The Lone Wolf Theory: How to Make Enormous Progress Quickly

A lone wolf is one that lives its life independently without a pack – in other words, a loner.

While lone wolves can be stronger and more aggressive by necessity, they’re at a disadvantage. From Wikipedia:

Lone wolves have difficulty hunting, as wolves’ favorite prey, large ungulates, are nearly impossible for a single wolf to bring down alone. Instead, lone wolves will generally hunt smaller animals and scavenge carrion.

This analogy crosses over incredibly well to running: are you a lone wolf or do you belong to a pack?

one man wolfpack

After five years of coaching and running a popular blog, I’ve learned more about the psychology of runners than running itself. What motivates people to take action and improve their running – and why some people sit on the sidelines, complain about their problems, but don’t DO anything.

Indeed, coaching is about a lot more than prescribing workouts – it’s about connecting with people and inspiring them to be their best self.

And with a large blog, I can test certain things like different coaching offers, programs, and types of content. It’s fascinating to study why people buy, subscribe, unsubscribe, send me glowing testionials, or hate mail.

One of the significant trends I’ve noticed over the years is what I’ll call “The Lone Wolf Theory” – that most runners, for some reason, shy away from getting help when it’s available to them.

Instead of using available resources to help them achieve their goals, these lone wolves remain loners – and continue to struggle with their problems.

Just the other day, I surveyed a segment of my email readers to understand more about their struggles and challenges. It’s important for me to understand your specific challenges so I can create resources that will help you succeed.

And the answers were eye-opening. I asked what was confusing about running, and here are a few answers:

1. How to maintain healthy, injury free running while running high mileage.

2. How to incorporate strength into all the running required.

3. Getting faster without getting injured.

4. Structuring the different kinds of runs/workouts along with the different kinds of strength routines.

Guys… I’ve answered all of these questions multiple times already!

Let’s go right down the list and help these runners with their questions:

  1. First, read all of the posts in the Injury Prevention section on SR. Especially this one about how to increase mileage safely.
  2. This article and interview about strength workouts answers this question.
  3. This is the entire goal of Injury Prevention for Runners.
  4. See the previous article mentioned in #2 above. You can also see the library of training plans in our Nutrition or Injury Prevention programs, or I can build a custom plan with all of this taken care of for you.

What do you notice here? Obviously, all of the confusing issues about running to you are NOT confusing to an experienced coach with nearly two decades of running experience. So… ask me your question so it’s not confusing anymore.

If you’ve been following Strength Running for awhile, you know I’m ruthlessly focused on results (you can see examples here and here). So if you’re doubtful a program can help or if my advice works, you can see hundreds of individual runner’s feedback or read more in-depth case studies.

Before any program sees the light of day, it’s researched for months and rigorously tested. SR programs costs thousands of dollars to create and require tens of thousands of data points to get right. It’s this high standard that makes Strength Running coaching programs so effective.

Here are a few more things that confuse runners:

I don’t know how to run faster.

How do I increase my endurance and speed?

When do I do what workout…speed, intervals, tempo, etc.?

Just like before, these runners could follow any training plan from the dozen included in SR’s flagship coaching programs – or get a custom program.

But of course, no everyone has the ability to invest in their running. And that’s fine with me – I’m proud to offer 95% of my coaching material free on the blog. I will continue to publish actionable, helpful advice to help you accomplish your running goals.

And you’ll never have to pay a dime or wade through annoying banner ads to get to this free advice on the blog. It’s YOURS.

Let’s also remember: this isn’t Runner’s World. You can actually email the author (me!) of any article or video and get a direct response.

So, why haven’t these runners emailed me? Or submitted their question for Q&A with Coach? Or invested in their running with a coaching program? Or simply done the research on SR (we have nearly 450 published articles)?

These runners are Lone Wolves – and they’ll never accomplish their potential by acting alone.

My sad cross country training confession…

I know it sounds like I’m preaching – and some will whine that I’m being a bit brash here (I’m from Boston though, remember? I’m just direct!). My coaching style isn’t to hold everyone’s hand, chanting “be the person you were meant to be.”

Look – this is straight talk. And when was the last time someone gave you honest, real advice?

Here’s some more straight talk: I’m completely guilty, too!

I use to always be a lone wolf, making decisions about my training by myself when I had resources available to me. And I suffered because I never sought help.

