🌱 Tofu Scramble: The Ultimate Plant-Based Protein Breakfast

Posted on by magnolias + fluff

One of the best parts about eating plant-based is reimagining comfort classics in healthier, protein-packed ways. Take scrambled eggs, for example: hearty, savory, and easy to whip up. Enter tofu scramble—a plant-powered twist that’s just as satisfying, but loaded with extra nutrients and cruelty-free goodness.

And the bonus? A single serving of tofu scramble can pack over 30 grams of protein—making it one of the strongest starts to your day. Whether you’re an endurance runner, weightlifter, or just need long-lasting energy for a busy day, this recipe hits the mark.

💪 Why Tofu Scramble Works

  • Protein powerhouse: Firm tofu alone brings about 35g of protein per block. Add nutritional yeast and veggies, and you’ve got a nutrient-dense breakfast that keeps you fueled.
  • Customizable: Think of tofu scramble as a blank canvas—you can add whatever veggies and spices you love.
  • Meal-prep friendly: Make a batch on Sunday and enjoy quick breakfasts all week.

🍳 Tofu Scramble Recipe

Servings: 2 hearty portions
Protein: ~43g total (about 21g per serving)

Ingredients:

  • 1 block firm or extra-firm tofu (pressed, ~35g protein)
  • 1 cup spinach (or kale)
  • 1 red bell pepper, diced
  • 1 cup mushrooms, sliced
  • 2 tbsp nutritional yeast (~8g protein)
  • 1 tsp turmeric (for color & anti-inflammatory boost)
  • ½ tsp garlic powder
  • ½ tsp onion powder
  • ½ tsp paprika
  • Salt & black pepper to taste
  • 1 tbsp olive oil (or spray for lighter version)

Optional toppings: avocado slices, salsa, or hot sauce

Instructions:

  1. Prep the tofu: Drain and press your tofu to remove excess water. Crumble it into a bowl with your hands or a fork until it resembles scrambled eggs.
  2. Cook the veggies: Heat olive oil in a pan over medium heat. Add mushrooms, peppers, and spinach. Cook until softened (about 5 minutes).
  3. Add the tofu: Toss the crumbled tofu into the pan. Sprinkle with turmeric, garlic powder, onion powder, paprika, salt, and pepper. Stir well.
  4. Boost with nooch: Sprinkle nutritional yeast over the scramble, stirring until everything is coated and vibrant yellow.
  5. Serve hot: Plate with avocado, wrap it into a tortilla, or enjoy alongside toast.

🌟 Pro Tips

  • For extra flavor: Add a splash of soy sauce or tamari.
  • For extra protein: Serve with a slice of sprouted grain bread or a side of black beans.
  • For meal prep: Store in an airtight container in the fridge for up to 4 days.

✨ Final Thoughts

Who says plant-based breakfasts can’t be protein-packed? This tofu scramble proves otherwise. It’s quick, customizable, and strong enough to power you through long runs, heavy workouts, or just the morning rush.

Next time someone asks where you get your protein—serve them this dish. One bite, and the myth is scrambled. 🌱💪

How to Prepare Your Crew for Ultramarathon Success

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Running an ultramarathon is an incredible feat, but it’s not a solo mission. Behind every successful ultra finish is a well-prepared, well-coordinated crew that knows how to meet your needs, navigate the course, and keep you moving forward when the miles get long. Here’s how to set your crew up for success so you can focus on crushing those miles.

1. Provide Them with a Race Plan

Before race day, share your race plan with your crew. This should include:

  • Expected arrival times at each aid station based on your planned pace.
  • Drop bag locations and what you expect to need from each one.
  • Course maps and elevation profiles, so they know where the brutal climbs and smooth downhills are.
  • Pacing strategy – if you plan to run strong in the first half or conserve energy for a late push.

A well-informed crew can anticipate your needs and keep you moving efficiently.

2. Fueling Strategy and Needs

Your crew is your mobile aid station. Make sure they are prepared with:

  • Electrolytes, water, and fuel that you’ve tested in training.
  • Extra gear, including socks, shoes, and layers for changing weather.
  • Special needs like salt tabs, blister care kits, and anti-chafing products.

Pro tip: Have your fuel labeled and easily accessible. A frantic search for a missing gel can waste valuable minutes.

3. Set Clear Expectations

Your crew should know exactly what you need from them:

  • Motivation or tough love? Be honest about what works for you.
  • Quick transitions. The less time you spend at aid stations, the better.
  • Problem solving. Blisters, cramps, gear failures – make sure your crew knows how to handle these hiccups.

