d525634fddca262/0db8316f-86a9-4840-b1bd-af701aab0974/Screenshot+2024-01-29+at+6.06.53%E2%80%AFAM.png Blog - What on earth is periodization and why do we use it? - Over the course of your training plan you’ll gradually increase training volume, while strategically integrating “down weeks” to allow for adaptation via proper recovery https://www.crookedrivercoaching.com/coaching-blog/why-do-ultrarunners-do-back-to-backs-anyways monthly 0.5 2024-08-22 https://images.squarespace-cdn.com/content/v1/65b2ee034d525634fddca262/cddeecb6-03ab-47e3-9b3b-4e4ab7e2bc32/Screenshot+2024-01-28+at+6.17.06%E2%80%AFPM.png Blog - Why do ultrarunners do back-to-backs, anyways? - GAS has 3 stages: 1. Alarm: The body has an immediate response and shifts its resources to muscular needs (like on a normal run) 2. Resistance (also called adaptation): The body is able to adapt to stressful situations and become stronger. 3. 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