Going into my second year at Connecticut College, I was determined to make the varsity cross country team. Fall fitness is built during the summer, so I spent hours researching training methods and creating a summer plan for myself.

But just a month into my training, I suffered from plantar fasciitis. Say goodbye to varsity! And what made this injury so frustrating is that it was entirely avoidable had I talked to my coach beforehand.

Can you see how my behavior was completely irrational? I had a coach but didn’t ask him if my summer training plan was a good idea. Why would I not take advantage of that resource?

Just like many SR readers never ask me their questions or invest in their running with a proven coaching program, I didn’t seek help even though I desperately needed it.

Today, I invest in myself considerably. I’m constantly buying books, online programs, attending conferences, and asking other experts for help.

Successful people never act alone – they have a support system. They’re never Lone Wolves because to reach your potential requires guidance.

Please don’t make this mistake!

Have you ever noticed that some runners know exactly what to do with their running, but others seem constantly lost?

All of us face an enormous amount of information and endless advice about running. It’s overwhelming and difficult to know what to do. But unfortunately, most of us do nothing. We succumb to paralysis by analysis.

The result? We’re stuck in a constant cycle of injuries, not knowing whether to run, lift, or rest, or being terrified of increasing our mileage.

Even worse, some runners use the “shotgun approach” to tackle an injury or their training. With an uncoordinated plan, there’s no progression. There’s no consistency. There’s no system.

And this is exactly what I don’t want you to do. Get help when you have a question. Ask an expert. Seek guidance. Invest in yourself. Don’t be a lone wolf.

Most importantly: treat this article like advice that cost hundreds of dollars from a high-priced consultant. This advice has the power to completely transform your running – if you want it to and if you apply it.

But if you skim this post and click back over to Facebook without internalizing this concept, you’ll remain in the injury cycle. You probably will remain confused about how to get faster, build your mileage, or pace yourself correctly.

You’ll stay a lone wolf and never see the success of those in a pack.

I’ve been here since 2010, publishing free running advice and proving to you time and time again that I know how to help you achieve your running goals.

So now I’ll ask you: what can I specifically help you with today? Leave your question or problem in the comments and I’ll reply to every person today.

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Comments

  1. It sounds like you’re telling us that “if you want to go fast, go together, if you want to go far, go together.” 🙂

  2. Is it possible/realistic to qualify for Boston by Oct 2015? I am 53, good shape but only run 2 marathons (Portland 2013 and 2014). First was 4:58 second was 4:25. Current base is about 25-30 miles week, which includes a long run of 12 now. I decided to get more serious this year, but don’t want to set goals so high I can’t hit them. I have looked into your Boston program (and the personal coaching), but unfortunately just lost my job so while I have time I don’t have the financial resources currently to purchase. I dig through much of your free stuff, but guess I need a plan that is focused with the goal of qualifying for Boston. I was a competitive swimmer through college and would like to do an Ironman someday, but really wanted to qualify for Boston first as a stepping stone. Thanks for all your articles and advice ….it is very useful and enjoyable.

    • You have to run a 3:30 marathon and the faster you go, the harder it is to keep improving (e.g., I worked 3 years to take 5 minutes off my marathon time!). I think improving by nearly an hour in just a few months is unrealistic. Instead, focus on the process of training – how to improve your mileage safely, run smarter workouts, be more consistent, and run PR’s in shorter distances. In a year or two, you’ll be much more ready to tackle a 3:30 goal time.

    • Scott Smith says:

      I’d agree with what Jason says about qualifying for Boston this year. However, I would add a caveat about large improvements: it would depend on some further information.

      In your last marathon which you ran in 4:25, was that with a half split of 1:30, hitting the wall between mile 15 and 16 and then taking 3 hours for the second half or was that a 2:00 half split and then 2:30 for the second half? If it’s the former, then correcting whatever is causing you to hit the wall, such as running more and longer long runs, might be able to knock of significant chunk off more quickly.

      For instance, in 2013 I ran Philadelphia with halves of 1:48 and 2:26 having lost it between mile 17 and 20. This past year, I ran NYC with halves of 1:43 and 1:55, having kept pace through 20 miles (probably helped by greater diligence to carboloading) and reduced the amount of walking needed once I was unable to run continuously. In other words, with only a slight increase in speed (5 minutes for the first half), but substantial improvement in endurance, I managed a 35 minute overall improvement.

