This page is dedicated to those who are running the blacklist, or better yet, the sufferfest series
It provides some notes that I gathered, some checklist items, where I stayed, and the costs involved. I would gather these notes as the weeks got closer to each specific race.
Take what is useful, ignore what isn’t, and make it better.
Most of this information can be found on each race’s website or Facebook page, which is linked for each race below.
Talkin’ Shop
The Blacklist happened and it’s’ all over….
After Action Report (AAR) for this Black List Ultra Marathon Series:
- What went well:
It was an all-around great experience, I pushed it hard, and really left it all out there. You can’t buy effort!
Dealt with some knee issues – started implementing knees over toe stuff – but no serious injuries.
Recon the courses / aidstations. THIS HELPS THE CREW, but it does take a long time – we did this the day before or even two days before the race. We turned each race into a mini camping vacation and that was extremely enjoyable.
Training. I put in work this year especially on my vert game, often doing hill repeats for 20 – 30 miles for my long runs. Walking the uphills and hitting the downhills hard (I’ll be at around 2,500 miles this year with
The nighttime light situation was great too, with a headlamp to shoot a beam out towards the trail markers and a flashlight to point at the ground. I carried flashlights too but only used one at a time, some people use a waist belt light. I suppose that would work too, but I got two flashlights for $13 and just rolled with that.
ALWAYS HAVE THE GPX FILE – THIS SAVED ME HUNDREDS OF TIMES (GET THE MOST UPDATED VERSION IN THE FACEBOOK GROUP AS THE COUNTDOWN GETS CLOSER)
I also got my nutrition super dialed in: 200 calories (bumped down from 400), 1000 mg of sodium, 1L of fluids
- What didn’t: Running, planning, training, life… a lot was going on, and in hindsight, I might have raced too much this year by adding Philly four into the run. Wildwood 100 was a great training run to get that second 100 done for the year, and we didn’t push it that hard. I got SO passionate about running after Buckeye 200 and went full tilt into this ultra thing… Maybe a little too much? Who knows (and maybe who cares) As the saying goes, “You can race fast or you can race often – but you can’t do both” This kind of rings true as I dealt with knee issues for World End and Ironstone, which could have been brought on by this Philly four corners run.
- What would I do differently?
- Better system to cool the body down (cooling rags swapped out at each aid that was in the cooler)
- Dial in nutrition before races (I was consuming too much)
- Have better strategies especially for ironstone and the first 50k being flat as a board.
- Train running with the headlamp on at least for a few runs.
- If it’s the first time doing a race just finish as best as I can, no time in mind.
- Would I do it again? I’d love to do the blacklist series again and ONLY do the blacklist races. More importantly, I’d like to beat my personal time on these courses to use as a benchmark for my fitness. The experience was brutally awesome, I am planning on cutting the runs back next year too. Instead of 7 races, I’m thinking of bumping down to 2. The excessive racing was clouded by my passion after Buckeye and to get started, a hobby that might have gone a little too far – was there any harm done? Not really, after all, I have the time, and the other areas of my life are doing well too. Just some food for thought, do I really need to race 7 times or could I get these same feelings of racing somewhere else? Could I do 2 or 3 really hard races and leave it at that and give myself more time to train or explore or whatever?
I put tailwind into individual snack bags, carried as much as I needed, and poured them into my empty water bottles as I was walking uphill. That way when I got into an aidstation they could just fill my bladders up and keep it moving.
I didn’t use any drop bags, but did have a crew following me for most of the races – they would hop in around the 50k mark and avoided any hard to get to aidstations. For black forest, there is no crew and I chose to carry everything on me versus fiddling around in drop bags.
Notice how my goals changed from the beginning of the series (hyner) towards the end (black forest); “finish as fast as I can” to “give my best in the moment”… I got WORKED after every race and set a new rule for myself: If it is my first time running this race, then I cannot set a time goal in mind other than to give my best in the moment. The second time I run a course is when I can try to beat my previous time. THESE RACES HIT DIFFERENT – VERT IS NO JOKE.
