Final March right here on this area, I wrote an article espousing the virtues of a three-day coaching camp in preparation for a 100-mile race. Over time, I’ve realized the significance of this sort of camp, on the subject of maximizing the prospect of success for athletes taking over a problem as large as a 100-mile occasion. Final weekend, since I’m myself making ready to run my first 100-mile race in a number of years, I endeavored to finish my very own coaching camp and to expertise, first hand, the impression of such a camp alone preparation.
The occasion for which I’m making ready is the Javelina 100 Mile, a 100-mile path occasion held on the outskirts of Phoenix, Arizona, on the final weekend of October. Comprised of 5 loops, the Javelina 100 Mile traverses the pristine desert panorama of McDowell Mountain Regional Park. The primary loop of the race is roughly 22.3 miles, whereas the next 4 loops are 19.5 miles.
My plan was to run the 22.3-mile loop on Friday morning; the 19.5-mile loop on Saturday morning; and a 30-mile race, organized by Aravaipa Working and held on a 15-mile part of the Javelina course, on Saturday night. I satisfied a pair different opponents, Roger Younger and Dana Roark, to affix me, and at 6 a.m. sharp on Friday, we have been off and working!
For me, I consider this sort of coaching camp offers 4 key advantages: concentrated quantity, course recon, vitamin and equipment preparation, and nighttime working expertise.
AJW with Dana Roark, Roger Younger, and Paul Baltutis on day two of their coaching camp. Photograph: Dana Roark
Concentrated Quantity
Over the previous decade or so, I’ve noticed runners of all skills stacking lengthy runs collectively in an try to pay attention general quantity and mimic race day situations. For our camp, we ran 70 miles in three totally different runs, unfold out over a 42-hour interval. This focus of miles allowed our our bodies to adapt to working whereas fatigued, and in addition gave us the prospect to see how rapidly, if in any respect, our our bodies recovered between efforts.
Course Reconnaissance
I’m lucky, on this case, to reside about 30 miles from the Javelina race course, so I used to be capable of have my camp on the course. Whereas I don’t consider that is important in designing a camp, it’s actually helpful, as there may be actually no substitute for getting onto the course to map out your race-day technique, and basically get a way of simply what you’ll be in for on race day.
Moreover, coaching particularly on the course gave me the prospect to see which sections performed to my strengths and which sections will expose my weaknesses. From there, I can now tweak my coaching in the previous few weeks earlier than the race to mitigate towards these weak factors.
Diet and Gear Preparation
Sixteen hours of desert working actually gave me ample time to check out my gear and dial in my vitamin plan prematurely of the massive day. Within the case of Javelina, one factor I’ve been scuffling with is figuring out which sneakers to put on. So, with these three runs, I used to be capable of run each in a special pair of sneakers to see which of them suited me finest, and by the top of the camp I had discovered my shoe.
Moreover, I used to be capable of experiment with totally different hydration carrying methods and vitamin decisions to see which of them are more likely to be best suited for me come race day.
Nighttime Working
Most individuals who run 100-mile races or longer should, sooner or later, run at the hours of darkness. And, as most people know, working at night time has its personal distinctive challenges. Because of this, in designing my camp I deliberate the final of the three runs to happen at night time so I may put together for these distinctive challenges, check out my lighting system, and get a way of the nighttime surroundings of McDowell Mountain Park.
AJW just lately working the 2024 Javelina Jangover Evening Runs. Photograph: Jesse Ellis
In the long run, I’m blissful to report that our camp was successful. Because of packing in 70 exhausting desert miles into a protracted weekend, I really feel extra assured about my probabilities of success 4 weeks from now, and extra snug with my health going into the Huge Day.
Bottoms up!
AJW’s Beer of the Week
This week’s beer of the week comes from Pipeworks Brewing Firm in Chicago, Illinois. Blood of the Unicorn is a much-sought-after amber ale, brewed in the old-fashioned malty fashion of traditional amber ales. Wealthy and darkish, Blood of the Unicorn boasts a balanced mix of hoppiness and sweetness that goes properly with absolutely anything.
Name for Feedback
Have you ever tried a three-day working camp whereas coaching for a giant occasion? How did it go?