4. Make it Fun for Them Too

Your crew is giving up their time and comfort to support you, so make it enjoyable:

  • Pack snacks, chairs, and blankets for their comfort.
  • Encourage them to bring games, music, or books for the downtime.
  • Create a cheering strategy to keep the energy high at each stop.

A happy crew is an effective crew.

5. Practice Crew Scenarios During Training

Do some of your long runs with your crew practicing aid station stops. Time transitions, test out gear swaps, and simulate the chaos of a busy checkpoint. The more you practice, the smoother race day will be.

6. Express Gratitude

After the race, take the time to thank your crew. A small gesture like a thank-you card or post-race meal goes a long way in showing appreciation for their hard work.

Your crew is your lifeline out there. With the right preparation and clear communication, they’ll keep you fueled, focused, and pushing toward that finish line. When the miles get tough, you’ll be glad you have them by your side.

Habit Stacking: The Sneaky Secret to Building Better Routine

Posted on by magnolias + fluff

(Inspired by James Clear’s Atomic Habits)

Atomic Habits by James Clear is more than just a book on habit formation—it’s a blueprint for building sustainable, life-changing routines. Clear’s approach focuses on the power of small, incremental improvements—1% better every day—which, when compounded, lead to transformative results.

You know how brushing your teeth doesn’t require a motivational speech every morning? That’s because it’s already part of your routine. Imagine if building new, healthy habits could feel just as automatic.

Enter habit stacking—a concept popularized by James Clear in his bestselling book Atomic Habits. It’s simple, powerful, and borderline sneaky in the best way possible.

What Is Habit Stacking?

Habit stacking is the art of linking a new habit to one you already do regularly. Instead of relying on sheer willpower or setting reminders that fizzle out, you anchor your new habit to an existing behavior—essentially riding the coattails of routines that are already wired into your brain.

Clear explains it like this: “The best way to build a new habit is to identify a current habit you already do each day and then stack your new behavior on top.”

Think of it as using your brain’s autopilot to your advantage.

How Habit Stacking Works

Here’s the magic formula:

“After [current habit], I will [new habit].”

Examples:

  • After I pour my morning coffee, I will meditate for 60 seconds.
  • After I brush my teeth, I will floss one tooth (yes, just one—you’ll probably do more).
  • After I lace up my running shoes, I will do 10 jumping jacks.
  • After I close my laptop for the day, I will write one sentence in my journal.

The key is specificity and consistency. You’re not just saying “I’ll meditate sometime tomorrow.” You’re saying when and where—and you’re tacking it on to something you already do without fail.

Why It Works

Habit stacking works because it:

  • Reduces decision fatigue: You don’t have to think about when to do the new habit.
  • Leverages existing routines: Your brain already recognizes the “trigger,” making adoption smoother.
  • Feels manageable: Starting small (as Clear insists) builds momentum and confidence.

Start Small, Stack Smart

The biggest mistake people make? Trying to stack huge, ambitious habits right out of the gate. Start tiny. Even embarrassingly tiny. One push-up. One sentence. One deep breath. The goal is not intensity—it’s consistency.

Then, stack smarter:

  • Choose a current habit you do reliably every day.
  • Match it with a habit that logically fits (e.g., hydration after brushing your teeth).
  • Keep it short and friction-free.

Habit Stacking for Endurance Runners 🏃‍♀️🏞️

For endurance training, the principles in Atomic Habits are incredibly impactful. Clear’s method of habit stacking allows you to anchor important training habits to existing routines. For example, linking hydration to your morning coffee ritual or stretching to your post-run cooldown makes these critical habits almost automatic. Over time, these tiny adjustments stack up to major improvements in consistency, recovery, and mental resilience.

If you’re an endurance runner, habit stacking can be an absolute game-changer for consistency, recovery, and mental toughness. Here’s how you can stack smart habits into your running routine:

Before Your Run:

  • After I put on my running shoes, I will drink a full glass of water.
  • After I start my GPS watch, I will do two minutes of dynamic stretching.
  • After I lock my front door, I will visualize my route and goals for the run.

During Your Run:

  • After each mile marker, I will check my form (posture, foot strike, breathing).
  • After every aid station (if you’re racing), I will take a deep breath and reset my focus.

