Training, Tweaks, and Too Many Hills: The Cocodona Countdown
A deep dive into the structure, mindset, and weird little tweaks behind my best training block yet.
The Best Training Block I’ve Ever Had (Probably)
This has been one of the most successful training blocks I’ve ever had. Bold statement, I know. But before we dive into why I’m feeling more confident than usual heading into Cocodona 250, let’s answer the age-old question: what even is a training block?
What’s a Training Block?
A training block is just a fancy name for a focused chunk of time with a specific goal. It could be a VO2 Max block all about speed, or an endurance block that’s part art, part science, and 100% trying not to break yourself before a race like Cocodona. Since I’m running that 250-mile monster again in less than a month, this block has definitely leaned toward the latter.
Also, let’s be honest—training blocks are all starting to blend together these days. VO2 Max, back-to-back long runs, and threshold work all in the same week, we don’t fixate on contrived goals much like we used to.
Origin Story
At the end of last year, I did that thing influencers and coaches always say you should do: reflect. But this wasn’t just a “New Year, New Me” moment. I coach myself (and 19 others currently), and when I put on my Coach Jeff hat, I treat Athlete Jeff like a different human.
So I looked back at the two times I was in the best shape of my life:
March 2020 – I was gearing up for the Barkley Marathons and FKTs on the Appalachian Trail and Pacific Crest Trail. Then COVID hit. All plans got axed, and the emotional gut punch took longer to recover from than the training itself.
March 2018 – I was on the Barkley Weight List but trained like I was in. My backup plan? The Arizona Trail. I went self-supported and snagged the overall record. That FKT pretty much set the tone for everything I’ve done since.
The Secret Sauce?
During both of those blocks, I went beyond just miles. I dialed in recovery, nutrition, and structure. I zoomed out from the weekly view Strava gives us and looked at the whole picture. Back then, I did numerous small training camps—multiple long days stacked back-to-back-to-back and heavier speed and hill work consistently. It worked.
So this year, I shifted to a 10-day training cycle. It’s not synced with the calendar (which is mildly annoying), but it gives me more flexibility to balance life, training, and all the other chaos I’ve signed up for. I’ve built in more quality, more adaptation, and rest days every 10 days.
I still keep one speed session per cycle, even during high-volume blocks. Speedwork is like flossing—it’s annoying, but you know it’s good for you. On the flip side, I also take consistent rest days.
Hill Repeats, Hiking, and Heart Rate Hacks
I’ve added a ton more steep hills. It’s not glamorous, but it’s sneaky effective. Hiking up steep grades (30%+) gets my heart rate into that sweet aerobic zone without the impact of running. That means I can stack more hours, get a big aerobic return, and avoid toll of faster running. (Plus, hiking uphill is trail runner cardio and strength work rolled into one.). I also add in strength work twice a week, but that’s too boring to write about here.
Finding the Volume Sweet Spot
If there’s one thing we’ve learned over the last five years in ultrarunning, it’s that volume matters. Not “just run 200 miles a week” volume, but there is a threshold everyone needs to hit to feel good in a race or big effort. The tricky part? It’s different for everyone.
I’ve coached many athletes, and two people with identical training schedules might perform totally differently if the volume isn’t right for them. But after plenty of trial and error, I think I’ve found my personal sweet spot. So we are sticking with that for now.
So Yeah, I’m Fit
What now? Who knows.
I’ve already made Cocodona race plans and spreadsheets for four other runners. Maybe I should finally make one for myself. Or start charging. Or both?
Either way, it’s shaping up to be a fun race. Thanks for tuning into this ramble about my training.
If you're still curious, check out some more content from this week:
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"During both of those blocks, I went beyond just miles. I dialed in recovery, nutrition, and structure."
Great advice! Challenges the idea that you can compartmentalize your fitness. We can label them all we want, but they blend, and affect each other. They aren't silos.
Great write up Jeff!