The campsites we stayed at are right next to the start/ finish. Worlds End sells out fast so we stayed at a backcountry campsite the night before the race 5 minutes away from the start. Don’t be afraid to book the campsite before you even get into the race as it’s only about 100$ for the week. Just make sure you’re ready to run the race.
Overview Cost
Race entries: $1,100 (Race Calendar 2023)
Gear and Nutrition: $1,100
- Hoka Clifton Shoes: $585 (yes I ran all these races in road shoes)
- Lmnt: $120 (didn’t use all of this)
- TAILWIND: $160 (didn’t use all of this)
- Bladder 1.5 L: $40 (life saver because this allowed me to carry 2.5 Liters of water on my vest)
- Ktape $15 (don’t really need)
- Running belt $18
- Chamois cloth $12 (was for ice bandana – not needed – or use a different cooling method. I was dipping bandana in streams and soaking my body with it, I liked that a lot)
- black diamond Spot 400 Headlamp $50 (loved the headlamp/ flashlight combo, of course, this was a trade-off as I didn’t use poles)
- Flashlight (2 pack) $13 standard triple AAA
- AAA Batteries $30 (don’t buy the Amazon brand, looking for quality over quantity on these things, especially on a pitch-dark trail where you need light)
- Gu $23 (mainly used these when it got hot out or the last hour or two of the race) (Huma is another brand with better ingredients but Gu sits fine with me)
- Body glide for her ((has coconut oil in it)) (had already, use this on feet and anywhere that chafes)) (((I also moisturize daily in the week leading up to the race)))
Links for your reference, not getting paid.
2023 Training
So this section is more of a compilation that I put together, my notes, that may seem sporadic but if you can take one thing from this section. We’d consider it a DUB.
Black Forest
Campsite Site: 024
What went well: My pack had everything I needed, didn’t run out of water, pushed it, and no injuries.
What didn’t: The protein mix was in a water bottle in my pack situation. I would do a drop bag or something next time for mainly a protein re-up during the race so it’s quick in and out and not fiddling around killing time maybe around mile 40 or so. I like taking protein shakes during races, every 50k or 40 miles – I don’t have a set system for that yet.
What would I do differently: protein set up in a drop bag, one scoop of tailwind for each .5L bladder (2), have LMNT in 1.5L bladder with 3 scoops of tailwind
Bib pickup: Saturday 10 – midnight at pavilion 1 at Hyner Run State Park
Starts: 12:01am Sunday morning pavilion 1 at Hyner Run State Park
Cut off at 7 pm Sunday night
13,400 feet of gain
No crew no pacer, and drop bags accessible at every aid station
- Make sure to get a copy of the aid chart and save it to your phone.
Mandatory: headlamp or other similar lighting equipment, emergency blanket, whistle, spare batteries, windproof jacket, hat, or buff. $50 donation or service hours
Gpx file odd year
Make sure to get a pic of aid stations
Details
“Due to the limited use of the water drops, along with the abundance of water throughout the course, the race has removed the 3 additional water stops on the course. The race staff has recorded very limited use of the water drops and each drop requires considerable effort and time to haul out making our return on investment very small. We highly suggest those who wish not to carry as much water between aid stations invest in a Katadyn BeFree or other similar water filter. This method is incredibly convenient and fast for both training and on race day and we highly encourage runners to consider adding this equipment to their kit.”
*I didn’t use the Katadyn or anything and just settled for carrying 3L of water. I really could have gotten away with 2.5L but wanted to be safe rather than sorry and not run out of water… Ask me how I know about that one! Also, I always carried 2.5L of water and carried an extra .5L empty water bottle. The night was cool and I wasn’t going through that much water, but once it got hot and the aid station stretch got further apart, I added water to that extra .5L I brought with me.
