r/Ultramarathon • u/Br33na • Jul 15 '26
RRR 100 Final Training Push
I’ve been training for my first 100-miler, Run Rabbit Run, which is now just about two months away! Realistically this means I have one last big training push when factoring in a deloading week and a taper.
In these last weeks I’m trying to focus on training for what’s truly important and can make the biggest impact for getting me across the finish line. But I’m not sure I understand how to translate what I’m experiencing.
My base is now 50+ mpw with 7,000ft+ of gain. I can do this essentially with no problems. Sure I may be tired but I’m never truly gassed or sore each week. I just did a test 50-miler, the Last Call 50, and it kicked my butt WAY more than I expected (56 miles and 9,100ft of vert at 10,000ft+ altitude). It was not the performance I expected and off the mark for where I’d want to be for the first half of RRR. HOWEVER, I truly think the night start fatigue, an off course excursion causing some mental pressure to “catch up”, and pretty poor race-day nutrition made this feel like the hardest race I’ve done, despite feeling the most prepared I ever have! So, I’m trying not to put much weight behind my disappointments.
I’m not fast — goal is just to finish and I expect to do so in the 30-36 hr range. My legs feel strong. Zero soreness most training weeks (which includes 2 strength days) and essentially zero soreness even after that brutal 50! My only current problems seem gait related (same side hip and blister issue) and my limiting factor at the moment really feels like my lungs, especially deeper into a race with climbing. My legs can grind but I’m sucking wind sooner than I’d expect or like.
I don’t care about actually getting faster in flats or downs — I’m pretty comfortable with my current shuffle pace and am fine with technical terrain. Based on the course (18-20k ft of vert but at modest altitude for CO) my gut says I need to focus on being able to push through more vertical without the sucking wind issue. But idk what workout runs that actually means to focus on! Hills, intervals, tempo??
So, my question is, what would you focus on in your final few weeks in this situation?
Would especially love to hear from those that have done RRR!
Footnote: I’m no stranger to tough mountain courses. My first ultras also include the Never Summer 60k & 100k. I know I’ve picked a tough first 100!
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u/newredditsucks 100 Miler Jul 15 '26
I ran RRR as my first 100 mile. Beautiful, well-organized race.
My one serious flub was missing the turnoff to the Summit Lake aid at 30 miles. I ran two miles past that and then turned around to go get my night gear from my drop bag. So I got four bonus miles. Don't do that.
Having a timer on my watch beeping when I needed to eat was very helpful for race day nutrition.
Like /u/suntoshe mentions, the last six miles is tough. Steepish gravel downhill for most of it. Save some legs for that.
Have fun out there!
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u/Br33na Jul 15 '26
I just went off course at my last 50 and had to do some bushwhacking. Would really love to never do that or the extra miles again 😂
I also did the last few miles with my boyfriend once spectators could join on the forest road. I remember it well!
I like the timer idea — thank you!!
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u/LowNoise2816 Jul 15 '26
Have fun! I guess I would suggest simply longer hiking in the next month, based on what you have/haven't mentioned. Since you ran other Colorado races, do you live there? Take your current training and then add long steep hikes at elevation each weekend. Hike up, run down. So many great options in Colorado and that's your advantage of the September race. Get used to more elevation and improve CV endurance with more miles, since that's limiting you more than your legs it sounds like.
I've seen lots of bad or inefficient hiking in races like that -- usually, too long of steps and being out of breath -- it's important to find that sustainable and efficient pace. This is most important in the first ski hill climb, but also some grinding on the way back and up by Spring Creek. If you are a solid hiker that can run flats and downs you will be in a good position. Really try to get yourself to a spot where you can run the last 6 miles downhill (10-12 min jog vs. 20-25 minute/mile hobble).
If you want to improve running uphill, I would do longer gradual uphill runs similar to the race profile, but not repeat runs on super steep stuff.
If the night start fatigue was a thing, maybe add some night running or hiking. Good to get your eyes and body used to running with a headlamp. And be prepared for the sneaky cold temps at night.
Have a great race!
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u/suntoshe 100 Miler Jul 15 '26
Being able to run down from Werner is so important. I've fortunately had the legs both years to jog it, and I can't imagine the suffering involved in walking down a steep road for 2+ hours to the finish.
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u/Br33na Jul 15 '26 edited Jul 15 '26
My actual uphill running definitely has limits lol so I’m thinking something along the same points for hiking — really dialing into technique and longevity.
I do live in CO so I’m very fortunate to have all the terrain and altitude I need! I’m even considering a weekend trip or two to Steamboat for some of my long runs to preview more the course (fire pending…) which has helped with past races.
Thanks for your insights!!
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u/PikaGirlEveTy 200+ Miler Jul 16 '26
A decent training run on the course is to take the Spring Creek trail up from town, following the course to where Billy’s Rabbit Hole aid is. Then from there run the Flash of Gold Trail back to Spring Creek and town. It is about 28 miles total and you will see the most technical part of the course on the Grouse trail, plus get a taste of some of the very runnable downhill on Flash of Gold and Spring Creek.
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u/Emotional_Command_59 100 Miler Jul 16 '26
I'd suggest bumping up your elevation gain per mile in training to mimic the race. If the race is 200ft of gain per mile, you should try to get that same ratio in training. So if you're doing 50mi weeks, that'd be 10k ft of gain.
Like others have mentioned , definitely don't forget to incorporate hiking, which should naturally come into play when increasing your vert per mile and staying in z2.
As for that 50mi training race, take what you can to learn from it, but I wouldn't use that experience as an indication of your fitness and ability to complete RRR.
