Discover Your Ultramarathon

Discover Your Ultramarathon

Discover Your Ultramarathon A Beginner’s Guide to Running Ru nning an Ultramarathon Doug Hay RockCreekRunner.com

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Discover Your Ultramarathon A Beginner’s Guide to Running Ru nning an Ultramarathon Doug Hay RockCreekRunner.com

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Discover Your Your Ultramarathon: A Beginner’s Beginner’s Guide to Running an Ultramarathon

Copyright © 2014 Douglass Hay All rights reserved. reserved. This eBook or any portion thereof may not be reproduced or used in any manner whatsoever without the express written permission of the author except for use of brief quotations. Disclaimer: The information information in this eBook is meant to supplement, not replace, proper running and ultramarathon training. Like any sport involving speed, equipment, balance and environmental factors, running poses some inherent risk. The author advises readers to take full responsibility for their safety and know their limits. Do not take risks beyond your level of experience, aptitude, training and comfort level. The information is offered with no guarantees on the part of the author. Visit and subscribe to RockCreekRunner.com RockCreekRunner.com for for running information and advice.

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Introduction W

ELCOME!

Welcome to the incredibly small percentage of people who even consider running an ultramarathon. It’s so small that when you tell someone what you’re training for, there’s a good chance they will not even know what an ultramarathon is. So I welcome you to the elite club of which you’re now a card carrying member. And congratulations. Let me be the first to congratulate you on what I’m certain will be an amazing ride to your first ultramarathon finish. It’s going to be fun. It’s going to be dirty. It’s probably going to hurt. But most importantly, it’s going to be a life-changing experience that is certain to change how you view running, commitment, and challenges, both in and out of your running shoes. When I registered for my first 50k ultramarathon, I had never raced on trails, knew only 3 people who had ever finished a race longer than a marathon, and didn’t have a clue where to turn for advice. I found a free training plan online and hoped for the best when it came to everything else. To say that my first 50k was a learning experience would be an understatement. I finished the race that day, but suffered a lot and doubted that I’d ever do it again.

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Fast forward to months later, I started meeting more people in the trail running community and talking to other, more experienced, ultrarunners and the spark came back. It became clear that improper training and a lack of knowledge were to blame for making that first 50k so miserable, and I quickly became convinced that it could be a totally different experience if I didn’t make those mistakes again. So I dreamed big and took the plunge for a second time. This time I signed up for a 50 mile race and made sure I was more than adequately prepared when I toed the line at 5:00 a.m. at a state park in Northern Virginia. I’m not going to lie and tell you it didn’t hurt. Did it ever. But it was a life changing experience that I still think of as one of the highlights of my life. It was that day that I discovered what an ultramarathon meant to me. I discovered my ultramarathon. And those discoveries have since helped me

set goals I would’ve never thought imaginable before that race, fight through challenges, and set out on adventures most people would think to be impossible. I’m not proud of how unprepared I was for my first race, but I am proud of what I learned from it. And I’m hopeful that the failures from that experience, along with the lessons learned from many other ultramarathons of varying distances and terrains since, will keep you from making the same mistakes I did.

What to Expect From This Guide First of all, thank you for letting me be a part of your ultramarathon journey. The internet is full of advice, both good and bad, but you’ve chosen this book. I promise not to let you down.

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These chapters assume that you have already completed a marathon or, at the very least, have experience with endurance running. If at any point you find that I’ve brushed over a basic running technique you have questions about, such as running form or a particular training ritual, I recommend referring to the list of resources at the end of the guide. There you will find links to all sorts of helpful information both for newbie runners and those of us with a few more miles under our shoes. Before writing this book I thought through every possible topic I wished I had more information on before that first ultramarathon. I then took that list and added everything I didn’t even know to think about back then. The result is this comprehensive guide packed full of information and stories that will undoubtedly help you reach that finish line. We’ll start with the basics of ultramarathoning, and what you can expect from this type of endurance training. From there we dive straight into the nitty gritty of training, including two detailed training plans, a 20 week 50k plan and a 24 week 50 miler plan. Finally I break down everything you’ll need to know come race day. Because I wanted to expose you to a plethora of knowledgeable runners, I’ve included contributions from several amazing runners eager to share their tips and tricks. And don’t forget about the audio interviews, where professional and amateur athletes, even a race director, share everything they think you should know before your big day. Enough of this chatter, let’s get right down to it! Lace up those shoes, and let’s hit the trail.

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Table of Contents Section 1 - Becoming an Ultrarunner .................................... 11 Running with Confidence .............................................................................12 Admitting to Yourself That You Are Ultra ................................................... 12 Admitting to Others That You Can Do It .....................................................14

Section 2 – Ultrarunning Fundamentals ................................19 Selecting the right race ...............................................................................20 1) What Inspires You?............................................................................... 20 2) Location, Location, Location ..................................................................21 3) Size Does Matter ..................................................................................22 4) Elevation and Technicality ....................................................................23 Tools to Help You Find a Race ...................................................................25 Trail Running Basics .................................................................................... 28 1) Slow down ..........................................................................................28 2) Hills on trails are often more frequent and steeper............................... 29 3) Lift Your Feet ......................................................................................29 4) Don't be afraid to hike ........................................................................30 5) Tell Someone Where You Are ............................................................... 30 Increasing Mileage ......................................................................................36 A Few Weeks On, One Week Off ................................................................ 36 Long Runs ................................................................................................ 37 Walking ...................................................................................................... 39 Why we walk ........................................................................................... 39 Knowing when to walk ............................................................................40