Post-Run Routine:

  • After I take off my shoes, I will do 5 minutes of stretching.
  • After I rehydrate, I will log my run and reflect on how I felt.
  • After I shower, I will spend 2 minutes foam rolling.

Final Thoughts

Habit stacking turns the intimidating mountain of self-improvement into a series of tiny, winnable steps. Whether you’re training for a marathon, trying to read more, or just want to finally stretch your hamstrings—habit stacking can help you build a foundation for lasting change.

For endurance runners, it’s a secret weapon for making the critical elements of training—hydration, stretching, and reflection—part of your autopilot.

As James Clear puts it: “You do not rise to the level of your goals. You fall to the level of your systems.”
Habit stacking helps you build those systems, one small step at a time.

Want help crafting your own habit stacks for running, writing, or just surviving Mondays? Drop a comment and let’s build some together!

Ultra Running Essentials: Gear, Nutrition, and Training Tips for Success

Posted on by magnolias + fluff

Ultra running, defined as any race longer than the traditional marathon distance of 26.2 miles, is a challenging and rewarding sport that pushes the limits of physical and mental endurance. Whether you’re a seasoned marathoner looking to take the next step or a newcomer intrigued by the allure of ultra distances, preparing for an ultra marathon requires careful planning, proper gear, and a well-thought-out training strategy. Here are the essentials to help you succeed in your ultra running journey.

Gear Essentials

  1. Footwear: Your shoes are the most critical piece of gear. Invest in a high-quality pair of trail running shoes that offer good grip, cushioning, and durability. Make sure they fit well and have room for swelling, which is common during long runs.
  2. Clothing: Choose moisture-wicking and breathable fabrics to keep you comfortable. Layering is key for varying weather conditions. A good waterproof jacket can be a lifesaver in wet or windy conditions.
  3. Hydration System: Staying hydrated is crucial. Options include hydration vests, handheld bottles, and waist packs. Choose a system that allows you to carry enough water and is comfortable over long distances.
  4. Nutrition: Energy gels, bars, and chews are convenient for maintaining energy levels. Some runners prefer whole foods like bananas, nuts, or sandwiches. Experiment during training to find what works best for you.
  5. Headlamp: For night runs or early starts, a reliable headlamp with extra batteries is essential. Ensure it is comfortable and provides adequate illumination.
  6. Navigation Tools: A GPS watch can help track your distance, pace, and location. In remote areas, a map and compass or a GPS device are vital for navigation.
  7. First Aid Kit: Basic supplies like band-aids, blister treatment, pain relievers, and anti-chafing cream can address minor issues before they become major problems.
  8. Poles: For hilly or mountainous ultras, trekking poles can help reduce strain on your legs and provide stability on technical terrain.

Nutrition and Hydration

Proper nutrition and hydration are critical to ultra running success. Your body needs a steady supply of energy and fluids to perform over long distances.

  1. Caloric Intake: I aim for 200-300 calories per hour from a mix of carbohydrates, proteins, and fats. This can include gels, sports drinks, bars, and whole foods (check with a nutritionist to understand the proper calories your body needs).
  2. Electrolytes: Replace lost electrolytes through sports drinks, electrolyte tablets, or salty snacks. Electrolyte imbalance can lead to cramping and fatigue.
  3. Hydration: Drink regularly, but avoid overhydration. A good rule of thumb is to drink to thirst and adjust based on weather conditions and sweat rate.

Training Tips

Training for an ultra marathon involves more than just increasing your mileage. Focus on building endurance, strength, and mental toughness.

  1. Gradual Mileage Increase: Slowly build your weekly mileage, increasing no more than 10% per week. Include one long run each week to simulate race conditions.
  2. Back-to-Back Long Runs: Running long distances on consecutive days helps build endurance and trains your body to recover quickly.
  3. Strength Training: Incorporate strength training exercises to improve muscle endurance and prevent injuries. Focus on core, legs, and upper body strength.
  4. Terrain Training: Train on similar terrain to your race. If your ultra includes hills, practice hill running. For technical trails, spend time on uneven surfaces.
  5. Mental Preparation: Ultra running is as much a mental challenge as it is a physical one. Practice mental strategies such as visualization, positive self-talk, and breaking the race into manageable segments.
  6. Recovery: Prioritize recovery with rest days, proper nutrition, stretching, and foam rolling. Listen to your body and adjust your training as needed to avoid overtraining.