      As to preparing to qualify for Boston, would a better indicator of capacity to do so than progression in marathon times be times in the 10K and half marathon relative to what a pace calculator (like McMillan or Jack Daniels) indicates are consistent with a BQ marathon?

      • Fantastic reply here Scott. I completely agree. There’s obviously a lot going on in any marathon finish time and the real magic is in how the race played out. We also can’t ignore Bill’s training. There’s likely numerous ways he could train smarter and therefore take a big chunk of time off his marathon.

        Yes, it’s a good strategy to improve in shorter events before even attempting another marathon. “PR’s lead to PR’s” as I like to say, so Bill could focus on 5k – HM for a year or so and then tackle another marathon.

        Appreciate your comment!

        • I don’t want to get anyone’s hopes up unrealistically, but I went from 430 to 345 in six months. If you know how intensely you trained for your earlier marathon, how seriously you took nutrition, core workouts, and strength training, that might indicate to you how much improvement you can make, like they mentioned above.

          But if it doesn’t work out for this year, that’s just one more thing you get to chase next year 🙂

          Good luck!!!!

  3. Hi. I am a 10km specialist. My training program is simple. I do a 2km warm up and then do 5 to 6 1km repetitions 5 days a week and one park run of 5km on days that I do not race. I train this way because I know how to run slowly. I need to practice to run faster. I run sub 45 minute times. I know I can probably come closer to 40 minutes. I am 65 years old. I need advice.

  4. I am 44 year old woman who has lost almost 80 pounds with still a lot to go. (I weigh in the low 290s now at 5′ 8″.) I started C25K on my own and also have been working with a Fleet Feet No Boundaries 5K training group. I do OK, but I am very slow. Right now my goal is to run a 5k completely (no walk breaks) and get down to a 15 minute mile. I’m averaging about 16:30-ish now on good walk/runs.

    I guess my question is, will I get MORE faster as I lose more weight? I feel like it’s kind of a dumb question, but it’s something I’ve been wondering. I’ve tried running on and off for about seven years now and hope to be a “gazelle” one day. Or at least less lumbering. 😉 I run my graduation race from the program the first weekend of May but do plan to continue on until I one day can run a marathon.

    Any wise thoughts for someone like me? Thanks so much – really love your site!

  5. after I run my posas and adductor muscle is sore for 2 days. I want to be able to run next day. I trying to Strength the adductor muscle, but not sure on exercises to do.

    • The modified bicycle exercises in the Standard Core Routine can help with this. I think you should be doing this routine at least twice per week. Also look into your running form and make sure you’re not running too fast, too often.

      • any core exercises be ok. I ride a stationary bike once a week. I am not sure what a modifiedbicycle exercise is.
        thanks for your help.

        • I saw your The modified bicycle exercises in the Standard Core Routine on Youtube and I understand now. I will start doing the exercises this week.
          thanks again and hope to see you in Boston.

  6. Jason,
    I have tried to break 3:40 marathon for the past 4 marathons I have done along the past 3 years.
    Regardless of what training program I follow, the race I do (hilly or flat), the slow or fast I start at the race I get the same results. Do I have to accept I will never get faster?

    I am reading about brain training. what do you know about that? I am busy, I have a full time job, a preschooler and a husband that also train for marathons, so I am a solo runner due to the time constrains.
    I would love to hear from you.

    • I don’t think you’re done getting faster – you’ve only done 4 marathons, after all. You probably need to take the “next logical step” in your training, whatever that might be depending on your previous training. I’m happy to help with your next marathon, just let me know. This is what I’m good at!

      I’m familiar with the book Brain Training and definitely recommend it.

      • Thank you Jason for giving me hope,
        total of marathons are actually 7 but last 4 have had the same results.
        training approaches: My own, Macmillan and last year I followed the Hanson’s.
        This year I have 2 hilly marathons planed and 1 in high altitude, so I will go for the challenge, but next year is Boston and that is where I would want to try once again to break the 3:40 time.
        Let me know how I can contact you and how much is your coaching. Thanks again.

  7. I do a lot of reading on nutrition, running, and cross training but I have one problem that always seems to sideline me! Something I’m doing is causing my calves to get tight and sometimes cramp up shortly into runs and because of it my running has not improved in quite awhile. I am on a low-impact activity break at the moment because I have several very large knots in the muscles along the inside of my shin and believe I ended up with a case of tibial fasciitis.