Goal: give my best in every step
Strategy: patience
- RUN MY OWN RACE
- take it easier at the start, (big climb)
- Take a second to drink fluids at aid stations
Tactic: 4 – 5 MPH (13:00 pace average) (19 hour goal)
- Gear: Usual long-run stuff
- shoes
- darn tough socks
- 2.5L water + hip packs
- Nutrition
- Emergency calories (200) and blanket
- Battery bank and charger
- Headlamp + flashlights + batteries
- Buff, jacket, gloves
- Tape lube
- Food:
- 5 am – 5am tailwind (15 hours)
- 2 scoops x 15 packages
- 4 packs of LMNT for other flasks
Eastern States
What went well: good steady pace. Using an emergency blanket from mile 60 – to mile 64 (and having this one me in the first place) saved me. Was jacked up after mile 64 and took an hour to get squared up (change of clothes, warm up, get some food down, mentally prepare for the night stretch… It started to get real. The W was taking my time and not rushing out. I handled the night portion really well too. (two flashlights, a headlamp, and plenty of extra batteries. Around mile 80 my knee was starting to act up, the aid station had a theragun and I massaged that quad out and it did the trick, handling that problem was a W. I Ran with Karl Meltzer for a while at the beginning of the race, “Keep this pace going and we’ll pick people off at the end of the race” it worked. Putting together a post-race bag filled with a change of clothes and anything else needed is SO CONVENIENT – shower stuff, anything I would need after a race so there is no fiddling around.
Didn’t: too much salt had me pissing every sip of water… I’m sure this could have gotten bad. (I was drinking tailwind and lmnt which had about 1500 mg of sodium…) Aid station food – nibble on food instead of just eating whatever… had a serious stomach/ burping problem going on for about an hour. Going through the night solo. Tried to buddy up with someone but it didn’t end up working that way. Moved through most of the night solo which wasn’t part of the plan. For the creek crossing strategy, I need a better one (go one hand on strap one hand on line vs two hands on strap)
Differently: eat less – at points I had vegan perogies and other aid station food and that slowed me down with stomach issues for about an hour. Move slower during heat, pacers would be nice through the night. Really put together a solid performance for this one.
Race Overview
Eastern States is a 103-mile single-loop trail race (98% single/double-track) in the Wilds region of the Allegheny Plateau in north-central Pennsylvania. The race circumnavigates a portion of the stunning Pine Creek watershed that includes some of our longest climbs and most technical and remote terrain. It visits storied trails like the Mid State Trail and the Black Forest Trail, and accumulates over 20,000 feet of climbing in the process — all in the glorious heat and humidity of August. This is graduate-level trail running that will both test and fulfill you in so many ways.
Friday:
5:00-8:00pm: Race bibs and swag bags* at Little Pine State Park
*All runners must check in with a picture ID to receive their bibs and also must check in again race morning if picking up their bibs on Friday evening.
Saturday:
3:30am: Check-in station opens
All runners check-in and receive race bibs and swag bags.
Fresh-brewed Bason Coffee and breakfast available!
4:45am: Pre-race briefing (at the start line)
5:00am: Start
6:16am: Sunrise
8:12pm: Sunset
Sunday:
3:10am: Moonrise (31.5% waxing crescent)
6:17am: Sunrise
5:00pm: Cutoff (36 hours
Participant guide has all info available at packet pick up
Read the Race rules
Mandatory gear: headlamp and blanket
Minimal service
- GPX file
- Pic Map – course/elevation
Goal: give my best in every moment
Strategy: patience
- RUN MY OWN RACE
- take it easier at the start, during peak heat, and at night. This is a long race.