Race Day Strategy

  1. Pacing: Start slow and conserve energy. It’s easy to get caught up in the excitement and go out too fast. Aim for a steady, sustainable pace.
  2. Nutrition and Hydration Plan: Stick to the plan you’ve practiced during training. Don’t try new foods or drinks on race day.
  3. Monitor Your Body: Pay attention to signs of fatigue, dehydration, or injury. Address issues early to prevent them from worsening.
  4. Stay Positive: Keep a positive mindset and stay focused on your goals. Ultra marathons are challenging, but a strong mental attitude can carry you through tough moments.

Conclusion

Ultra running is a demanding but incredibly rewarding sport. By preparing with the right gear, nutrition, training, and mental strategies, you can set yourself up for success. Embrace the journey, listen to your body, and enjoy the incredible experience of pushing your limits. Happy trails!

What I Eat the Week Leading Up to a Race: Fueling for Peak Performance

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As race day approaches, I like to focus on a balanced diet that ensures my body is fueled, energized, and ready to perform. Nutrition plays a vital role in optimizing endurance and strength, so my meals are designed to provide the right combination of carbohydrates, proteins, fats, and micronutrients. Plus, hydration is essential to keep muscles functioning and avoid fatigue. Here’s what a typical week looks like for me leading up to the big race.

Day 1-3: Building a Solid Foundation

At the start of the week, my priority is maintaining a well-balanced diet. I make sure to include complex carbohydrates for sustained energy, lean protein for muscle repair, and plenty of vegetables to get vital vitamins and minerals.

  • Breakfast: Overnight oats with fresh berries, chia seeds, and a drizzle of honey
  • Lunch: Quinoa with roasted vegetables, chickpeas, and a lemon-tahini dressing
  • Dinner: Crispy sesame tofu with sweet potatoes and steamed broccoli

During this time, I also make sure to snack on healthy options like mixed nuts, fruit, and hummus with whole-grain crackers. These choices keep my energy levels stable throughout the day and provide a good mix of nutrients.

Day 4-5: Upping the Carbs

Midweek, I begin to gradually increase my carbohydrate intake to store glycogen in my muscles. This doesn’t mean overeating but focusing more on carbs as my training intensity lightens up.

  • Breakfast: Whole-grain toast with avocado and a poached egg
  • Lunch: Baked sweet potato with stir-fried tofu and veggies
  • Dinner: Pasta with peas and cannellini beans in garlic and avocado oil

Staying hydrated is also crucial. I aim for at least 3 liters of water per day, adding an electrolyte drink during my lighter runs or recovery workouts.

Day 6: Carbo-Loading and Final Preparation

As I get closer to the race, my meals are heavily focused on carbohydrates to ensure I’ve got plenty of stored energy for race day. This is when I make sure to eat meals like one of my favorite pre-race dishes: smashed beans on sourdough toast.

Beans on Sourdough Toast Recipe

This dish is a perfect combination of carbs, protein, and fiber, making it a simple but satisfying meal before a race.

Ingredients:

  • 1 can of cannellini or navy beans (drained and rinsed)
  • 2 slices of sourdough bread
  • 1 garlic clove (minced)
  • 1 tablespoon avocado oil
  • 1 teaspoon smoked paprika
  • 1 teaspoon crushed red pepper (optional)
  • Salt and pepper to taste
  • 1 tablespoon fresh parsley (optional)
  • A splash of lemon juice

Instructions:

  1. Combine the beans, avocado oil, smoked paprika, crushed red pepper, salt, and pepper. Stir well and smash to your liking, allowing the flavors to meld (I like the texture of partially smashed beans, leaving some whole, but you could also blend to a hummus consistency).
  2. Toast the sourdough bread until golden.
  3. Spoon the beans over the toasted sourdough. Garnish with fresh parsley and a squeeze of lemon juice.
  4. Serve immediately, and enjoy!

Beans on toast is light enough not to weigh me down but hearty enough to provide a steady release of energy over several hours. The sourdough provides easily digestible carbohydrates, while the beans give me a boost of protein and fiber.

Day 7 (Race Day Eve): Keeping It Simple

The night before the race, I keep my meals simple and easy to digest. I avoid anything new or too rich that could upset my stomach. My goal is to feel light but fueled.

  • Dinner: A baked sweet potato with black beans
  • Evening snack: A banana or a handful of dried fruit

Hydration continues to be a top priority. I drink plenty of water throughout the day, sipping slowly to avoid bloating. I’ll also include a sports drink to ensure my electrolyte levels are balanced.

