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Edging x LondonGirthPlus 🔥Some sessions I go for speed. I still get a massive load 👌🏻The full session ➡️ #GayUK #GayLondon #GayMelbourne #GaySydney #GayOrlando #GayMiami #GayNewYork #GayParis #GayBerlin #GayChicago #GayToronto #GayMontreal #GayLad

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Back in January when Megan and I charted out the year, the dream of the Leadville 100 course record was overwhelming. But big dreams should be overwhelming. It was time to get to work. Our plan started from 3 principles: 1. I’d need to be capable of running a 13:xx 5k at altitude, or around sub-4 min mile fitness. 6-minute mile pace would need to be a jog on race day, and that all came from improving my running economy. 2. I had to get stronger to handle the unknown distance, both in terms of threshold climbing and actual muscular strength. 3. I’d have to run every step of the race, including Hope Pass. Most interestingly, none of those goals required lots of training volume. I did 8-12 hours of aerobic training most weeks with very few doubles given life constraints, usually around 60-75 miles of running and 1-2 bike rides (pulsing up and down for adaptations, with some bigger weeks and a longer down period for my accident). You don’t need to do consistent 100+ mile weeks to be good at this sport. I have been building endurance bricks for 18 years, and every brick counts. With that time, we applied 6 ideas: 1. Most weeks had a speed workout (often pacing Allie Ostrander ahead of the Olympic Trials 🔥), culminating in 12 x 400 on short rest in 63-64 seconds at altitude in June 2. I’d do threshold sessions approximately every other week, often on the uphill treadmill at 8% or 15% grade, culminating in a massive 12 x 5 minute session a few weeks before race day 3. I did uphill treadmill runs in Z2 at 20% grade all year, including for 10 min after as many aerobic runs as I could 4. I did 3-4 days of strides every single week. My strength is my speed. 5. I biked once per week in place of a run, often using Zwift races for hard sessions (A+ racing category in Zwift!) 6. Every week, I did Ultra Legs strength + squats and took a rest day, plus did heat training Big takeaway: you don’t need to do wild volume to have success in ultras. Get fast, stay fast year round, spend time in Z2, and stack some fun bricks in the context of your life. The record may have shocked the ultra world. But as Megan said, it only shocked people who haven’t been following my Strava for the last decade 🧡

David Roche

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In 2025, the Western States 100 is going to be a track meet. I think that in 5-10 years, almost every major ultra is going to be a track meet. Our big theory is that as ultrarunners probe the limits of human physiology, athletes will be leaving time on the table if they aren’t developing their true speed. And most athletes can’t leave time on the table as the margins get more and more narrow. That theory doesn’t mean you need to be ready for a track race—I would get my doors blown off at the Olympic Trials. It just means that every aspect of running economy has a relation to top speed. Mile speed is connected to 5k speed is connected to 100-mile speed is connected to multi-day speed. We all have our limiters, and pushing back the speed limit via strides and workouts causes immediate and sustained improvement even at very low effort levels. The same principles apply to athletes doing their first ultra or dreaming of staying ahead of cutoffs (it might even apply more). Plus, it’s fun. The amazing Cody Bare filmed my workout yesterday for The Feed (for an upcoming video series), and this is the finish of the final 3 minute interval. The session: 4 miles Z2 warm-up 6 x (3 min on/1 min easy/1 min on/1 min easy) GI training consisting of 32 oz fluid at once 2.5 miles Z2/Z3 steady running after workout At the end of the video, I go to my arms, inspired by track/trail runners like Allie Ostrander and Anna Gibson and Grayson Murphy (hitting 3:50 min/mile pace). As I said at the end with my hands on my knees: “fun.” It’s so exciting to see how our understanding of human limits is changing with big fueling, an emphasis on long-term health, and fun training. I am so inspired by everyone out there pushing their own limits, wherever those limits happen to be. I can’t wait to see where all of you go in 2025. Let’s have some fun 🧡 WE LOVE YOU ALL (even more than we love strides)

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“I was driving up 75, and saw the trooper in the turnout...checked my speed, oh I'm good. A few minutes later, I see a dog in the ditch by one of the signs for exit 20. She looked bad. I was in the left lane, heading to an appointment, and was torn. I decided I would go back southbound and risk a ticket by going to the turnout. I turned in and the trooper was still there! Yay! He rolled down his window and said "yep! I'm here" to which i told him about the dog and I didn't want a ticket, but if I could help that dog, it was fine by me. He just asked where the dog was and was on his way! I followed and we found her, still there, panting like she was fixing to die. That trooper dumped his jug out and fashioned a water bowl for her. Then poured a couple bottles of water. The dog was scared of him, but frozen in weakness. She sniffed the water, then realized this kindness was for her! She drank that water down in minutes! The trooper went and got her some more, plus a Little Debbie. She watched him warily the whole time. She sniffed his hand but was still wary. Next thing, he goes to his vehicle and gets a chair and an umbrella. He told me he will stay here until she trusts him, so he can get her to a shelter, or take her home. I believe his being there at the right time, was one of those little messages reminding us of the good in our world. Meet Trooper Tudors of the TN State Highway Patrol. One of the good guys for sure." Credit: Kaye Fiorello

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