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Training Plans

These are the training plans I’ve used for various races of different distances.

50k Distance
12 week training plan

50 Mile Distance
15 week training plan

100 Mile Distance
21 week training plan

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Bighorn 100 miler (6 of 6) Dry Fork (mile 82.5) to Finish (mile 100) . With my wet muddy shoes, my gross smelly pack and my pacing duties back on full throttle we headed out of Dry Fork up the dirt road for the last three climbs. With the pressures of time thrown to the side, both cutoffs and the decision to finish under a certain time, we took our time to enjoy the scenery. Michael’s feet were sore and his legs were fatiguing but his spirit, laugh, and smile were intact and sometimes that’s all you need at mile 90 when you’re going up one last stupid steep hang over and rest on your poles type of hill. Mother Nature played nice and acknowledged the accomplishment happening right then and there in the moment and shed a happy ray of sunshine down on us as we crested the final hill and coasted down the Tongue River canyon. We rehashed the day and talked about the ups and downs, the best ofs and the what worked and what could be different. We spoke with the intermingling 18m, 50k, and 50m runners that we passed(!) and asked them where they’re from and if they’d ever run this race before. The last 5 miles of flat dirt road were a mere formality and finally crossing the road we reached Scott Park and the finish line where everyone was eagerly waiting for the triumphant finish. . Michael finished in 31:22 grinning from ear to ear. . Kim, Steve, Chrissy, and Dia were instrumental to the success of the day+ and I’m so happy to be able to say I’m a little cog in the wheel of this fully functioning high octane super efficient crew family. “Have fun in everything you crew!” . I couldn’t be more proud to finally welcome my great friend Michael to this little crazy 100 mile club. Good things come when you plant seeds, water them, and watch them grow. Congratulations @musakakpindi! . @kim_zylstra @zylstrasteven @jenebasowa @diametropolis . @bighorntrailrun . . #BighornMountains #WY #100MLZ #Bighorn100 #BighornTrailRun #100m #PacerLife #CrewLife #CrewFamily #Buckle . Addendum: My other great friend Phil Kochik finished in 21st place(!) in 25:56 That’s blazing fast and incredibly impressive for the course conditions this year. Congratulations @sevenhillsrunning!

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Training Schedule

4 miles 06/19/2018
15 miles 06/20/2018
8 miles 06/21/2018
Rest 06/22/2018
30 miles 06/23/2018
25 miles 06/24/2018
Rest 06/25/2018

Event Record

RESULTS

2018 Scheduled Events

05/19 – Jemez Mountain 50k (NM)
05/20 – NORAD Trail Race (CO)
05/26 – Mazama 10k Fun Run (WA)
06/03 – Teanaway Half Marathon (WA)
07/21 – Tahoe Rim Trail 100m (NV)
08/19 – Squamish 50m (BC)
08/25 – Cutthroat Classic 11m (WA)
09/15 – Teanaway Country 100m (WA)

2018 Completed Events

01/20 – Frost Eagle Half (WA)
02/03 – Orcas Island 50k (WA)
02/24 – Fort Ebey Kettles Marathon(WA)
03/17 – Chuckanut 50k (WA)
04/21 – Yakima 50k (WA)
04/28 – Twilight 12 hour (WA)
05/05 – Whiskey Row Marathon (AZ)

2017 Completed Events

02/25 – Saddle Blazer Trail Marathon (TX)
02/26 – Postoak Lodge Trail Marathon (OK)
04/22 – Yakima 50k (WA)
04/29 – Tillamook Burn 50m (OR)
06/16 – Bighorn 100 mile (WY)
07/22 – Bigfoot 40 mile (WA)
08/26 – Cutthroat Classic 11 mile (WA)
09/04-06 – Wonderland Trail (WA)
10/07 – Oregon Coast 50k (OR)

2016 Completed Events

01/01 – Pancakes&Resolutions 10k(OH)
01/01 – Pancakes&Resolutions 1m (OH)
01/01 – Pancakes&Resolutions 5k (OH)
02/13 – Fort Ebey Kettles Marathon(WA)
04/16 – Tiger Mountain 50k (WA)
06/04 – Kettle Moraine 100 mile (WI)
07/15 – Ragnar NW Passage (WA)
07/22-24 – PCT Sect. J Fastpack (WA)
08/20-21 – Squamish 50m/50k (BC)
09/16 – Trail Ragnar Relay – Cascades (WA)

2015 Completed Events

02/15 – Fort Ebey Kettles Marathon(WA)
04/11 – Zumbro 50 mile (MN)
04/12 – Go! St. Louis Marathon (MO)
05/16 – Sun Mountain 50k (WA)
06/20 – Mohican 100 mile (OH)
08/22-23 – Squamish 50 mile / 50k (BC)
09/25 – Kodiak 50m (CA)
10/17 – Spartan Seattle Super (WA)
12/31 – Resolution Run 5k (OH)

2014 Completed Events

03/29 – Gorge Waterfalls 50k (OR)
04/19 – Yakima Skyline Rim 50k (WA)
05/10 – Sunflower Trail Marathon (WA)
05/17 – Sun Mountain 25k (WA)
06/14 – Bryce Canyon 50k (UT)
07/12 – Mt Hood 50 mile (OR)
08/16 – Squamish 50 mile (BC)
08/23 – Cutthroat Classic 11 mile (WA)
09/20 – Yellowstone-Teton 50 mile (ID)

2013 Completed Events

05/05 – Vancouver Marathon (BC)
05/25 – Mazama 10k (WA)
07/20 – Schweitzer Mountain 10m (ID)
07/28 – The Madison Marathon (MT)
08/24 – Cutthroat Classic 11m (WA)
09/21 – Cle Elum 50k (WA)
10/06 – Baker Lake 50k (WA)
10/20 – Ft. Steilacoom 50k (WA)
11/02 – Moab Trail Marathon (UT)
11/10 – Carkeek Cooler 10k (WA)
11/28 – Magnuson Turkey Trot 10k (WA)

2012 Completed Events

05/06 – Vancouver Half Marathon (BC)
08/19 – Lake Union 10k (WA)
09/15 – US Air Force Marathon (OH)
11/25 – Seattle Marathon (WA)

2011 Completed Events

12/31 – Beavercreek Resolution 5k – (OH)

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