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✦Saturday, October 3 · Week 11
Session
Week 11 of the block.
Long RunplannedEst. 8h 20m
Long Run / Race
DC Peaks 50 Miler. Conservative first 20; fuel from 30 min; protect quads.
Duration
8h 20m
Target RPE
6 / 10
Pace
Race plan
Target HR
Race effort
Today's Focus
Race day — execute the plan
Warmup
Course-specific race warm-up
Main Workout
DC Peaks 50 Miler. Conservative first 20; fuel from 30 min; protect quads.
Cooldown
Walk 10–15 min, refuel, ice or plunge
Mental Focus
Journey Before Destination
Fueling
Pre
Practiced race breakfast 3 hrs out; top-off gel 30 min pre
During
Race plan: 60–75g carbs/hr, 500–750mL fluid/hr, salt every 45 min
Post
Rehydrate + carbs + protein; walk-around cool-down
Recovery
Cold plunge + Normatec after refuel
Cold plunge 3–5 min once heart rate is down, Normatec 20–30 min, hip + ankle mobility, protect a 9-hour sleep window tonight.
Cold plunge Normatec Mobility Sleep emphasis
Session notes
Planned 50 mi · 10,000 ft climb · Fuel: 60–75g carbs/hr; 500–750mL fluid/hr; electrolytes; practice race kit
Log run
Distance, pace, and HR pull from Garmin automatically. Just log what Garmin can't see.
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