Tips for Walking ....................................................................................... 40 Running Safety............................................................................................42 Safety Tips for Running in the Dark ...........................................................42 Safety Tips for Trail Runners: .................................................................... 42 Gear............................................................................................................44 Shoes.......................................................................................................45 Hydration ................................................................................................45 Lubricant .................................................................................................46 GPS ..........................................................................................................47 Light ........................................................................................................47 Putting it All to Use .....................................................................................49

Section 3 – Training ............................................................. 50 Rest, Injury Prevention, and Cross-Training .................................................. 51 Rest .........................................................................................................51 Injury Prevention ..................................................................................... 52 Cross-Training .......................................................................................... 55 Surviving the Long Run (Often the Longest You’ve Ever Run) ........................60 1) Know the Route ...................................................................................60 2) Fuel for Success.................................................................................... 61 3) Take it Easy.......................................................................................... 62 4) Have Fun.............................................................................................. 62 The Power of a Running Mantra ...................................................................64 5 Keys to Successful Running Mantras: .....................................................65 Training You Brain ....................................................................................66 50k Training Plan (20 Weeks) ...................................................................... 69 50 Mile Training Plan (24 Weeks) ................................................................ 72

Section 4 – What to Expect ................................................... 74 8


Crews/Support ............................................................................................75 Pacers ...................................................................................................... 75 Drop Bags ................................................................................................81 Aid Stations..............................................................................................81 How to Pace Yourself...................................................................................83 A Steady Effort ......................................................................................... 83 Three Stages of the Ultramarathon ..............................................................88 Stage 1: The First Miles and Strong Miles .................................................. 88 Stage 2: The Low Point .............................................................................89 Stage 3: The Grunt Miles...........................................................................90 Notes about the Stages.............................................................................90

Section 5 – Race Week ......................................................... 93 What to Eat Before and During the Race .......................................................94 The Day Before ........................................................................................ 95 The Morning Of ........................................................................................95 What to Eat During the Race .....................................................................96 What to Eat for Recovery ...........................................................................101 Beer....................................................................................................... 102 Staying Hydrated ......................................................................................103 The Sweat Test....................................................................................... 103 Drink to Thirst ........................................................................................ 104 Electrolytes and Hyponatremia ...............................................................104 Nausea...................................................................................................... 106 What Causes Nausea During an Ultramarathon ........................................ 106 Ways to Combat Nausea ......................................................................... 107 Sleeping the Week of Your Race ................................................................108 Race Day Packing List: ...............................................................................110

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Section 6 – You Are Ultra .................................................... 120 You did it! .................................................................................................121 Community ............................................................................................ 121 Discovering Your Ultramarathon ................................................................122 Now What? The Opportunities are Endless .................................................123 Thank You ................................................................................................. 124

Section 7 – Additional Resources ........................................ 125 Race Calendars: .........................................................................................126 Training Techniques: .................................................................................127 Foam Rolling ..........................................................................................127 180 Steps-Per-Minute Cadence ...............................................................127 Recommended Books, Magazines, Blogs, and Podcasts ...............................128 Books: ................................................................................................... 128 Magazines: ............................................................................................128 Blogs: ....................................................................................................129 Podcasts: ............................................................................................... 129

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Section 1

-Becoming an Ultrarunner

Becoming an Ultrarunner


Running with Confidence “If you can run a marathon, you can run an ultra.”

T

HAT’S THE ADVICE I READ by my friend, Matt Frazier, when I first started

thinking about running an ultramarathon. After all, an ultramarathon by

definition is simply anything longer than a marathon. Of course there are limitations to that statement. I would never attempt a 100 miler without proper training, but if you are in marathon shape you can finish a 50k. It’s as simple as that. If you are reading this book, you probably know what it’s like to be in marathon shape, or at least close to marathon shape. And if you can get there, you can take the next step down the trail to ultra.

Admitting to Yourself That You Are Ultra Remember that old saying, “Dress for the job you want, not the job you have”? These days, with business celebrities who are known for wearing nothing but a hoodie and a pair of jeans, I’m not sure that saying holds true, but the idea behind it does remains true: Act like the person you want to be, and you will find yourself becoming that person. When you’re an aspiring writer, the first thing to do is start writing. You start a blog or publish an eBook. Even if no one has read your work, putting it out there is the first step, and people will begin to notice.

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When someone asks you, the aspiring writer, what you do, you tell them you’re a writer. Maybe you also have a job that pays the bills, but by identifying as a writer, people start to see you as a writer. And you see yourself as a writer. The same holds true for ultrarunning.

