4 x 1 minute on/off, power 410-434

Rode the course out and back a couple of times. Didn’t do 2.5 hours but I think that’s ok. By the time Saturday gets here I’ll be ready to unleash some power. I did do a few 1 minute on/off, around 400 watts. Felt very good. Course has great paving, a down hill finish to

Running with Music: Why Ultramarathon Runners Shouldn’t Share This Article By Jason Koop,Head Coach of CTS Ultrarunning I’ve done a lot of things in my nearly 20-year coaching career. I have worked with all types of athletes from team sports, cycling, triathlon, as well as ultrarunning. I’ve seen athletes through thick and thin, wins, losses,

Arrived in El Reno, OK late afternoon. Picked this place since the hotel was near some pretty vacant Oklahoma farmland with some nice roads and google earth did not disappoint. Kept it simple with a 20 minute start at 270-289, then 5 x 1 min on/off around 400, then a 10 minute effort at 325+.

Shooting for 360 and hit 360 and 353

Held 381, 387 and 376 on these. Will be shooting for 390 in Albuquerque. 

Up at 7am and on the bike at 7:30 to do these at Ault Park. Held above the desired zone (380-433) withe some hitting 470+.  

Left early (7am) and took advantage of the amazing spring day after last nights storms. Ended up doing my Smoky Mountain Century. Long day in the saddle but it goes by quickly. I get into a zone on the long up hill sections (23 miles and 20 miles being the two major climbs). To be

Rode solo at 5:30 with temps around 85, density altitude at 2600 and winds out of the southwest at 12-15 mph so a headwind start, tailwind finish. Rode a 22:29, my best time in 4 years. Hard to believe its been that long but glad to see it. 

Had planned on doing our Southwest Ohio 1 mile and 5k but it was rained out again. Instead I do some inside intervals this morning (4×10 at 290-300, 2 minutes between) and then some 1 minute at 380-400, 1 minute off. Late in the day I went to Ault Park and did some 1 minute