- Long/hot stretches stay at aid station longer to rehydrate before the stretch
- Take recovery (knee) seriously these next four weeks
Tactic: 4 MPH (14:00 pace average)
- Gear: Usual long run stuff
- shoes
- Short darn tough socks
- 2.5L water + hip packs
- Nutrition
- Emergency calories (200) and blanket
- Battery bank and charger
- Headlamp + flashlights
- Pack “post-race bag”
- Food: see below
Race cheat sheet: List of aid stations/ crew, mileages, race profile, per hour intake
- Total hours/ goal time: 24 hrs – 13:00 pace ( 5am)
- Crew meeting every aid they can (except the last one because that is deep into the mountain)
- Prep food: Per hour intake 200 calories 1000 mg of sodium 1 L of fluids
Start at 2pm:
- 5 am – 5am tailwind (24 hours)
- 2 scoops x 24 packages
- 12 packs of LMNT for other flasks
To do:
Prep bag
Go through running bag with crew at the park
Prep tailwind baggies
Ironstone
campsite : Site: 041
AAR
What went well
- calorie intake (4 scoops every 2 hours) ( body handled the amount of tailwind better, hindsight this was way too much… started to bump it to 200 calories per hour)
- Recon / getting to aid (point-to-point race)
- Corie / crew SHOWED TF UP and really squared me up. Corie asked the question “Well what can we get squared up first” and we just handled the problems one at a time. Thank you amor.
- Damage control aid-station 6 / handling low point – was there for four hours but didn’t EVER think to get out of the fight. I had time on my side and knew this. Even took a little nap here. Most people drop out when things don’t go their way, felt good to blow up and still get this one done “good training” especially the night section.
- I had lights on me before I needed them.
- The technicality of this race is crazy and I felt like a ninja on top of all the rocks, light on feet, and good foot coordination – this wasn’t the case for everyone.
- GREAT TRAINING RACE FOR EASTERN STATES
What Didn’t
- went too hard in the beginning toning it back is wisdom… 50k flat rail trail? There needs to be mandatory walking breaks in there. 4 miles jog, 1 mile walk – something like that. There really isn’t a rush during this section and in my excitement, I hammered it.
- Tailwind causing burping
- Ran out of water between aid stations 5 and 6 – I believe this caused me to BLOW UP. My knee was in serious pain here, along with a pounding headache.
- Could barely get sleep before the race (2 pm start – it was hard to nap) so bank sleep leading into the race and treat this like a 100-mile effort in regards to little to no sleep.
What are we doing differently
- Walking breaks. push it to the last half if feeling good.
- Long/hot stretches need extra water like hip packs or something. Or stay at the aid station longer to rehydrate before the stretch
- Take recovery (knee) seriously these next four weeks
- Don’t do concentrated tailwind, just do 1 scoop per water bottle (.5l and drink two of those per hour) . We really only need 200 calories per hour for these 100 milers.
- Practice running at night, more specifically when the sun is setting, and have to get your lights on while still on the trail. Between that and getting my eyes to adjust I almost had a meltdown, and then blew up (this was going into aid station 6) maybe if I was more smooth on the night transition and not so worked up I wouldn’t have blown up.. Who knows.
Transportation leaves at 12:15 from the shop near the finish, and arrives at the start at 1:15 – we just drove to the start and had the crew meet at each aid since it was point to point. The first couple of aid stations are right there for them to follow.
Crew:
- only allowed at 2,4,6,8
- View gpx file, elevation, etc, and help give an update of what is to come for the next section
- Protein shake/lemon SHOT/battery change?
Aidstation 2: mile 10
Aidstation 4: mile 21
- Get Lights + batteries
Aidstation 6: mile 38
Aidstation 8: mile 58
Action items:
- Order headlamp – went with black diamond spot 400 no complaints. Make sure to order the ones that take batteries and buy extra batteries – duracell or energizer because YOU WILL NEED TO REPLACE THEM AND RECHARGEABLE BATTERY WON’T LAST THROUGH THE NIGHT. Amazon sells batteries too but these are cheaper and they use less quality materials from my research. Change batteries before you need to.
Info: Saturday, July 8, 2 pm start pre-race meeting at 1:45, 23 hours cut off (1pm) 8k vert, the first half is pretty flat. The second half is hills, real technical hills.
- Driving directions to finish
- Driving directions to start
- GPX file – download on phone
- Pic of Map – course/elevation – screenshot and save to album on phone.