This might sound a little too hippy dippy for some of you, but now is the time to let your guard down and humor me. The first piece of homework I’m assigning is to admit to yourself that you can run an ultramarathon. If you’ve already run an ultra but are going for something longer or faster, admit to yourself that you can do that. Simply telling yourself that you can do it can give you the confidence you need to get started. Doubting oneself is quite possibly the fastest path to failure. Admit that you are strong enough, you are passionate enough, and you are willing to do whatever it takes to achieve your goal of an ultramarathon. After all, if you were willing enough to purchase this eBook, you are dedicated enough to run this thing. So for that first piece of homework, repeat after me: I, (say name here), am an ultrarunner. I am someone who trains hard, fights through the pain, has fun, and runs the best race I possibly can. Did you do it? Good. Now do it again. And again. Now look at yourself in the mirror and do it again. Alright, I think we’re good. It’s now time to tell other people.

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Admitting to Others That You Can Do It Easily the toughest part about telling people of a big goal is the fear of failure. !

“What if I don’t finish?”

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“What if the training is too hard?”

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“What if I don’t have what it takes?”

First of all, we both know that isn’t true. You just told me (and yourself) that you can do it. But even with that confidence, the fear of falling flat on your face and failing in front of all your closest family and friends is scary. And that’s a good thing. Embrace the fear of failure and use that not to keep you f rom starting, but as a motivational tool to get you up and out the door for those long runs. The fastest and easiest way to put yourself out there is by telling everyone you know that you have a goal of running an ultramarathon. Which leads me to your second piece of homework: Share your goal on Facebook, Twitter, and Google+. Tweet it at me, and I’ll retweet it to fellow runners. Have a big announcement at your next family dinner. Shout it out to your blog readers if you have a blog. If you don’t, start one for no other reason than to share your training. You’ll find that people don’t want you to fail, they want you to reach that finish line. And they will encourage you every step of the way. Before we move on to the technical stuff, let’s review the two steps to gaining enough confidence to start this training: !" Tell yourself, over and over, that you will meet your ultramarathon goal. #" Tell others, as many as you can, and use that fear of embarrassment and

encouragement they offer to help push you over the finish line.

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Just like the aspiring writer, it’s time to start acting like an ultrarunner. The rest will follow.

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Section 2

–UltrarunningFundamentals

Ultrarunning Fundamentals


Selecting the right race I

F YOU’RE FEELING GOOD about the decision to run an ultramarathon, then

I’m feeling great. Our next step will be selecting the race that’s right for you.

Selecting the right race can be one of the biggest contributing factors to either that awesome I-just-did-the-impossible experience or terrible I-hate-this-courseand-everything-that-comes-with-it experience. Even the latter can be good, as it may be just the test of will you are looking for, it’s up to you to decide which experience is more up your alley. You probably went through a similar decision when registering for your first marathon, but because they are typically on roads and in cities, road marathons offer less variation than trail ultramarathons. For the sake of this section, we’ll assume that your first ultra is a 50k, but the same logic and advice can be used when selecting your first 50 miler or offdistance (a distance other than a 50k or 50 miles) ultra race. Other typical distances include 100k, 100 mile, and multi-day stage races. We also have timed ultramarathons, where runners see how much ground they can cover over a set amount of time. But for your first ultramarathon, the 50k distance is the perfect place to start. Let’s take a look at a few important things to consider when selecting your race:

1) What Inspires You? A little further down in this section I’m going to discuss all the physical factors that runners should consider when selecting a race, but those are all secondary to this first, and most important of factors. What inspires you?

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Humor me for a minute and, after reading this paragraph, close your eyes and envision yourself running your dream ultramarathon. What do you see? Do you see big mountains? Open pastures? The desert? The beach? Where do you see yourself when you think about the race? Chances are, that race you’re picturing in your mind is exactly the type of race that will be the most inspiring. Have you been reading about a race that you really want to run? Does that local 50k your friends all signed up for get you excited? Are you inspired to go fast? Or are you looking for the toughest race out there? These are all questions you should be asking yourself. It’s important to start with inspiration, because that’s what will get you out the door for every training run. Your dream race may be out of reach. Maybe the distance is too long, the course is located too far away, or the terrain is just too tough for your first ultra. If that’s the case, find a race that is feasible for you to run now, but will help you prepare for that end goal of running your dream race. Just knowing that it is a stepping stone to your end goal can be all the inspiration you need. It’s also possible you don’t have any particular race in mind at all. That’s just fine. Think back on what you were envisioning earlier, and use the rest of the tips below to help you narrow down what race will work perfectly for you.

2) Location, Location, Location In general I’ve noticed that runners sit in one of two camps: the race traveler and the local racer. You either like the adventure of traveling to a new place for a race, or you feel more comfortable and calm racing near your home. Let’s explore some of the benefits of both:

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!

Local Race Pros:

• Easy to get to race morning and return home from when tired. • Often cheaper with less money spent on travel and hotel. • You can familiarize yourself with the trail and surroundings, even train on some of the course. • You may know other racers from your running community. • It’s easier for local family and friends to come out and support you during the race. !

Travel Race Pros:

• New location can be exciting and energizing. • The dream of racing through new areas can be a motivator during training. • Visiting family or friends and sharing the race with them. • You’ll have the opportunity to experience new people and new places while doing what you love. • Opening up to new locations means having more race options. Think about how the location will affect your overall race experience.

