100 Mile Ultra Training Plan

Shayne Vs The Unnamed Mountain The Core Lodge Quad Route Welcome back to the end of the internet.  The following is a recap of the awesomeness that took place on Saturday, June 10th, 2017, at the 'Core Lodge' in the Tumbler Ridge Geo park, when four ultra runners decided to attempt the Core Lodge Quad (CLQ). First, about the CLQ.  The CLQ is a 30ish km hike/run/scramble over four mountains in the Northern Canadian Rockies where the runners gain and lose between 7000 and 8000 feet of elevation.  There are lots of bears, no people, no aid stations, and almost no defined trail.  This route requires bush wacking, route finding, and luck with the weather. Second, the group,  I'll post instagram info for easy stalking. Shayne Gunn (runninggunn), Our route finding expert, and trail sage of our area. Tom Coveney (coveneytom), our defacto photographer, and incline junkie. Joel Stainer , voice of reason and all around good dude. Lastly me; Joshua Slykhu...

Me aka Ever Sexy 1541 Pre-race Welcome back to the end of the internet.  I appreciate you taking the time to read this (instead of the shampoo bottle, or toilet paper packaging).  The following is a dramatic retelling of the events leading up to, and on, Saturday, May 27th, 2017.  Buckle up folks! If you've read my last few posts, you know that the Blackfoot 100K was the end of my 3 race, 24 days of stupidity adventure, including the Evergreen Trail Trek Marathon, The Orcas Island 50 miler, and the Blackfoot Ultra.  Yes, I am not a smart man. So we will just say, I was not the freshest, sexiest version of myself going into this. The Blackfoot and I go back to 2013, when a much more....Robust? version of myself bowed out at km 65.  This year, a much smaller version of that man wanted revenge, more than that silly rabbit wanted Trix.  I go into every race with multiple goals, ranging from my 'A' goal through to 'just finish the darn thing singing!...

View from Mount Constitution On May 10th I began my journey to Orcas Island in Washington State.  It had been a week since my second place finish at the Evergreen Trail Trek Marathon in Grande Prairie, and I was riding pretty high.  My legs had mostly recovered from the previous week, and my resting heart rate had almost returned to normal.  The only thing still bugging me was my hamstrings, and it wasn't bad, I was just 'aware' they existed and weren't happy with me.  In the 10 days between races, I ran about 60miles, mostly slow, with minimal elevation gain (maybe 2000ft for the week). We checked into the beautiful Rosario Hotel on the Thursday afternoon, just in time for the wind and the rain (Pacific Northwest for the win?).  This weather pattern more or less continued for the next 48 hours, which I'm told was part of a larger 8 monthes of continuous rain this area enjoys.  For anyone who knows me, I'm pretty vocal about being a skinny dude that c...

My attempt to look serious..ly goofy before the run The Evergreen Trail Trek is an evening trail marathon in the city of Grande Prairie, Alberta, Canada. As I start, I'd like to say that I do NOT train for the full marathon distance.  I train for Ultra distances, and the race style is very different.  Ultras are run much slower, with a point to avoid 'red lining' (running at peak heart rate).  Marathons are much quicker! This race began and ended at a horse race track, consisting of two half marathon loops. The first 1.5 miles was run on ATV trails and dirt road.  I came out running a 6 minute mile pace as this terrain is not difficult, and kind of my bread and butter next to insane inclines.  I started in first, and kept it until the last 3 miles.  I'd like to add the first place guy followed directly behind me the entire first 23 miles (strategically smart) so this was an epic battle. After the first 1.5miles, we hit the trails.  Basica...

To recap 2017.  January was about building mileage, and running numerous split runs to get to 100 miles/wk. February was condensing those runs and adding much longer runs (weekly marathons). March saw the elimination of split runs while keeping 100 mile/wk for a baseline.  Speed and cross training played prominently into March. April is about elevation.  plain and simple. The motto is 'Get them hills'.  I will be less concerned with the 100 mile/wk upkeep, while aiming to spend a ridiculous amount of time running at inclines of greater than 8% (ideally 10-16%). An ideal week is this; Day 1- 16 mile run with 500ft gain (all the gain is over 3km). Day 2- 12 mile trail with 2000ft gain (4.5k trail loop repeats) Day 3-13.4 mile run with minimal gain Day 4- 5hr+ run hike with 4000ft gain (4.5k trail loop) Day 5- 13.4 mile run with minimal gain Day 6- Hill grind for 5600ft (10-12% grade 2k hill repeats) Day 7- 13.4 mile run with minimal gain I am...

Another month comes to an end. March is an odd one, as far away from a race as I get (2 months from January, 2 months from May).  The weather is still 90% treadmill, but the body wants 100% outside. With the longer days comes better mileage.  My weeks ranged from 111 miles to 118.7 (PB), and with a step total of close to 1.4million, I can only say, it was a very successful month.. A few observations: 1) With high mileage, and double or triple runs some days, most bystanders will caution about over training. I was worried about this too! Taking most of my runs slow in January and February, really paid off this month.  I went in strong and healthy. I ate healthy foods to maintain weight, and maintained consistent rituals.   This paid off. 2) Many personal bests this month.  Fastest 10K (40:30). Fastest 15K (62:01).  Highest mileage week (118.7miles). 3) Motivation.  Success breeds success.  Even though I set an alarm most morn...

2014 Canadian Death Race Photo Everyone who is truly dedicated and passionate about something has a story.  This is mine.  May 2016 was a defining moment in my life. I can actually pinpoint the moment everything changed.  I was in Cooking Lake Provincial Park, east of Edmonton, Alberta, Canada, running the blackfoot Ultra Marathon.  I was in the 50K distance.  The race consisted of 25K laps with about 2500ft of undulation per lap. It was wet, and the course was muddy.  I wasn't feeling it, but put up a time just under 3 hours for the first lap.    Coming into the pit stop, I wasn't feeling it. I can remember thinking;   'I'm an idiot.  This running thing isn't for me.  I can't stay healthy enough to train effectively.  Towel time buddy.  25K is good.  Most people can't do that.' Reluctantly, I headed out on the second loop. To my surprise, my legs held up.  In fact, they felt pretty good....