    What steps can I take to loosen up my calves and prevent myself from re-entering this cycle of shin splint-type inner shin pain? It has been going on off and on for two years now.

  8. Joanne Anderson says:

    Jason,

    First, let me say that I love your website, blog, and your Injury Prevention Guide. I am a 62 year old female runner and have been running consistently for 17 years. The first 15 years I ran completely injury free, and while not competitive, I would often place in my age group, particularly as I hit mid-50’s and above. The last two years, however, have been tough. I fractured my second metatarsal (probably because I retired and upped my mileage unwisely on ran way too much on hot concrete in AZ), and then a year later I developed serious pain in my knees. Long story short, while doing the Hana Relay in Hawaii my right knee totally gave up on me and the pain was rough. I currently have 3 diagnoses from doctors, from meniscus tears to wornout patella, with the most likely being a combination of both. I developed my own training and rehab program (that lone wolf you talk about), but am happy to say that I am back running half marathons (my favorite distance) with only manageable pain. Many of your routines I can’t do without pain so I’m reluctant to go there. I am one of those runners that live to run – running is extremely important to me and I’m disciplined and consistent and willing to do anything that makes me stronger and less prone to injury. Do you have any specific advice for my situation outside of what you already share and post? My personal goal is to run half marathons in every state and run for life. I’m happy to make adaptations to accommodate aging joints, but I get so frustrated with medical experts who say that I should quit running, because actually my knees feel better with running and strength training – but they could be better. Thanks for your insight!

    • Hi Joanne, this is a tough question! I think you should find strength work that doesn’t irritate your knees because it’s critical, especially for women, and especially for aging women. I’d also recommend finding a PT/doctor who is ALSO a runner. They’ll understand your need to run, injuries, and will tailor the rehab approach to get you back on the roads ASAP.

  9. Hi Jason,

    I completed a marathon two weeks ago. Next, I’d like to PR at a half marathon. How many months out should I be planning the half? I’m guessing about 4 months away, but not sure.

    Thanks,

    Jennifer

    • 4 months at a minimum. It takes about a month to recover from a marathon and get back into normal training, which would leave you 3 months of solid HM training. Good luck!

  10. Well, I am definitely the lone wolf you speak of! I train by myself because I am slow (12 minute mile race day) and it seems impossible to find someone that is not frustrated with my lack of speed. I train for 1/2’s and run 25-30 miles a week with my shortest run ~5miles and longest between 10 and 13.5. My monthly goal is 90 miles (and after a 9 mile run today I will hit that even taking 8 days off after the RnR DC). I know cadence is a problem for me, but trying to run to a metronome is very discouraging. Last years RnR DC was my first 1/2 with a time of 2:48:10, this year I was 2:46:40 (even running in rain for the first time). I have trouble running different tempos unless I am on the treadmill and can set the speed to different times. I really have no idea where to go from here. I do the warm up from you injury prevention program, but my times got slower through the year after I started it, so I no longer do the post run training…it doesn’t help that running takes up a huge amount of time. I know you are probably shaking your head thinking that I am setting myself for failure. What is the one thing I should change? My next 1/2 is the Marine Corps 1/2 on May 17.

  11. In January, my running came to a virtual halt as I began to feel major pain rip through my right Achilles on a ten mile. I took about six weeks off from major running, resorting to cross training and swimming a few times a week. At the time of my injury I was running ten miles at approx. 7:15 pace. It has been a frustrating few months, and I am itching to get back into running. I’ve adopted a very conservative running plan (starting with two mile, very slow runs) and am easing myself back with thrice weekly runs mixed with cross training, stretching, and mild strength training. Trouble is, I’m still feeling aches and pains (now in my left ankle/heel) and can’t seem to break out of the injury cycle. Some of it feels psychological and I am scared I will never reach the level I was at when I was first injured in January. What can I do to get myself back to prior form and starting racing again? Any advice/insight would be helpful.

    Thanks!

    • Hey Colin –

      Lots going on here. I strongly recommend the Injury Prevention for Runners program. The stretching you’re doing likely has no effect on your injuries and you need more than “mild” strength training. The program will show you how to structure your running to avoid injuries, what specific strength workouts are best for runners, and how to build mileage/intensity the smart way.

