I developed a little bit of an ITB issue in December, so I had fairly low volume training the entire time (at least from training plans I have seen and what I have read online). I never ran more than 56 miles in a week. For those of you looking for low volume training plans, that worked (sort of, see below) My training looked like this:
Although I finished, I essentially was forced to walking the last 25 miles. I developed a calf strain around mile 70, which I would attribute to 3 things: 1) I had ran 70 miles already; 2) I didn't get enough vertical during training; and 3) my volume was so low that since I didn't get enough vertical my calf said enough was enough. Without the calf strain, I likely would have came in sub-24. Oh well, another year perhaps.
In concluding, the race is extremely well run and the volunteers are better than any race I have previously ran. If you can manage to grab one of the coveted spots, I highly recommend it. If you are running the race and want to talk about the course, etc. please reach out. I used to live in Raleigh and the course was my old training grounds, so I had the added benefit of knowing every bump of the course before I even started.