Hydration: The Key to Performance

Throughout this week, staying hydrated is as important as my food choices. Water keeps me energized, helps regulate my body temperature, and ensures that my muscles are functioning properly. In the days leading up to the race, I make sure to drink water consistently and use electrolyte supplements if I’ve been sweating heavily. On race day itself, I stick to small sips of water in the hours before the event to avoid feeling too full.

In summary, fueling for a race isn’t just about what you eat on race day—it’s about preparing your body in the week leading up to it. By focusing on a balanced diet, increasing carbohydrates, and maintaining proper hydration, I make sure I’m in peak condition to cross the finish line feeling strong and accomplished.

50k Endurance Training Plan

Posted on by magnolias + fluff

Creating a 50k endurance run training plan requires a gradual increase in weekly mileage while incorporating rest, cross-training, and long runs to build endurance. This plan will assume you already have a base level of running fitness (able to run at least 20-25 miles per week). If you’re not at this level, you should build up to it before starting this plan.

Note: Always consult with a healthcare provider before beginning any new exercise regimen. Adjust the plan according to your own needs, health status, and advice from professionals.

Week 1-4: Base Building

DayWeek 1Week 2Week 3Week 4
MondayRestRestRestRest
Tuesday4m easy4m easy4m easy4m easy
Wednesday5m mod5m mod5m mod5m mod
ThursdayRestRestRestRest
Friday4m easy4m easy4m easy4m easy
SaturdayCrossTCrossTCrossTCrossT
Sunday8m long8m long8m long8m long

Week 5-8: Building Mileage & Strength

DayWeek 5Week 6Week 7Week 8
MondayRestRestRestRest
Tuesday5m tempo5m tempo5m tempo5m tempo
Wednesday6m easy6m easy6m easy6m easy
ThursdayRestRestRestRest
Friday5m easy5m easy5m easy5m easy
SaturdayCrossTCrossTCrossTCrossT
Sunday9m long10m long11m long12m long

Week 9-12: Peak Mileage & Back-to-Back Long Runs

DayWeek 9Week 10Week 11Week 12
MondayRestRestRestRest
Tuesday6m tempo6m tempo6m tempo6m tempo
Wednesday7m easy7m easy7m easy7m easy
ThursdayRestRestRestRest
Friday5m easy5m easy5m easy5m easy
Saturday8m long10m long12m long14m long
Sunday14m long16m long18m long20m long

Week 13-16: Tapering & Race Preparation

DayWeek 13Week 14Week 15Week 16
MondayRestRestRestRest
Tuesday5m tempo5m tempo5m tempo4m easy
Wednesday6m easy6m easy6m easyRest
ThursdayRestRestRestRest
Friday4m easy4m easy4m easyRest
SaturdayCrossTCrossTCrossTRest
Sunday12m long10m long8m longRace Day!

Make sure to adjust this plan according to your personal needs and listen to your body throughout the training.

Need a quick morning fueling? Check out these protein-packed overnight oats.

Race Day Fueling Plan

Posted on by magnolias + fluff

Race day fueling and hydration is essential for optimal performance. Here is a guide I used to successfully complete my first 100-miler at the Loopy Looper in Pennsauken, NJ. Each lap was 3.75 miles, so I predicted an average of 1 hour per lap. This race was also during the height of summer (August), so I took into consideration adding more electrolytes and hydration.