- Read the race rules: flashlight and emergency blanket is mandatory
- Bib Pick Up: 11:30 am open time
- Race Check-in:
- Crew/ pacer info:
Goal: Finish as fast as I can
Strategy:
- 5 MI WARM-UP
- Deep squat and shin stretch every fill-up
- Wake up: two hours before start: 11 am (gear up and warm up)
- Leave for start line: 12:15
- Starting line: 2 pm
- Pre-race: salted, lemon shot / L coconut water/fruit
- Post: Protein shake 3 / lemon shot
- Sleep a lot on Thursday and Friday
Tactic: gear and nutrition
- Gear: Usual long run stuff
- White hoka shoes
- Short darn tough socks
- 2.5L water
- Nutrition
- Emergency calories and blanket
- Battery bank and charger
- Headlamp
- Food: see below
Race cheat sheet: List of aid stations, mileages, and possibly the race profile, when is crew meeting and nutrition time/ list
- Total hours/ goal time: 14 hrs – 13:00 pace ( 4am)
- Backstops
- Prep food: Per hour intake 200 calories 1000 mg of sodium 1 L of fluids
Start at 2pm:
- 2 pm – 4 am tailwind (14 hours)
- 4 scoops x 8 packages = 32 scoops of tailwind (two hours, extra packet)
- 7 packs of LMNT for other flask
Worlds end
Site, Loop:730, Dry Run Road 41.43836307, -76.6542184799999 (This is a primitive campsite, way different than campground because there is no running water… still a great time… the campground fills up FAST. If you want to participate in the race, I’d suggest booking your campground stay before even entering the race since the campground is on the cheaper side. Note: the gps route took us a weird way and we got lost, but once we figure it out we were good to go!
Worlds End State Park Site 14 (this is the campground)
AAR
what went well: mission accomplished
- Strong run no aches pains
- The crew was on point huge help
- Fluid and calories
- Carried things well/ what I needed
- Barely relied on race aid, just water fill-ups
What Didn’t
- Getting lost and melting down. This was heartbreaking and I cried because it added an hour and a half to my time, but putting things in perspective – I still finished with a great time. (the course intersects at some point and I took a wrong turn. This was right after the last aid station so PAY ATTENTION. When in doubt, take a knee and figure it out. It’s better to lose five minutes figuring it out than 2 hours by running off course – lesson learned)
- It was hot and the ice bandana I am not sold on the, I’m not sure if it worked or not but I didn’t overheat. I did end up taking the ice bandana off; it just felt like my neck was super hot.
What would we do differently
- Follow gpx file before the race and check the strava route during the race
- Do I double back anywhere on the course? (yes this race you do)
- When things don’t go my way take a second or two to breathe, get on a knee – ground that energy out
- Follow intuition more closely – I had a feeling I was off course or something but just kept hammering it to get a good finish time.
- Have crew view gpx file, elevation, etc, and help give an update on what is to come for the next section ?
- My new goal is always to just finish, no time in mind unless it’s second time going for race
Also, this race sold out in 4 minutes, and despite being on top of everything, i was waitlisted – 6th in line. Thankfully I got into the race which allowed me to complete the series but here are some pointers:
- Know your runsignup logins.
- Know what size shirt you want
- Write down any answer that comes to mind and figure it out later – you NEED to check out and pay, just because you are going through the steps doesn’t mean your in… I was caught up on whether to get a medium or a large shirt and that ultimately wasted too much time lol
Needed fixes from previous races:
- Order chamois cloth to make ice bandana and order K tape (not really needed.. I’d just do a cooling rag and dunk them in rivers when I can/ switch them out at aid stations.
- Make ice bandana
Info: Saturday June 3rd, 5 am start, 19 hour cut off (12:00am). 12k vert, 25k vert change – no flat.
- Driving directions to race parking
- Gpx file
- Pic Map – course / elevation
- Participant guide 2023
- Read the race rules:
- Headlamp/ Light source is mandatory in dark… you should be able to finish without needing one by the time night comes but you’ll definitely need one for an hour or two during the start.
