Background: I'm preparing for a 120km/8000m vert race in 80 days. Aerobic fitness is solid and my easy pace is gradually improving. I raced a relay half marathon last weekend and my speed is noticeably lacking, which is expected, sicne the lack of speed and interval training in general, but got me thinking.
On ME and weighted running
I've completed 5 sessions of ME strength training and I'm feeling significantly stronger. The book recommends weighted uphill running as a progression, but and the article on ME advices at least 8 weeks with the strength portion. When or if should I go over to weighted uphill?
I have access to very steep terrain nearby (40% grade stone stair trails). Would weighted uphill hiking there be more appropriate than weighted running, given that I'll be hiking a large portion of the race anyway?
Also, has anyone experimented with pogo jumps or similar plyometrics for calfs as part of ME work? I have bilateral clubfeet, which means my ankle and calf stiffness is worse than average. I'm wondering whether targeted pogos or ankle stiffness drills would be a worthwhile addition, or whether they're too specific to make a meaningful difference in this timeframe.
On speed and the remaining training block
The clubfoot history also limits my top-end speed, which makes me think targeted speed work could have an outsized return for me compared to the average ultrarunner. I also haven't done hill sprints consistently, so there's likely low-hanging fruit there.
With 80 days left and still needing to prioritize long runs and vertical gain, I'm torn between two approaches. Would it make more sense to run a dedicated 4-6 week speed block now, or to integrate strides, hill sprints, and Z3 uphill intervals alongside continued ME work rather than replacing anything?