  12. Great post Jason! We have a lot of the same emails, and can definitely understand what you are saying. Had never thought about it like this, but it is very interesting, and definitely would make sense. Thanks for sharing. You do not have to reply, just checking in to say we enjoyed the article!

  13. My biggest question involves race-day pacing goals. If you’re just completing a training cycle where you haven’t run a race in a while but are hoping that you have improved your speed, what is a reasonable approach to setting a goal pace at your next race? And, once you have that goal pace in mind, do you have a recommendation as to how to pace your first mile or two (at goal, a little faster, a little slower)? Thanks!

    • Your workouts should indicate a general fitness level that you can use to estimate your race pace. Or you can simply go for a conservative PR if you think you’re ready. For pacing during the race, it depends on the distance. Short races can be more aggressive but long races should be more conservative (i.e., you can go out faster in a 5k but slower than goal pace in a marathon).

  14. I am now 45 and find it increasingly difficult to recover from harder runs. I have been following the advice out there for additional cross training and strength work which has helped some. I have also cleaned up my diet and although it isn’t perfect, it is a lot better. I’ve never been a supplement person but wondering if it is time. I’m training for a trail half now and plan to move back to marathon training in June. Any recommendations?

  15. Jason,

    I’m a fairly new runner — maybe “advanced beginner”. Thanks for all the great into on your site. I’ve just started going longer distances. Yesterday, I raced a 12-mile trail run (Mountains-to-Sea near Raleigh, NC). Prior to that, 9 miles was my longest run, two weeks ago, on a much, much easier trail. Yesterday’s race went well for me. I felt good and enjoyed it and didn’t feel too beat up. In the afternoon, my legs were pretty stiff and I worried how they would feel today but it’s not bad. I also swim and cycle in prep for a sprint triathlon, with my goal of doing a 70.3 13 months from now. Anyway, that’s just some background on me. I’m also 38 and female.

    Even though I had a good race for me, it’s disappointing to see my name so close to the bottom of the list on the race results . . yesterday and on others. I’m not a competitive person, and I do not care what other people think (I love how age does that . . .) but even though my rational mind tells me that completing the 12 miles on a technical trail in good shape is a great accomplishment (even at 3 hours), I feel like being so slow (relatively) takes away from that. Any tips to get over this hang up? I know if I were talking to a friend in this situation I would tell them they should feel very proud, but I just can’t seem to feel that way about myself!

    Thanks for listening!

    • First, you should definitely feel very accomplished after a 12-mile trail race. Especially since you had never gone that distance before!

      I can give you some idea as to WHY you were probably near the bottom of the results list. Most of the more advanced runners have gone well beyond 12 miles in training. So completing 12 miles wasn’t a problem. The goal then becomes to complete 12 miles FAST. Once you start doing regular, consistent long runs of 10+ miles, you’ll see your finish times in these long races improve by quite a lot. And if you’re not already, practicing the type of terrain you’ll experience on race day is critical for success in trail races.

      Great question and good luck with your training for the Half IM!

      • Thank you for your reply. It’s very encouraging. I did use the easy trail we have here (American Tobacco Trail) to get my longer distances in, but yes, I need to go longer and on more challenging terrain if I want to do more true trail races, which I enjoy more than road races generally. In the last 6 months my resting HR has gone from 80-90 bpm to 60 so I am making progress.

        I’ll continue to use your site as a resource. I have, but there’s still I ton more I have not read. I like that you get deep into running but also value other exercise. I’ve been doing a once-a-week strength training workout and go all out for that. I’m still building muscle as I also build my endurance.

        Thanks again!

  16. Eric Roach says:

    Hey Jason,
    I have a quick question. Just hurt my upper hamstring training for Boston. Do I completely stop running until pain subsides? Or go easy dealing with minimal pain? Or cross train? Bike trainer and or water jog?

    • Hey Eric – this is a tough one. It really depends on exactly what type of injury you’re experiencing. If it’s a slight strain, you could probably get away with a few days of rest, lots of TLC, and then about a week of easier running to get back into the rhythm of training. The general rule is if the discomfort is achiness or soreness, you can probably run through it. If it’s sharp/stabbing, you’re doing more damage and should stop. The same rule applies to cross training which you can do while rehabbing the hamstring (both biking/water running and strength workouts).