3) Size Does Matter In general, ultramarathons have many fewer participants than road races. Because of the limitations on trails and remote areas, race directors are forced to limit the number of entries to a race. But that doesn’t mean that size shouldn’t be a part of the consideration. Deciding if you want a larger corporate event or a small grassroots race is personal preference.

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The North Face Endurance Challenge, for example, only allows about 350 runners per race (depending on the location), but they have several different races over a two day period, making it feel like a much larger event. With loud music, crowds cheering you on, and plenty of support, it can feel more like you are running an established road race than a trail ultra out in the middle of nowhere. A small local grassroots event, on the other hand, might have very limited aid, less swag, and a distinct lack of cowbells. But the camaraderie and low-key nature of the event often brings runners back year after year. Deciding what appeals to you is the first step.

In my experience, what appeals to me has changed over time. I needed the support and excitement behind a North Face Endurance Challenge for my first ultramarathon. I needed the crowds, the music, and the thrill of a few big names toeing the line. Over time, I have found more motivation from the small races put on by local organizations, where I have the opportunity to speak with the race director and greet other runners as they finish. I also like the quieter trails and relaxed nature of the aid stations. Just like location, every racer is different. There is no right or wrong when it comes to size, it’s just personal preference.

4) Elevation and Technicality The level of elevation and the difficulty of the terrain, however, are a little less subjective.

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Similar to marathons, ultramarathons will vary in elevation gain. Some are known as flat, fast courses, while others are designed to test your limits to the max, with thousands of feet of climb throughout the miles. These may be extreme examples, but let’s look at the Rocky Raccoon 100 Mile Ultramarathon course which, over 100 miles only has roughly 5,500 feet of ascent and the same amount in decent. Compare that to the Hardrock Endurance Run 100, which has nearly that much gain in just the first 10 miles! It totals nearly 33,000 feet of gain over the 100 miles of mountains.

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All this is to say that, when choosing a race, it’s important to consider where you are able to train, and the type of elevation gain you are accustomed to. If you are training in the mountains, mountain races might be right up your alley, but if you live and run in Florida, finding a course with less dramatic elevation changes is the way to go. The same goes with how technical the terrain is along the course. The majority of ultramarathon courses are designed with significant amounts of trail. These trails can vary from smooth fire road to extremely rocky mountain climbs. The Destin 50 Beach Ultra, for example, is run entirely on sand.

Pay attention to the course description before registering for a race, and plan to train on similar terrain whenever possible.

Tools to Help You Find a Race !

UltraSignUp.com: Searchable database of ultramarathon races and results.

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UltraMarathonRunning.com: Searchable race calendar.

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Ultrarunning.com: Ultrarunning Magazine’s race calendar.

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Marathons.Ahotu.com: Marathon and ultra race calendar.

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Local Trail Running Clubs: You can often find local races by contacting your local trail running club.

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27

Trail Running Basics W

HILE ROAD ULTRAS DO EXIST, chances are the ultramarathon you are

considering will be run at least in part on trails. This is in stark contrast to

most shorter distance races, which are typically run on a smooth road. Many runners come to ultrarunning without much trail running experience. Part of your training should be making yourself comfortable on the trail. It can be a big adjustment for many runners, but I’m willing to bet that you’ll love it. Getting a little dirty on the trail is a lot of fun. Here are some tips for beginner trail runners to keep in mind:

1) Slow down Your times and pace on the road should never be compared to your time and pace on the trail. Trail running means running with a different focus and a different form. When going out on the trail, adjust your speed to what feels comfortable and appropriate for your workout. Even if you aren't going as fast, you are still using the same (if not more) amount of energy. Trying to keep your road pace can either be an easy way to burn out or a quick flight to injury. For beginners, it’s often helpful to run for a set amount of time instead of mileage. If you planned to run 5 miles, consider running for 45 or 50 minutes.

That way you won’t be killing yourself just to get in the mileage.


2) Hills on trails are often more frequent and steeper Road hills can be treacherous but, let's face it, they aren't ever that steep. And for good reason, cars can’t make it up a crazy steep hill. Trails are a different story. They can be as steep as the blazer wants them to be. Trails can go straight up, straight down, around a tree, or around a mountain. Trails can change moment to moment, or climb steadily for miles. Prepare for your pace to change dramatically throughout the run. Unless you are running a smooth, flat trail, it will be nearly impossible to keep as consistent a pace as you could on the road.

3) Lift Your Feet This might seem like a no-brainer, but trails can be very rocky and technical. Someone once told me that Americans are some of the clumsiest people in the world because we are so used to smooth sidewalks and roads. Just watch people as they are going over a bumpy sidewalk or uneven staircase, and they will start tripping all over the place. When it comes to trails we have the same problem. We are often so used to running on smooth roads that we find it incredibly difficult to stay upright on bumpy singletrack (term used for a narrow hiking trail, only wide enough for one person). Teach yourself how to lift your feet and prepare for the different terrain. I’ve learned this lesson the hard way, having fallen hundreds of times on rocky trails. Bruises, cuts, wounds, and twisted ankles have all come from me not lifting my feet properly.

29


The good news is that the more time I spend on the trail, the less I find myself falling. It is only when I stop paying attention and quit lifting my feet that I find myself eating dirt.

