Das Boot
If you run long enough you’re going to bump into an injury at some point. It’s almost a rite of passage. I thought I slipped out of my last hundred clean, but about a month later things started feeling… off. And honestly, I probably should’ve seen it coming. Somewhere around mile eighty I was convinced I had broke my toe. That sharp, punchy kind of pain that hits out of nowhere and makes you question every life choice that led you to that exact moment. Turns out it wasn’t a break. Just something different and not any more fun.
The bruising hung around, so I finally went to an orthopedic doctor to get some answers. The X-ray looked fine. No fracture. Cool. But as soon as he started poking around he gave me that little nod doctors give when they’re trying not to give you bad news too quickly. He ordered an MRI and said he suspected a plantar plate tear. I walked out with a boot and very clear instructions.
No running.
I’ll be honest. That sucked. I had just started sketching out my next big block, easing out of the untethered off-season miles and into early base building. I was also pretty crushed about missing the inaugural race my friends have been pouring their heart into. So yeah, I had a little cry in the shower. Then I took a breath and reminded myself that I still had some runway before things really ramped up. There was time to sort this out instead of spiraling.
And this isn’t my first rodeo. A few years back I broke my wrist mountain biking. I could’ve let that derail everything, but instead I went down this rabbit hole of studying how amputee athletes train. Wildly inspiring. I stole ideas from their programming and it ended up reshaping my whole approach. It even pulled me deeper into running and reignited the ultra goals that started my entire fitness journey. So I asked myself… alright, what doors could this injury open.
So I sat down and started sketching out a two to four week block with the sports my doctor actually approved. And weirdly, I got fired up.
There was something exciting about stepping out of my comfort zone. I dug into research on cross training and how to keep building toward my base phase without touching a running shoe. The gravel bike was a no brainer. It carried a huge chunk of my Midstate 100 build this summer and I’ve grown to love it. After chatting with my friend Amy, I dove into pool running. I had no clue how much science already existed on it and the results are kinda incredible. And then there’s the elliptical. My old frenemy. Not glamorous, not fun, but sometimes progress isn’t supposed to feel like rainbows and puppy dogs.
So I got to work. The whole thing shifted from disappointment to curiosity to genuine excitement.
At the follow-up to review my MRI I learned it wasn’t as bad as the doctor originally thought. Some bruising. A little rest. And I could return to running. So of course I celebrated with a 10K. But I’m not tossing the new plan aside. I’m going to see it through and even weave some of this new cross training and strength into my macrocycle for my upcoming 100K.
So I got to work. The whole thing shifted from disappointment to curiosity to genuine excitement.
At the follow-up to review my MRI I learned it wasn’t as bad as the doctor originally thought. Some bruising. A little rest. And I could return to running. So of course I celebrated with a 10K. But I’m not tossing the new plan aside. I’m going to see it through and even weave some of this new cross training and strength into my macrocycle for my upcoming 100K.
The last few weeks have handed me a few moments where I could’ve let the world get the best of me. But one of the gifts of ultra running is you learn how to stay calm in the storm. Not perfectly. Not gracefully. Just… steady enough to keep moving. So as cliché as it sounds, there’s something to be said for making lemonade even when you just crashed headfirst into the lemon tree.
A lot of people will say just take a break. It’s not that serious. But for so many of us running and athletics are so much more than staying healthy. It’s our therapy. Our daily anchor. Our lifestyle. Our fix. Or honestly, all of the above.
So when the situation changes, don’t just give up. Adapt. Grow. Keep moving.
Below you’ll find an example week of the plan and some of the workouts. Reach out if you’re interested in the full plan
Week 1 Example
Schedule
Mon
Bike 60–75min @ Z2
Mobility
Tue
Elliptical 45min
BikeErg Spinn 45min
Foundational Stability + Foot Control (A)
Wed
BikeErg 90min @ Z2
Pool Run 45min (Tempo)
Thu
Elliptical 45min (Progression)
Foundational Stability + Foot Control (B)
Fri
Elliptical 45min
Mobility
Sat
Bike 2hr @ Z2
Pool Run 45min (Moderate)
Sun
Elliptical 60min
Bike 3hr (Endurance)
Mobility
Running Replacement Workouts
Pool Run | Tempo
Duration: 40min
Purpose: Stimulate tempo physiology without impact.
