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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 — 50-mile mountain race, ~10,000 ft gain. Conservative first 20 miles; fuel from 30 min; protect quads on descents.
Duration
8h 20m
Target RPE
6 / 10
Pace
All-day RPE 4–6
Target HR
Zone 2
Today's Focus
Ultra race day — conservative first 20 mi, fuel from 30 min, protect quads
Warmup
Easy walk + light jog
Main Workout
DC Peaks 50 — 50-mile mountain race, ~10,000 ft gain. Conservative first 20 miles; fuel from 30 min; protect quads on descents.
Cooldown
Walk, refuel, rehydrate, plunge or ice
Mental Focus
Journey Before Destination
Station & accessory work
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
Race recovery block
Walk cool-down, refuel with carbs + protein, cold plunge or ice, Normatec on legs, elevate, sleep priority.
Cold plunge Normatec Mobility Sleep emphasis
Session notes
Planned 50 mi · 10,000 ft climb · Fuel: Race-day plan: 60–75g carbs/hr, 500–750mL fluid/hr, electrolytes
Log run
Distance, pace, and HR pull from Garmin automatically. Just log what Garmin can't see.
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