4) Don't be afraid to hike I know, walking when you should be running? Not cool. Turns out that isn't really the case with trail running. So much so, that I’ve dedicated a whole section of Discover Your Ultramarathon to walking! Because the trails are often much steeper, it can at times be more efficient to walk than run up a section of trail. I remember watching people do this during my first trail race and thinking all the other runners were out of shape. When I burnt out well before the finish and they flew past me, it dawned on me that I was an idiot. Throw your hands on your knees, and power hike up the hill. No one will judge, I promise.

5) Tell Someone Where You Are Trail running is oftentimes more secluded and dangerous than its road counterpart. The last thing you want to do is get lost or fall and break something with no one around. Tell your partner, friend, or roommate where you are going and when you plan to return. If you are out in the middle of nowhere and plan to be gone for a long time, it never hurts to leave a note on the dashboard of your car stating which trail you are headed out on and roughly when you plan to get back. Chances are nothing will happen, but it is much better to be safe than sorry.

30


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35

Increasing Mileage Y

OU’RE TRAINING FOR AN ULTRA, you’re going to increase your mileage,

right? Kind of.

Before runners starts training for an ultramarathon, most think they’ll run significantly more mileage than they did for marathon training. For the most part that isn’t true. The most important part of ultramarathon training isn’t logging high weekly mileage, but logging consistent weekday mileage and consistent long runs.

Because you will be running longer long runs than most marathon training plans call for, your weekly mileage will probably increase. Weekday mileage, on the other hand, can remain at a reasonable, sustainable level. When you’re excited about a new race and eager to jump right into training, it can be tempting to push your limits and significantly increase your mileage. It’s important to hold yourself back when you feel this urge, because it will probably be a one-way ticket to Injury-ville. And Injury-ville is a cold dark place no one likes to visit. Increase gently by adding 10-20% more mileage for a few weeks in a row, then backing off for a week.

A Few Weeks On, One Week Off Now before you get too excited, you don’t actually get to take a week off, but one of the best injury prevention training techniques I’ve used is to increase your mileage slowly over a few weeks, then back off for a week to let the body rest and recuperate.


On the off week, reduce back to week one (of that cycle) level. During the following week (which is now the new week one), you can pick up right where you left off by increasing 10-20%. This is how I’ve set up the training plans for this eBook. You’ll notice that every few weeks, the mileage lets up a bit. Use that week as an opportunity for the body to reset and rest up for another push. As we get closer to the race, these rest weeks happen more frequently. Take advantage of this time by cross training and staying injury free.

Long Runs As I said earlier, consistent long runs are easily the most important part of ultramarathon training. Think of it as training for not only building strength in your legs, but also for your feet, upper body, stomach, and mind. Here’s what I mean: !

Travel 30+ miles and your feet will take a beating. It’s possible you’ll discover blisters for the first time, bloody toe nails, or bruised heels. The long run gives your feet time to adjust to the stress of such long mileage. Over time they’ll toughen up, or at least show you how you should be addressing issues and pains.

!

I distinctly remember the soreness in my shoulders and upper body the morning after my first 30 mile training run. That soreness can be contributed in part to the fact that I was running with tense shoulders. I took advantage of future long runs to train myself to relax my shoulders and get in the habit of stretching them out every few miles.

!

Knowing what to eat, and when to eat it, can make an enormous

difference in how you perform during an ultra. Experienced runners will have plenty of tips, but the only way to really know what works for you is by

37


testing it yourself. Long runs provide the perfect opportunity for these “test runs.” See more in the “What to Eat” section. !

The mind does crazy things when running for hours on end. Learning how

to control the mind through mantras or other tactics can make a big difference when the run goes from fun to suffer-fest. I’ll discuss all of these ideas in further detail throughout different chapters. As you read through this book, I recommend keeping in mind that your long runs are more than just training, but a dress rehearsal.

38

Walking “Who walks during a race?”

T

HAT WAS MY FIRST THOUGHT when someone told me to prepare to walk

during my first 50k training. It seems unnatural. You’re training for a run, why

would you train to walk? But walking during an ultra doesn’t mean you’re giving in or up on your goal. Walking is used by many runners to actually perform better and get to the finish line faster.

Why we walk Depending on the difficulty and distance of the race, you may find yourself walking often. As discussed in the pacing section, to succeed in an ultramarathon, you want to maintain a certain level of effort. Exceeding that effort too fiercely or frequently will almost certainly lead to bonking. The key to adapting to certain sections of the course is to adjust your stride and pace to maintain that desired level of effort. When the course takes you up a particularly steep hill, or across particularly difficult terrain, walking is often your best option. Running up a hill can exert far more effort than walking (or hiking) up the same hill.


Knowing when to walk I know some people who, during a 50 mile or longer race, have a rule to walk every single hill, regardless of distance or pitch of that hill. I don’t have this rule and for most people I don’t think it is necessary. Instead, following cues can help determine when you should walk instead of run: !

When your breath becomes erratic and difficult.

!

When everyone else around you is walking. It can be tempting to use that opportunity to pass a few people, but if you notice you’re the only one running, there is probably a reason why.

!

When running up an incline causes a major increase in leg burning, it’s a good idea to finish the hill walking.

!