Workout:
Easy x 10min
3 Rounds
Tempo (moderate effort) x 5min
Easy x 90s
Easy x 10min
Goal: TSS 40–50
Elliptical | Progression
Duration: 45min
Purpose: Controlled aerobic build → Z3 without toe-off.
Workout:
Easy x 10min
Moderate x 15min
Tempo x 10min
Easy x 10min
Goal: TSS 40–50
BikeERG | Tempo
Duration: 45min
Purpose: Build aerobic power, muscular endurance, and sustainable tempo output without overstressing the system.
Workout:
Warm Up x
5 minutes @ Z1–low Z2
5 minutes building gradually to upper Z2
*Cadence 85–95 rpm throughout
Intervals | 2 Rounds
80–88 percent FTP x 20min
Recovery x 5min
*Cadence stays 85–95 rpm
Cool Down x 10min easy spinning
*Cadence 90+ rpm to flush the legs
Bike | Endurance
Duration: 2-3hr
Workout:
Warm Up x 15min @ Z1–Z2
*Steady build into comfortable aerobic effort. Cadence 85–95 rpm
Workout | 90–170min
*Stay strictly in Z2. Avoid drifting into tempo. Aim for a long, uninterrupted aerobic rhythm. Cadence remains 85–95 rpm throughout
Cool Down x 10–15min
Easy spinning @ Z1
*Cadence 90+ rpm to flush the legs
Strength Workouts
SESSION A | Foundational Stability + Foot Control
Duration: 30–35 minutes
Equipment: Light kettlebell optional, miniband
Purpose: Build core stability, hip control, and foot intrinsics without soreness. Ideal for early-week runs.
Warm-Up
Cat–Cow × 10
Dead Bug × 10/side
Banded Lateral Walks × 15 steps/side
Core + Trunk | 3 Rounds
RKC Plank x 30s
Tall-Kneeling KB Halo x 6/side
Dead Bug Press x 8/side
Side Plank w/ Hip Lift x 8/side
Hip Stability | 2 Rounds
Single-Leg Glute Bridge x 12/side
Split Squat (slow tempo) x 8/side
Single-Leg Balance x30s/side
Foot Intrinsics | 2 Rounds
Short Foot x 12
Toe Yoga x 20
Heel–Toe Isometric x 10s × 5
Cool Down
Calf stretch
Toe mobility
SESSION B | Anti-Rotation + Lower Strength
Duration: 30–35 minutes
Equipment: Light kettlebell, miniband
Purpose: Introduce anti-rotation control and light lower-body strength.
Warm-Up
Knee Hugs + Heel Raises × 8
Dynamic Leg Swings × 10
Banded Monster Walks × 20
Anti-Rotation Core | 3 Rounds
Half-Kneeling Pallof Press x 10/side
Bear Crawl Hold x 20s
Standing KB Halo x 6/side
Side Plank x 20s/side
Lower Body Strength | 2 Rounds
Goblet Squat x 10
Single-Leg RDL x 8/side
Step-Up x 8/side
Foot Intrinsics
Short Foot x 10
Toe Splay x 10
Cool Down
Calf raise isometric x 20s
HEY THERE, THANKS FOR READING!
Ryan’s spent years living in the trenches of endurance training, the long slow grinds, the back-to-back weekends, and all the weird little aches that show up when you’re deep into this sport. He’s been through enough ultras to know how messy the journey can get, which is probably why his coaching leans so much on real experience. Not theory. Not hype. Just the stuff that actually works when you’re tired, busy, and trying to keep your life together while chasing big goals.
If you’ve got a question or just feel stuck somewhere in your training, Reach out anytime!
Seriously. I love talking shop, breaking things down, and helping people figure out the path forward. Whatever you’re aiming for, from your first trail race to a hundred miler in the mountains, I’m here to help you get there. 💪🏃♂️🦍
