No underfueling days detected. Caloric intake ranged from 2,173 to 2,947 kcal across the week, supporting the running volume. Protein intake is consistent and adequate for recovery and the strength transition.
This is a significant improvement over Week 0, where two underfueling days contributed to poor Training Readiness. Consistent fueling helps absorb the volume even when it exceeds plan targets.
Week 1 delivered 58.1 km against a 40 to 45 km target, roughly 30% over plan. The long run pushed to 2h33m vs. a 2-hour target. Vertical gain was 567m against a 400m target. By every running metric, Week 1 exceeded expectations.
This is not a problem. Your Tahoe base is substantial, and the plan starts conservatively to accommodate the new strength programming. The volume felt easy, which confirms the base is there. The key is not to let over-delivery become the new expectation. The plan ramps for a reason.
One of two planned strength sessions was completed (FatDog-CAN-Wed on Tuesday). The second session (FatDog-BW-Fri) was scheduled for Thursday but a run happened instead. Strength is the major new variable in this build vs. Tahoe. Protecting both sessions is the priority for Week 2. You had zero strength sessions across 130 days of Tahoe prep. Getting both in this week matters more than hitting a specific km number.
Friday's "easy" run averaged 157 bpm, well above the Z2 ceiling of 145. Thursday was 154. Early in a training block this is common as the body adjusts to increased load, but it is worth watching. If easy runs consistently sit above 150 in Week 2, it signals the aerobic system is being taxed harder than the pace suggests. Sleep quality (65) and Training Readiness (4) support this: the body is absorbing a lot.
Week 2 targets are 45 to 50 km, 600m vert, 2-hour long run, and 2x strength. Since last week felt easy and next week involves travel (lighter load), this week leans into mountain access with a potential Ha Ling summit on Thursday (800m vert). The strides session on Tuesday introduces light neuromuscular work without the fatigue cost of full tempo intervals. Protect both strength sessions.
Base (Weeks 1 to 4): Re-establish aerobic base, introduce 2x strength per week, moderate volume ramp. Deload at Week 4.
Build 1 (Weeks 5 to 8): Increase run volume, introduce tempo and progression runs, vertical progression. Deload at Week 8.
Build 2 / Peak (Weeks 9 to 12): Highest volume and vert. Longest training runs (7 to 8 hours). Strength at maintenance. Deload at Week 12.
Specificity (Weeks 13 to 15): Mountain-specific long efforts, back-to-back weekends, race simulation. Strength tapers to 1x.
Taper (Weeks 16 to 17): Volume cut, maintain sharpness. Strength drops to 0x at Week 17.
Race Week (Week 18): August 7 to 9, 2026. Manning Park. 120 miles. 29,000 feet vertical.