When you need a mental or physical break from running, embrace walking to give yourself that break. If on a flat, pick a tree, turn, or time and walk only to that point before returning to running.

!

When the terrain dictates that it’s just as fast to walk as it is to run, always choose walking.

Tips for Walking !

Find a comfortable effort that feels like walking but keeps pushing the pace.

!

On steep inclines, put your hands just above your knees and engage the arms/upper body.

!

Try not to eat/drink when going uphill. You’ll need all the regular breath you can get.

40


!

Don’t lower your morale by thinking that walking equates to weakness or failing.

!

Practice.

41

Running Safety R

UNNING WITH A PARTNER or group is always going to be safer than

running alone. But sometimes we don’t have that option, or we just want to

enjoy solo miles to think, listen to podcasts, or spend time alone. If that’s the case, it’s important to stay safe and be prepared. As your kindergarten teacher always preached, “Safety First!” Here are some of the safety strategies I use to make sure I make it home in one piece.

Safety Tips for Running in the Dark When training for a distance race, you’ll probably find yourself training during the wee morning hours or late in the evening. That often means running in the dark. Here are a few safety tips for running after the sun goes down: !

Wear reflective clothing or vests.

!

Carry your phone.

!

Tell someone where you’re going and when you plan to return.

!

Use a flashlight or headlamp in dark neighborhoods or on trails.

!

Carry identification or a Road ID.

Safety Tips for Trail Runners: Ultra training often means more time on the trails. Trail running can be a ton of fun, but it can also be more dangerous than road running. !

Plan the route ahead of time. Know the trails you plan to run, or carry a map if you think you might get lost.


!

Let someone know exactly where you’re going and when you plan to return.

!

Bring a little extra water and snacks in case the trail takes longer than expected.

!

Carry your phone.

!

Be extra mindful of rocks and roots towards the end of the run when you’re getting tired.

!

Carry a small amount of cash with you in case of emergencies.

!

Don’t run after dark on your own, unless thoroughly planned ahead of time.

!

If you drive to the trailhead, leave a small first-aid kit in the car to mend any scrapes or bruises after the run. As suggested earlier, it’s also wise to leave a note on your dashboard with your, name, route, emergency contact, and estimated time of finish.

!

Have an emergency contact listed on your person.

!

Carry identification or a Road ID.

43

Gear R

UNNING IS ONE OF THE MOST BASIC OF SPORTS. The simple,

repetitive movements require little equipment and don’t rely on teammates.

It’s just you, your body, and the terrain you’re traveling through. But running for 4, 7, 10, 30 hours at a time means you’re putting yourself through a physical test a body rarely experiences. It is importan importantt to have proper gear and equipment to get you through those hours safely and effectively. During a marathon, the average runner doesn’t carry much more than the shoes they are wearing wearing and a few gel packets. packets. But even a shorter ultra, ultra, like a 50k, might take more than two additional hours over your marathon PR. On top of that, while aid stations during an ultra are often stocked with loads of food and calories, they are typically spread out 5-10 miles apart, much further than a traditional road race. Because of this, it is recommen recommended ded that ultrarunners pick up a few extra items before venturing venturing out on long training runs or races. Below I’ve listed basic gear I’d recommend to any ultrarunner. It’ It’ss important to remember that each person is different and will need to approach this list with caution. Just because I don’t don’t recommend recommend it below doesn’t doesn’t mean that you will not perform better with it. Test out what you think will work best for your body and your running. Some races also require require certain certain articles of clothing or pieces of gear, such as base layers, a minimum amount of water, water, or reflective gear. gear. Always check the race guide for required gear before showing up on race day.


Shoes Most ultras are run on trails, finding a comfortable trail shoe that keeps your feet pain free for 6+ hours is crucial. What to Look for: A shoe shoe that fits fits your type of terrain. If you’re running through rocky, rocky, technical

terrain, a bulkier terrain, bulkier shoe with a rock plate and extra cushioning might be valuable. If the race the race is r un un on long stretches of road or gentle trail, a lighter, more versatile running runni ng shoe may may do the trick. Popular Popu lar trail running shoe companies include (but are not limited to): !

Brooks

!

Hoka One One One

!

La Sportiva

!

Montrail

!

New Balance Balance

!

The North Face

!

Patagonia

!

Pearl Izumi

!

Saucony

!

Salomon

Hydration Probably the most important rule of ultrarunning is to always stay hydrated. With aid stations often located 5-10 miles apart, it is harder to stay on top of liquid intake than it is during during a road half marathon or marathon. marathon. For more on staying hydrated, see the “Proper Hydration” section.

45


Most runners opt to carry water with them either through a handheld bottle, a hydration vest, or a hydration hydration belt. All are excellent excellent options and it is up to the individual runner to decide what is right for them. What to look for: Because less equipment and extra nutrition are requir required ed during a 50k race, most

runners lean towards towards carrying a handheld handheld bottle over a vest. For ultamarathons over 50k, more runners opt for the hydration vest, which typically offers pockets to store gels, food, a phone for safety, and even a light shirt or jacket. If you you choose a vest or pack, make sure it fits you properly and doesn’t bounce or rub rub your shoulders shoulders and back. Popular Popu lar hydration hydration companies include (but are not limited to): !

Camelbak

!

Nathan

!

