Dwayne Hogan

My goal for 2025 is to run the Buffalo Run 100 miler next year, in under 20 hours. Here's the initial roadmap:

Runs – Run DC Peaks 50 miler – 50k Homies challenge

Diet – no ultra processed food – following the NutritionFacts.org Daily Dozen diet – 2.5 liters of water a day – multivitamin, b12, omega 3, vitamin d

Training – 60 mile weeks – speed work – hill training – long runs – strength – 250 bench – 300 squat – 300 deadlift – hybrid athlete – flexibity/mobility – daily mobility work – able to touch toes

Recovery – 5-2 work/rest week

Learning – Listen to all Science of Ultras episodes

My goal for 2025 is to run the Buffalo Run 100 miler next year, in under 20 hours. Here's the initial roadmap:

Runs – Run DC Peaks 50 miler – 50k Homies challenge – Diet – no ultra processer food – following the NutritionFacts.org Daily Dozen diet – 2.5 liters of water a day – multivitamin, b12, omega 3, vitamin d – Training – 60 mile weeks – speed work – hill training – long runs – strength – 250 bench – 300 squat – 300 deadlift – hybrid athlete – flexibity/mobility – daily mobility work – able to touch toes – Recovery – 5-2 work week – Learning – Science of ultras episodes

Segment 1 – Prime (miles 1-10)

• Goals: “Prime my engine” with endorphins, endocannabinoids, dopamine, etc., using your mind to get your body ready.

• Sub-segment 1: Struggle (miles 1-3). “Optimal performance begins in maximum frustration. While flow is an incredible high, it can start with a deep low. Welcome to struggle—the first stage in the flow cycle. Struggle is a loading phase. We’re loading, then overloading, the brain with information.” (source: The Art of Impossible). No music here. Just get the initial struggle over with. Let your mind spaz out.

• Sub-segment 2: Calibrate (miles 4-6). The goal is to calibrate breathing rhythm, cadence, foot strike, and running form (BCFF). I consciously check randomly to see where these things are at. I have a metronome at 89 BPM running to give me something to match my breathing rhythm and cadence.

• Sub-segment 3: Brain dump (miles 7-10): The goal is to let your mind go into a meditative state, where thoughts are just dumping out of your mind. Let them flow. Don't try to stop them. Let your mind empty out.

Segment 2 – Zone (miles 11-18)

• Goals: “Stay in the zone.” Relying on signals from your body as feedback.

• Here, we want to use signals from your body as feedback. If your back is hurting, your body tells you your form is off. We're no longer listening to our minds; we're listening to our body.

• Find your favorite playlist and get into the zone.

Segment 3 – Endure (18-23)

• Goals: Follow your intuition.

• No longer are we playing by the rules. We rely on our sixth sense, intuition, gut feelings, etc., to help us endure pain. Your intuition may point you to a playlist to listen to or suggest having a sip of beer at an aid station. Your goal is to act on your intuition as fast as possible. Your intuition is your fuel source.

Segment 4 – Finish Strong (24-finish)

• Goals: We don't want to hobble across the finish line. We want to be running fast and looking strong.

• Crank on that pump-up playlist you've been saving (for me, it's a playlist called “Red Bull” that has music like the Rocky theme song). Tell yourself that you will finish strong... the finish line is right around the corner.