Lee and Karmell demystify the taper process, explaining how to properly reduce training volume while maintaining intensity in the three weeks before a 100-mile race. Taper is the time to let your body heal while keeping your mind focused on race day preparation rather than filling your schedule with other physically demanding activities.

• The final "peak" or "hard" training week should end approximately three weeks before race day
• During taper, reduce volume but maintain intensity—don't slow down, just run less
• Strength training can continue until 7-10 days before the race, then reduce to minimal maintenance work
• Avoid taking up new physical activities during taper like hiking, mountain biking, or stand-up paddleboarding
• Expect "phantom injuries" and the psychological effects of the "taper worm"—these are normal pre-race experiences
• Use taper time constructively for drop bag planning, which helps visualize and prepare for the entire race experience
• Consider dropping caffeine consumption to one cup per day before race week to increase sensitivity during the race
• Trim toenails 10-14 days before race day—not the week of—to avoid uncomfortable issues

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Speed work isn't just for for those wanting to get faster – it's an essential ingredient for developing the physiological systems needed to complete 100 milers successfully and with less suffering.

In this episode Lee and Karmell discuss: 

• Understanding training zones by feel rather than relying on inaccurate watch data
• The science behind lactate production and its impact on sustainable running
• Why speed work builds mitochondrial density and improves running economy
• Speed work should constitute approximately 10% of total training volume
• Different types of speed workouts: speed repeats, cruise intervals, and speed repeat hills
• Execution guidance for each type of speed workout
• How to warm up properly and recover between hard efforts
• Learning your body's sustainable paces through controlled hard efforts
• Why speed work is especially important for avoiding the "death march" in 100 milers
• Advanced options for experienced runners looking for new challenges

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Lee delves into the science behind easy runs and emphasizes their significance in training. She explains why it's essential for runners to slow down during these sessions to enhance performance and prevent injury.

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After over four years of averaging approximately a 100 miler finish every two months, Lee and Karmell discuss race burnout, the pros and cons of that streak, healing, setting goals, and what's next. 

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With our new Listen While You Run series you can learn while you’re on the go. In this episode Lee and Karmell talk about everything long run and how to get the most out of it.

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WHMP's Amy Kling interviews Lee and Karmell on Wild Goose 100, and takes questions from the project group. 

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Amy Kling Interviews Laura Kepich on pacing Karmell at Jigger Johnson

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In this three part series Lee and Karmell discuss doing Cray Mountain 100, Jiggger Johnson 100, and Wild Goose 100, back to back to back. 

In Part 1 Amy interviews Karmell on Crazy Mountain followed by Jigger Johnson. 

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