- Bib Pick Up: Friday 5:30PM to 7:45PM (Mandatory for all runners)
- Pre-Race Meeting: Friday 7:15 PM (Highly Recommended) ((if you attend the facebook group meeting its VERY similar, still a good to attend thing – we picked out bibs up right at this time so it was a two for one))
- Race Check-in: Saturday 4:00AM to 5:00 AM (Mandatory check-in)
- !!!Need 4 hours of service
- Notes for me: service hours from dirty German → fill out the service form and submit to RD drop box on website → May 20th be there at 5 am
- Crew/ pacer info: all info at bottom of the page – review this w crew/pacer https://worldsendultra.com/100k-information/
Goal: hit it hard but not too hard
Strategy: Finish in 13 hours (12:30 pace) 5 am – 6 pm I learned quickly that with these races, just get them finished, don’t have a set time in mind. The second time around try to beat your previous time. These types of things are a race vs ourselves isn’t it?
- Deep squat and shin stretch every fill up
- Crew aidstation stops: have protein shake / caffeine
- Wake up: two hours before start: 3:00
- gear up/ warm up: 3:45
- Starting line: 440 (checkin)
- Pre race: salted smoothie / L coconut water
- Post: Protein shake / lemon pepper and turmeric mix
Tactic: gear and nutrition
- Gear: Usual long run stuff
- White hoka shoes
- Short darn tough socks
- 2.5L water
- Nutrition
- Emergency calories
- Battery bank and charger
- Headlamp
- Food: see below
Race cheat sheet: List of aid stations, mileages, and possibly the race profile, when is crew meeting and nutrition time/ list
- Total hours: 13 – 14 hrs – 12:30 – 13:30 pace ( 5 am – 6 pm/ 7 ) this is pushing it
- Deep squat and shin stretch
- Back stops
- Crew meet at:
- Protein shake, bottle fill up, caffeine minimum
- Prep food: Per hour intake 300 calories 1000 mg of sodium 1L of fluids
Start at 5 am:
- 5 – 7 lmnt/ orange
- 7 – 7 tailwind (12 hours)
- 3 x 12 packages = 36 scoops of tailwind
- 6 x 6 packages
- Aid station stops:
- 10
- 19
- 28 (this is long stretch going to aid 7 and ran out of water as it’s starting to get hot)
- 36 corie AS7
- 45 water only
- 50 corie AS10
- 58 corie AS12
Hyner
Review:
Aar: Race day went perfect. Had a really good race too. Make tailwind to go packets have a bigger carrot top for easier pouring on the go. Using buff as a headband to wick sweat was a move. The hills felt long (1,000 ft climb, haven’t really done that in training)
9650 Renovo Rd, Hyner PA 17738
50k Race info Race day info
About the course : 50k w 4500 ft of vert. Remote.
- Packet pick up friday between 3 and 7 or saturday morning
Race site camping — on location
- Start/finish line camping is available behind the Eagles Nest (along the airstrip adjacent to packet pick-up and the start/finish line). Camping is $20 – make checks out to the PA Trail Dogs for $20. Give your check to a volunteer as you collect your bib/packet.
- **If you are camping, please park along the river (back side) of the air strip as we’ll be parking 1,200 runners in the morning and will need all the space available.**
Crew GP: For most of the race I’ll be gone (5-6 hrs): staying at the start/ finish ideally or in the area. Be back around 1:30.
- Spectators Extremely important….the course is very remote and there are no parking areas whatsoever out there. The mountain roads are VERY narrow. The ONLY accessible aid station is Hyner View State Park at mile 5. Please relay this to any and all family/friends attending as spectators
- Please take the time to print out directions and study the map before you head out. Hyner is a remote area, find Lock Haven and use this as your reference. There is one road leading out of Lock Haven toward Hyner…this is Route 120 West. Starting from Lock Haven University, follow 120 West for about twenty miles.
- Cell phone service is extremely limited/non-existent in the area and it is very remotely populated.