      Good luck at Boston next month and I hope to meet you at the SR meetup on Sat, 4/18!

  17. Gabriel Hesson says:

    Hi Jason,

    I’m training for 10k trail race in Las Vegas at the end of May, and I was wondering if you have any tips on preparing for / acclimatizing to the heat?

    I live in SoCal near the beach; so most days the hottest I can hope for is low 80s.

  18. Mandi Desmarteau says:

    I am an 18 year old distance runner for my high school. I recently started the track season and developed a deep pain that runs from my hip to the outside of my knee. It got to the point where it was so painful that I was walking funny. I’ve taken an entire week off running, only doing biking and swimming. I’ve been foam rolling, especially my IT band, using a tennis ball, stretching, and doing your ITB rehab routine. Yet, after a week off from running, I’m still having pain if I try to run, and sometimes even just walking around school. Can you help? I want to get back running happy and healthy!

  19. I’m 60 and have run for 2/1/2 years. I run with the Big Peach Shoe group with 19k runs Tues. and Thurs. and they do a track workout on Weds. I run Sat. and a long run Sun. My first marathon was 1/2014 at 4:57 and my second was 3/15 at 4:01:08. I followed a written training plan by a coach and paid $49.95. No doubt you offer good advice, but the price it is bit steep for me. Yes, I’m cheap. I think with just some more work I can take off the 6 minutes or so I need to BQ. I ran 5 days a week and got up to 44 miles a week,

  20. Clive Quinn says:

    I recently purchased your healthy running playbook. I like the way the book is simple and straight to the point plus as I have read many running books (magness, maffetone etc), I feel you are certainly giving some good advice.
    Even though your book is excellent, it can never answer all runners questions.
    I would love to see info on the kinetic chain.
    For example at the moment, I have a slight pain under my kneecap, plus some inner shin splints and every now and again inner ankle pain. Couple of years ago was diagnosed with bulging disks on right side(l4-l5, l5-s1) but I haven’t let it stop me(5k-16:46,10k-36:28,1/2-81:11).
    My question is am I forever going to pick up niggles due to disk issues?
    Is there a correlation with my injuries?
    Lot of great info out there but sometimes too much for a guy who loves running, wants to be competitive on a local level, but has a limited availability due to work and family commitment etc. I would love to have time for a myriad of strength exercises etc but at the moment it’s planks, bridge and squats with hold and rise.

    Thanks for listening

  21. Hi Jason! Love your work, we at Spring are huge fans. We agree 100%. Investing in education as a runner is so crucial. We also found that the “Lone Wolf” conundrum applies to running groups as well. We host a running group every Friday in NYC. It sometimes takes convincing for solo runners to give it a try, but once they’ve run in a community they experience such support. That and the support of music too.

    Thank you for writing this post. It really resonated with us over at Spring.

  22. Let me start off by saying thank you! I firmly believe that your website and wisdom helped me qualify for Boston. I’m training for Boston now (side note: I’m looking forward to the meet up on the 18th!), and my question is related to shoes. I’ve used the Brooks PureFlows for about two years now, and recently bought a pair of Mizuno Wave Riders. Overall, the Mizunos are comfortable, but after several runs in them (including a 13 miler and a 20 miler), I still seem to be getting blisters on my toes. I’ve never had this problem with the PureFlows. Do you think this issue is merely part of breaking in a new pair of shoes, or do you think it’s something worse? Thanks!

  23. Dennis Summer says:

    Hey Fitz!
    The lone wolf thing got my attention- it is me. Read all the info I can get but seldom seek personalized help. I have a very specific goal I am prepping for this Summer. Bet u can give some direction- i am training to win the 100 mile Tevis Cup august 1. This is almost the exact same trail as the Western States run but on horseback. Thereare no restrictions to running portions of the trail and this can really help a horse finish fast and strong. As u know, it is a big time downhill race so that is a big part of my prep- being able to get off and run downhill portions at a fast clip- 6 minute pace on the best stretches. There will be uphill portions as well but I can tail up those ( grab the tail and get pulled up the hill, much easier for horse to pull me than carry me.)
    Running out of space- 56 year old, 2012 world Ride and Tie Champ. Good trail runner, need fast downhill training advice for this 100 mile race. Thanks, Runner

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