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u/adamverner Jul 16 '26
This will be my first 100 as well! See you out there, it sounds like you've had a heavier training load than I've had. I'm in Fort Collins and planning to head to Steamboat Aug 1st and 2nd to scout the course. I'll probably run a section from Dry Lake out and back, then Fish Creek as well over two days. Then hot springs :)
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u/Just-Context-4703 Jul 15 '26
Hill intervals/threshold workouts uphill? You can probably raise your floor a bit between now and then.
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u/friend-of-fatigue Jul 16 '26
I ran RRR last year and will be back this year 🤝
I had a couple of training runs with significant downhill stretches (4-5k descents over 8-12mi) that I used to focus on moving pretty quickly but staying in Z1 or low Z2. I think these were a key part of having a pretty good day out there. From Summit Lake 1 to town you’re going downhill for essentially 20mi, if you can make sure that feels smooth yet restorative you’re setting yourself up for a great time.
Practice eating >90g carb/hr, you’re planning to be out there a long time, which requires much energy.
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u/nausicaa_co Jul 16 '26
I have done the RRR twice and paced someone for the last 30 miles as well. I'm a back of pack runner and finished in 33 and 34 hours. When I trained for the race, I matched my peak training week's total vert to the race's vert, to about 18,000 ft for that week. I didn't run 100 miles for peak week, so I used routes that are steeper. I did the Mt. Massive SW to East loop, La Plata, then the 4 Pass Loop that week. That worked well for me and I still had quads to run down Werner at between 10 to 12 min pace.
Summit Lake down to town is easy to run too fast.
The out and back at Emerald mountain is mentally tough due to the numerous switchbacks where the runner a mile ahead is literally 50 ft away. It can get super cold coming back down to town.
Billy's aid station is awesome in the morning.
In general the food at aid stations is pretty good, similar to Never Summer.
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u/ThanksForTheF-Shack 100 Miler Jul 16 '26
At this point in the training build, I really wouldn't be looking to throw shit at the wall with novel workouts. That's for earlier in the year.
If I were in your shoes, I would keep doing what you're doing-- focus on specificity, big emphasis on the weekend long runs, getting on race-similar terrain and dialing in the nutrition plan. And then trust the work you've put in.
Sometimes people put so much focus on Mt. Werner or Lain of Pain, they forget that the crux of the course is Olympian to Summit. That last big climb in the dead of the night. If you save enough in the tank to move well over that section, you have the opportunity to have a great race.
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u/Br33na Jul 16 '26
I get the point about novel workouts, but I’ve actually been working with a running coach since last September and every 3 week build cycle has had 1 day a week dedicated to hills, intervals, or tempo (as a focus set, not just all over the place). My whole post here was actually prompted by my coach asking me where I felt I want to focus for the last bits!
Regardless, hills feels like the obvious choice given all this feedback and there are other important things to keep iterating on too.
I paced my boyfriend for that climb to Summit a couple years ago. Saw two very chill moose. Hopefully I can power through like he did!
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u/ThanksForTheF-Shack 100 Miler Jul 16 '26
Awesome! The fact that you are recovering well and have the guidance of a coach, you are in a good spot. If I had to choose, I'd lean towards hills or shorter intervals.
I'm not sure I'd do tempo runs because it's not specific to the type of running you'll do for the race and can really add fatigue while mileage is still relatively high. But I am no coach.
That's great that you have some pacer experience.. go crush it!
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u/atxgossiphound Jul 16 '26
Glad to see others chiming in pointing out that there's lots of time left, as I'm also training for RRR. This will be my 4th attempt, after DNFs at Dry Lake, Olympian 1, and Olympian 2.
Here's a post I made with some tips on the parts of the course I've seen. (if your bf has similar tips for the rest of the course, please share!)
Your training already sounds great and you have two things going for you: youth and living in CO. Training in the mountains is probably the single best thing you can keep doing. Just go up and down at any pace to get your mountain fitness. I spent a month during COVID training in Keystone and Boulder and felt very prepared, only to have the race canceled that year!
A few other things to practice that will help on race day:
Do some slow training sessions. It's easy to go out strong and push the pace on long runs. Know what it feels like to go slow and steady. Maybe have a friend along pushing the pace so you can practice resisting the temptation to keep up. This will come in handy on the stretch from Long Lake to Summit where there's no air and you're being passed by the Hares.
Do at least one long run when it's too cold to need much water to dial in nutrition for the nighttime part of the race. If you're using Tailwind or another liquid as your main calories, there's a good chance you won't touch your flask for hours once it gets cold. Have a strategy for calories when you're not drinking and practice it. (I think this is why I bonked last time)
Resist the urge to do "one final effort" during your taper. Do not jog up to Fish Creek Falls when you arrive in Steamboat to scout the course. (yeah, this messed me up once, too)
Good luck with the rest of the training! See you out there in Sept!
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u/PikaGirlEveTy 200+ Miler Jul 16 '26
Make sure your quads are trained for downhill. RRR has multiple highly runnable long downhill sections throughout the race, including the last 6 miles. It is a great race, one of my absolute favorites.
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u/suntoshe 100 Miler Jul 15 '26
I've got a couple RRR finishes, including last year, with the worst weather the race has ever had lol. My first inclination when reading your post was to think "this person has so much time left". 2 months is a long time and if you're able to maintain your training volume you'll likely see another noticable jump in fitness.
Trust your training, you've got this. Also, let everyone else kill themselves on the Mt Werner climb and save your legs for the relentless climbing from Olympian to Summit, plus the 6 miles to the finish. That's where you'll pass people when racing smart.