Salomon

!

Ultimate Direction

Lubricant There is simply nothing worse than running several hours with a body part burning from chaffing. Trust me, I learned this lesson the very, very hard way. way. Find an anti-chaff product and lube up liberally. Bonus Hint for Men: Don’t forget forget about about your nipples. nipples. And no, I’m not kidding. kidding. Ouch. Nipple bandages bandages are also an easy easy solution.

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GPS GPS watches are gaining in popularity and lowering in price each year. They offer distance, splits and pacing information to a runner in real time. Having a GPS simplifies route planning and tracking routes during training, and keeps you on pace during the race. A GPS is certainly not necessary for ultrarunners, but it is a good splurge if you are considering gear purchases. Popular GPS watch companies include (but are not limited to): !

Garmin

!

Suunto

!

Timex

!

TomTom

Light Most ultras start early. Like before the sun comes up early. When that’s the case, or if you will be out on the trail after sundown, a headlamp or other light source is typically required. Generally runners prefer one of two options, either a headlamp or a handheld flashlight: !

The headlamp is the preferred light source for most runners because you

don’t have to carry anything in your hands. If you are already carrying a handheld bottle, the extra flashlight may feel like too much. Find a small, light, headlamp at your local camping store and give it a few test runs

47


before race day. During daylight hours, you can stash it away in a dropbag or with your crew. !

A flashlight can offer more visibility because it is easier to point in any

direction. It’s also a cheaper option, as just about any light flashlight will work. Some runners opt to carry both a headlamp and a flashlight for optimal lighting.

48

Putting it All to Use N

OW THAT WE HAVE many of the major differences between road marathon

running and trail ultrarunning behind us, it’s time to put them to use.

Throughout the next section we’ll jump right in to training techniques and plans, but I hope that you will keep these fundamentals in the back of your mind. Spend time focusing your energy and training on the techniques discussed in this chapter. It’s these fundamental skills and practices that will keep you on track throughout your training. Now on to the fun part!

Section 3

–Training

Training


Rest, Injury Prevention, and Cross-Training T

HERE IS NO DENYING that training for an ultra, especially one over 50k, is

going to test your body in ways a half or full marathon never did. You’ll

probably put in more miles than previous trainings, and you’ll almost certainly put in longer hours. That’s all part of the fun. But it also means that you may increase your risk of

injury or overuse. Taking care of your body throughout training will be key to staying injury free.

Rest When increasing your mileage, it’s tempting to add bonus miles on rest days. Some people may have success with this strategy, but it’s usually a bad practice. Making sure you actually rest during rest days and go easy on easy days is just as important as going hard or long during your bigger workouts. Don’t be scared of rest, embrace it. In fact, many runners will say that it’s better to be slightly under trained than overtrained.

“It’s better to be 10% undertrained than 1% overtrained when you step up to the start line” – Scott Murr, Run Less Run Faster

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Injury Prevention There is nothing worse than getting injured a month before a big race. You’ve put in all this time, effort, blood, and tears, and the last thing you want to happen is to be sidelined by a shin splint or calf strain. Thankfully we now know several preventative measures we can take to significantly reduce risk of injury. I’m not going to go into detail here, but I highly recommend looking further into these practices and more to help prevent training-ending injuries. !

Foam Rolling

!

180 Steps-Per-Minute Cadence

!

Core strength

!

Barefoot strides

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Cross-Training One of the better ways to continue increasing fitness levels while making sure you give your joints and running muscles a break, is by embracing cross-training as part of your running training schedule. If you don’t cross-train already, it’s probably because you aren’t interested. If I could give just one piece of advice when it comes to injury prevention and avoiding overtraining, it would be to get interested. Ultrarunners have found success with many types of cross training. Here is a list of some of the more common activities: !

Yoga

!

Biking

!

Pool Running

!

Swimming

!

Hiking

!

Pilates

!

Cross-Country Skiing

!

Core Strength Training

Integrate light workouts with these sports on rest days or following a light workout day. They can also be substituted for some of the recovery runs.

55


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59

Surviving the Long Run (Often the Longest You’ve Ever Run) I

F YOU EVER FIND YOURSELF training for a 50+ mile ultramarathon, then

you’re bound to notice this one particular long run on your training plan. You’ll

see it just sitting there, tucked between a few reasonable long runs, glaring at you with these evil eyes. It’s the 30 mile training run. The run that all first-time ultramarathoners fear the most. But the good news, and yes, there is good news, is that with proper preparation, I survived that ultra-training run (many times now), and so can you. In fact, I not only survived, I’ve learned to enjoy it. Below I have outlined the 4 simple steps I took to ensure the 30 mile training run was successful.

1) Know the Route For a long run like this, I felt it was important to know exactly where I would be going, and when I would be getting there. Knowing your route is important for a few big reasons: !" You need to know where you can fuel. #" You want to make sure you aren’t tacking on extra miles or coming up

short.


$" Getting lost or confused isn’t what you should be concerned about when

pushing such a large distance. I decided the best option for me was to run two 15 mile loops through Washington, D.C.’s Rock Creek Park. I mapped out the simplest loop I could find that best mimicked race day conditions. I had the luxury of being able to park my car right smack in the middle, which I knew I would pass by three times throughout the run. This acted as an aid station for the training run.