LapTimeHydrationElectrolytesFuelCheckTemperatureFirst AidBreak
7:00 AMcoffeebreakfast sandwichshoes tiedam I hot or cold?antichafebathroom
Lap 18:00 AMwater/cokefrooze ballsrain?hat/sunglasses
Lap 29:00 AMtailwindpb&j
Lap 310:00 AMwaterfuel for fire
Lap 411:00 AMkill cliffgu roctane tabs 1-2breakfast sandwichshoes tied/new shirtam I hot or cold?antichafe/powderbathroom
Lap 512:00 PMwaterfuel for firerain?sunblock/chapstickstretch
Lap 61:00 PMtailwindpb&jnauzene
Lap 72:00 PMwaterfuel for fire
Lap 83:00 PMkill cliffgu roctane tabs 1-2veggie burgersocks/pants/shirt changedhat/sunglassesantichafe/chapstickbathroom
Lap 94:00 PMwaterfuel for firerain?advil 4 tabsmassager
Lap 105:00 PMtailwindpb&j
Lap 116:00 PMwater/cokefuel for fire
Lap 127:00 PMkill cliffgu roctane tabs 1-2veggie burgerchange shoes/socksheadlight/hiking polesantichafebathroom
Lap 138:00 PMwaterfuel for firecold? gloves/hat/layernauzenemassager
Lap 149:00 PMtailwindpb&j
Lap 1510:00 PMfuel for fire
Lap 1611:00 PMkill cliffveggie burgerwindbreaker/shoes tiedcold? gloves/hat/layerantichafebathroom
Lap 1712:00 AMwaterfuel for firenauzenemassager
Lap 181:00 AMtailwindpb&jadvil 4 tabs
Lap 192:00 AMcoke or coffeefuel for fire
Lap 203:00 AMkill cliffbreakfast sandwichlong sleevecold? gloves/hat/layerantichafebathroom
Lap 214:00 AMfuel for firechange shoes/socksnauzenemassager
Lap 225:00 AMtailwindpb&j
Lap 236:00 AMwaterfuel for fireditch lights
Lap 247:00 AMkill cliffgu roctane tabs 1-2mushshoes tiedhat/sunglassesantichafebathroom
Lap 256:00 AMwater/cokefuel for firenauzenemassager
Lap 267:00 AMtailwindpb&jshoes tiedsunscreen
Lap 278:00 AMfuel for fire
9:00 AMkill cliffgu roctane tabs 1-2mushshoes tiedhat/sunglassesadvil 4 tabsbathroom
10:00 AMwaterfuel for firemassager

Endurance Run Recovery Plan

Posted on by magnolias + fluff

Race recovery is just as important as race preparation. Here’s a guide to help you recover effectively after a race:

1. Hydrate:

  • Replenish lost fluids by drinking plenty of water or electrolyte-rich beverages.
  • Aim to drink at least 16-20 ounces of fluid for every pound lost during the race.

2. Refuel:

  • Consume a balanced post-race meal within 30-60 minutes after finishing.
  • Include carbohydrates to replenish glycogen stores, protein to aid in muscle repair, and healthy fats for sustained energy.
  • Good options include lean protein sources, whole grains, fruits, vegetables, and healthy fats.

3. Stretch and Foam Roll:

  • Perform gentle stretching exercises to loosen tight muscles and improve flexibility.
  • Use a foam roller to release tension and alleviate muscle soreness.

4. Rest:

  • Allow your body to recover by getting adequate rest and sleep.
  • Aim for 7-9 hours of quality sleep each night to support muscle repair and recovery.

5. Active Recovery:

  • Engage in low-impact activities such as walking, swimming, or cycling to promote blood flow and speed up recovery.
  • Avoid high-intensity workouts or activities that may exacerbate muscle soreness.

6. Ice Baths or Cold Therapy:

  • Take an ice bath or apply cold packs to reduce inflammation and soothe sore muscles.
  • Limit ice bath duration to 10-15 minutes to avoid potential adverse effects on circulation.

7. Compression Garments:

  • Wear compression socks, sleeves, or garments to improve circulation and reduce muscle soreness.
  • Use compression garments during the first 24-48 hours post-race for optimal recovery benefits.

8. Massage Therapy:

  • Schedule a sports massage to alleviate muscle tension, improve circulation, and promote faster recovery.
  • Choose a licensed massage therapist experienced in post-race recovery techniques.

9. Listen to Your Body:

  • Pay attention to signs of fatigue, pain, or discomfort.
  • Modify your recovery plan as needed based on how your body feels.

10. Reflect and Celebrate:

  • Take time to reflect on your race experience and celebrate your accomplishments.
  • Acknowledge your hard work, dedication, and perseverance.

Remember, recovery is a crucial part of the training process and plays a significant role in preventing injuries and maximizing performance in future races. Listen to your body, prioritize self-care, and give yourself the time and attention you need to bounce back stronger than ever.

Congratulations on completing your race, and best of luck with your recovery journey!

100-mile Endurance Plan

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Week 1-4: Building a “Foundation”

Week 1: Getting Started (It’s all about the base)

  • Monday: Rest
  • Tuesday: 3 miles easy
  • Wednesday: 4 miles moderate
  • Thursday: Cross-training or strength training (because it’s fun to confuse your muscles)
  • Friday: 3 miles easy
  • Saturday: 6 miles LSD (long slow distance)
  • Sunday: 3 miles easy (you’ve crushed this first week!)