- All parking, packet pickup, and race events will take place at the airstrip behind the Eagles Nest. Parking will be in the large field, and packet pickup will be in the registration tent adjacent to the parking. The start/finish and post-race party will all be held in the same field. Please arrive early. Parking & registering 1,200 people will take some time.
Gameplan
- 5:23:00 ( 10:15 pace). Under 150 bpm would be good
- There will be trail congestion, try to stay FOP until the first climb and then 90% single track. Over 400 people doing 50k. Climbs at mile: 3, 6, 13, 20, 25 (20 – 30 minutes each)
- There will be major trail congestion on the final descent as this is where the 50k and 25k runners merge. Either barrel around them like a madman (most people don’t hear or get out of the way), maybe practice patience – I went the barreling method.
- gear up/ warm up at 7:00. head to the start line at 7:45.
8 am start
- food:
- 7-8 salted smoothie
- 8 – 9 lmnt
- Lmnt and Fruit 9 – 10 (three oranges)
- Liquid calories from 10 – 1
- 400 per hour for 3 hours ( 1200 mg of salt per hour) **
- 4 x 3 packages = 12 scoops of tailwind
- Salt: covered via tailwind. Carry extra LMNT just in case and gu
- Water: 1 L per hour (flasks)
- Conditions:
- Aidstations: mile 3 (3.5) 6.5 (3.5) 10 (3) 13 (4) 17 (4) 21 (3) 24 (3) 27
- WATER| LMNT TAILWIND
- Gear: usual long run stuff
**really I only need 200 calories per hour, easier to add a little more if you need it then to take calories away. Couldn’t stop burping on 400 calories of tailwind.
That’s it!
Remember: take what is useful, ignore what isn’t, and make it better!
LMK if you have any questions, comments, or concerns – I’m in your corner.
Bonus
Here are my milages tracked from this race block too:
- Nov 4 (recovery week) 2 mi day walking
- Oct 28: race week (10 miles + race
- Oct 22 40 miles + 60 min bike
- Oct 15: 55 miles + 60 min bike
- Oct 9: 40 miles + 45 min bike (46 miles + 1:10:00 miles bike)
- Sept 17: 2 weeks out 60 miles + hour bike
- Sept 10: 3 weeks out 60 miles + hour bike 76 mile bike (6 hours) + 32 miles
- Sept 3: 4 weeks out 50 miles (hills) + hour bike
- August 27: 5 weeks out 50 miles + hour bike
- August 20: 6 weeks out: 30 – 40 miles, get some biking in (34/ 30)
- Week of august 6: race week
- Week of july 30: 50 miles – knee healed
- Week of july 23: feel the week out – 35 miles? – knee recovery 47
- Week of july 15: feel the week out – 30 miles – knee recovery
- week of June 25 40 miles 8 k vert
- Week of june 18: 50 miles 8k vert
- Week of june 11: 50 miles 8k vert
- May 28: 11 miles 1:15 bike
- May 21: 30 miles 4,000 vert
- May 14: 3 weeks out from worlds end: 40 miles 6k vert
- May 7: recovery: use bike, short run weds 2, med thurs 4, long fr 6: 15 mi
- April 30: taper 4 corner week 8 miles, add some light bike
- April 23: recovery: utilize bike, feel runs out: short run weds, med thurs, long fri: 30 miles
- April 16 RACE WEEK HYNER 10 miles
- April 9: 30 miles 3k ft vert
- April 2: 60 miles 7 k vert
- March 26: 100 miles 10k vert
- March 12: 75 miles 10k vert
- March 5 70 k 9k vert
- Feb 26th: 65 miles 8k vert
- Feb 19: deload 30 miles (ab 5 hours) *snowboard cross training
- Feb 13: 11 hrs (ab 60 miles) (9k vert)
- feb 5: 9.5 hrs (ab 55 mi) 8k vert
- Jan 29: 50 miles (ab 8 hours) 8k vert
Joe DiAndrea 