Intake was variable across the week — ranging from 1,938 kcal on Tuesday (a relatively light day) up to 3,073 kcal on Saturday's long run day, which is appropriate. Saturday's high sodium (6,847 mg) reflects the demands of a 2.5-hour effort.
Sunday showed high protein (220g) relative to calories (2,108 kcal), suggesting a lean protein-forward recovery day after Saturday's long run. Average protein of 182g is solid for this training load and supports the strength adaptation goal.
Week 2 came in at 58.4 km against a 45 to 50 km target — identical overage to Week 1. Vertical of 1,015m nearly doubled the 600m target, largely driven by the Lake of Bays long run (415m) and the Thursday hills session in Canmore (256m). Two consecutive weeks of ~30% over plan. This bears watching in Week 3 — not because the volume is harmful, but because the plan ramps for a reason and the peak weeks are still months away.
Saturday's 24.3 km at Lake of Bays (2h32, HR 152, 415m vert) is the best long effort of the build so far. HR was well-managed for that distance and terrain, and 415m of vert in one session is meaningful for a FatDog build. The Lake of Bays terrain is excellent training ground.
Friday's strength session was lost to travel. That's now two consecutive weeks with only 1 of 2 strength sessions completed. The Wednesday Canmore session was solid (47 min, HR 113), but the upper/posterior chain session keeps getting dropped. Strength is the primary new variable in this build versus Tahoe. Week 3 uses bodyweight templates — no gym required, no excuses.
Week 3 targets 50 to 55 km, 800m vert, 2.5-hour long run, and 2x strength. On the road this week so all strength is bodyweight (FatDog-BW-Wed and FatDog-BW-Fri). Tuesday introduces proper tempo work — 10 min easy / 20 min tempo / 10 min easy — the first true quality session of the block. Thursday hills push toward the 800m vert target.
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.