Week 2: Progressing… Slow and steady

  • Monday: Rest (your body rebuilds, your mind refreshes, and your spirit rejuvenates)
  • Tuesday: 4 miles easy
  • Wednesday: 5 miles moderate
  • Thursday: Cross-training or strength training (build those muscles!)
  • Friday: 4 miles easy
  • Saturday: 8 miles LSD (long, slow, and drawn-out)
  • Sunday: 4 miles easy (celebrate every step forward, for each one brings you closer to achieving your dreams)

Week 3: Embracing the Suck

  • Monday: Rest (Rest is a vital part of your athletic journey. Embrace it, honor it, and let it fuel your success.)
  • Tuesday: 5 miles easy
  • Wednesday: 6 miles moderate (because moderate pain is the new normal)
  • Thursday: Cross-training or strength training (because muscles love surprises)
  • Friday: 5 miles easy
  • Saturday: 10 miles LSD (long, slow, and delirious)
  • Sunday: 5 miles easy (Every step you take, every drop of sweat you shed, brings you one step closer to your goals. Remind yourself of what you’re achieving.)

Week 4: Starting to Feel Like a Real Athlete… Almost

  • Monday: Rest (rest is a badge of honor for all of the hard work you’re putting in)
  • Tuesday: 6 miles easy
  • Wednesday: 7 miles moderate (keep pushing forward, and remember, your journey is as remarkable as your destination)
  • Thursday: Cross-training or strength training
  • Friday: 6 miles easy
  • Saturday: 12 miles LSD (long, slow, and desperate for a massage)
  • Sunday: 6 miles easy (the new definition of “Sunday Funday”)

Week 5-8: Building Endurance (Look at all you’ve achieved and keep moving forward)

Week 5: The Pain Train Keeps Chugging Along

  • Monday: Rest (resets, refocuses, and re-energize)
  • Tuesday: 7 miles easy
  • Wednesday: 8 miles moderate (feel the grit in your soul)
  • Thursday: Cross-training or strength training (celebrate how strong you’re getting)
  • Friday: 7 miles easy
  • Saturday: 15 miles LSD (long, slow, and determined)
  • Sunday: 7 miles easy (remind yourself of your epic week of achievements)

Week 6: The “I’m Definitely in Over My Head” Phase

  • Monday: Rest (allow yourself to recharge your batteries, both physically and mentally)
  • Tuesday: 8 miles easy (soak in your surroundings)
  • Wednesday: 9 miles moderate
  • Thursday: Cross-training or strength training (it’s a great opportunity for yoga)
  • Friday: 8 miles easy
  • Saturday: 18 miles LSD (long, slow, and questioning all life choices)
  • Sunday: 8 miles easy (you are a rock star!)

Week 7: The “I Might Actually Survive This” Phase… Maybe

  • Monday: Rest (your rest days are just as important as your training days)
  • Tuesday: 9 miles easy (easy, as in “I’m just here for the snacks”)
  • Wednesday: 10 miles moderate
  • Thursday: Cross-training or strength training (building strength and improving endurance)
  • Friday: 9 miles easy
  • Saturday: 20 miles LSD (stay fierce, stay focused)
  • Sunday: 9 miles easy

Week 8: The “Tapering” Phase (aka the Calm Before the Storm)

  • Monday: Rest (take a deep breath, relax and enjoy this rest day)
  • Tuesday: 8 miles easy
  • Wednesday: 6 miles easy (because you’ve earned the right to take it easy… for now)
  • Thursday: Cross-training or strength training
  • Friday: 4 miles easy
  • Saturday: 10 miles LSD (long, slow, and drawn-out)
  • Sunday: 4 miles easy (the world can’t stop you now)

Week 9-12: The Final Stretch (Or in This Case, the Final Struggle)

Week 9: Increasing Intensity (Because Why Not?)

  • Monday: Rest (mentally prepare for the adventure that lies ahead)
  • Tuesday: 10 miles with intervals
  • Wednesday: 8 miles moderate
  • Thursday: Cross-training or strength training (remember why you started)
  • Friday: 8 miles easy
  • Saturday: 22 miles LSD (keep pushing, keep grinding, and keep believing in yourself)
  • Sunday: 8 miles easy

Week 10: Hill Training (Because Why Not Add Insult to Injury?)

  • Monday: Rest (rest is the secret sauce that will propel you forward)
  • Tuesday: 9 miles with hill repeats (keeping pushing onward and upward)
  • Wednesday: 10 miles moderate
  • Thursday: Cross-training or strength training (remember the passion that burns within you)
  • Friday: 9 miles easy
  • Saturday: 25 miles LSD with hills (long, slow, and wondering why you ever thought running up hills was a good idea)
  • Sunday: 9 miles easy (shake out run)

Week 11: Speed Work (Because Torture Comes in Many Forms)

  • Monday: Rest (rest well for your next triumph awaits)
  • Tuesday: 8 miles with speed intervals
  • Wednesday: 10 miles moderate (greatness is unfolding)
  • Thursday: Cross-training or strength training (hard work and dedication)
  • Friday: 8 miles easy
  • Saturday: 28 miles LSD (visualize your finish line achievement)
  • Sunday: 8 miles easy (another epic week!)

Week 12: The “Tapering” Phase (aka the Beginning of the End)

  • Monday: Rest (self care is the best care)
  • Tuesday: 6 miles easy (put on some happy tunes and get your body moving)
  • Wednesday: 8 miles with hills (you now eat hills for breakfast)
  • Thursday: Cross-training or strength training (your greatness shines)
  • Friday: 4 miles easy
  • Saturday: 10 miles LSD
  • Sunday: 4 miles easy (remind yourself how great this feeling of accomplishment is)

Week 13-16: Peak Training (Or in Other Words, the Final Countdown)

Week 13: Longest Runs (Because There’s No Turning Back Now)

  • Monday: Rest (recharge and reignite)
  • Tuesday: 8 miles easy
  • Wednesday: 12 miles with speed intervals
  • Thursday: Cross-training or strength training (you’re getting stronger every day)
  • Friday: 8 miles easy
  • Saturday: 30 miles LSD (where will this adventure take you next?)
  • Sunday: 8 miles easy (you are achieving great things!)

Week 14: Back-to-Back Long Runs (Because You Clearly Haven’t Suffered Enough Yet)

  • Monday: Rest (embrace comfort for your body and mind)
  • Tuesday: 8 miles easy
  • Wednesday: 10 miles with hills
  • Thursday: Cross-training or strength training
  • Friday: 8 miles easy (it’s okay if the easy days feel challenging too)
  • Saturday: 35 miles LSD (this is where you get to push your limits)
  • Sunday: 8 miles easy (pushing to train on tired legs)

Week 15: Final Push (Because There’s No Turning Back Now… Seriously, You Can’t Turn Back)

  • Monday: Rest (relax and let your mind wander)
  • Tuesday: 8 miles with intervals
  • Wednesday: 12 miles moderate (the grind is real)
  • Thursday: Cross-training or strength training (you are stronger than you know)
  • Friday: 8 miles easy (conserve your energy for your highest mileage week)
  • Saturday: 40 miles LSD (you’re chasing your dreams)
  • Sunday: 8 miles easy (you did it!!)

Week 16: The “Tapering” Phase (Because Even the Pain Train Needs a Rest… Right?)

  • Monday: Rest (this rest is so well-deserved)
  • Tuesday: 6 miles easy (embrace these easy miles)
  • Wednesday: 8 miles with hills (this is what athletes are made of)
  • Thursday: Cross-training or strength training
  • Friday: 4 miles easy (keep your eye on the prize)
  • Saturday: 10 miles LSD
  • Sunday: 4 miles easy (your dedication is inspiring!)

Week 17-20: Taper and Race Preparation (The End is Near)

Week 17: Tapering (Or in Other Words, the Beginning of the End)

  • Monday: Rest (focus on the journey that has brought you here)
  • Tuesday: 4 miles easy (you are capable of more than you’ve ever imagined)
  • Wednesday: 6 miles easy (you have some so far!)
  • Thursday: Cross-training or strength training (and make sure to get some extra stretching)
  • Friday: 3 miles easy
  • Saturday: Rest (you are here because of your grit and determination)
  • Sunday: Race day preparation (nutrition, gear check, and hydration)

Week 18: Race Week (You’re here and ready for an unbelievable experience)

  • Follow a very light running schedule, focusing on rest, hydration, and mental preparation for the race.
  • Remember to fuel and give your muscles the nutrition they deserve.

Week 19-20: Recovery (Race recovery is as important as your race training and preparation)

  • Gradually ease back into running with short, easy runs. Focus on recovery activities such as stretching, foam rolling, and adequate rest.
  • Be sure to keep hydrating and fueling your recovering muscles.