2) Fuel for Success Long training runs are just as much an opportunity for you to learn how your body handles the distance as it is about making your legs stronger. Experimenting with race day like foods and drinks is incredibly important. Don’t be afraid to eat solid foods. Running for such a long distance at a slower pace allows the body to process the needed calories that solid foods will give you. Most ultras have deluxe aid stations which provide anything from PB&J sandwiches to boiled potatoes. Find out what the aid station menu will be and train with similar foods. In an interview with professional ultrarunner Mike Wardian, he gave us this advice:

“Make sure you eat, drink, and take salt. No one told me that. If you don’t fuel there is no way you are going to finish. Getting down that nutrition is really important. I think a lot of people get the miles in but then forget about that part, but you need to do both.” This is also a good opportunity to experiment with new foods you want to try, but don’t know how your body will react to.

61


3) Take it Easy When training for a traditional 26.2, it is important to mix in miles at race pace during your long training runs. With an ultra, that is much less important. For many of us, keeping a fast pace over 50+ miles is not only not very important, but it isn’t realistic considering all the things that could happen over so many miles. When running your 30 mile training run, remember to take it easy. The focus should be on learning how your body handles the time and distance on the trail, not how fast you can do it. Walk the hills if you need to, as you will most certainly walk some hills on race day. Pause at “aid stations” (i.e. your car) for a rest, as you will most certainly want to pause during race day. Listen to the body and learn from the experience.

4) Have Fun Races are almost always fun. You have the hype of the other runners, the excitement from those who came out to support you, and the satisfaction of seeing all your hard work become a reality. Long training runs usually aren’t nearly as fun. Most of the time you are all alone, and then there's that terrible realization that even if you run 26.2 miles or more, you won't get a medal when you finish. But they don’t have to be boring, depressing, or lame. Remember to have a good time and you will not only learn more from the experience, but it will help keep you from burning out. Invite a friend to join you for 10 miles at the beginning, or to meet up for your last five. They might have to wait around a little bit, but a good running partner won't mind.

62


Mix in a little music or an audiobook. If you are like me, you rarely listen to music while running. I also rarely run 30 miles by myself, so I decided to mix it up a bit. After about an hour on the trail, I turned on some good jams to rally me forward. Thirty miles probably seems like a long way to run. It is, after all. But with a little bit of planning, tuning in to the body, and letting loose, you can not only survive the long training run, you can really enjoy it.

63

The Power of a Running Mantra T

HERE CAME A POINT IN EACH OF MY ULTRAS, where I questioned if

could keep going. A point when I was exhausted, hungry, in pain, and no

longer having fun. The thought of another step, let alone another dozen miles, felt like the worst idea I had ever had. It was kind of an accident when I first discovered the power of a running mantra. I was in the middle of a 30 mile training run during the heat of the summer. It was just my third run ever over 26.2 miles. I had meticulously planned and mapped out a route which took me on 3 loops through Washington, DC’s Rock Creek Park, and would swing me by my car (which I had set up as an impromptu aid station) a total of 5 times. The car had everything I’d need for this kind of training run, water, fuel, new shoes, you name it. It was race mimicking at its finest, and I was going to dominate this training run. But planning can only do so much during a big training run like this. Three hours in and I was tired, lonely, and ready to just call it quits. Each hill felt like a mountain and the thought of nearly 2 more hours alone felt impossible. I looked down at my GPS. Just over a mile before I would reach my car and could grab something other than Gu. One more mile, 10 more minutes. “You can do anything for 10 minutes. You can do anything for 10 minutes. Just keep moving, Douglass, you can do anything for 10 minutes!”


And there it was. Without planning or knowing, I had adopted a running

mantra which would not only carry me through those 10 minutes, but through another rough spot about an hour down the trail. And a few rough spots during that 50 mile race, too. I’ve used that mantra countless times, and it works. Because I know it to be true. I was able to convince myself I was more powerful than my body felt.

5 Keys to Successful Running Mantras: A quick Google search of “running mantras” will produce thousands of powerful results, but so many of the recommended mantras would never work for me and may never mean anything to you either. Each person reacts to words in a different way, so keep these rules in mind when creating a mantra that works for you: 1) Keep it simple: A good mantra is easy to understand and remember. The

best mantras should be just as powerful to a 5 year old as it is a 50 year old, even if the 50 year old has a deeper understanding of its importance. 2) Make it personal: If the mantra doesn’t resonate with you, it will be of no

help when you need it most. Find a mantra that resonates with your situation and needs. One that lights a certain spark every time you hear the words. 3) Make it Specific: “Be good” is a great mantra. It is simple, easy to remember,

and means something to just about anyone, but when I’m struggling at mile 21 just to put one foot in front of the other, “be good” will do me no good at all. Running mantras need to be specific enough to help in those dire situations. Have a war chest of mantras to get yourself through tough situations

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4) Keep it broad: When I said to “make it specific” in #3, I meant that with

limitations. Having a cue word, or word that generates a particular emotion or memory, for a particular hill or section of trail might be useful, but having one or two general mantras that work for multiple running situations is better than having to remember 20 specific mantras tailored for every need. The mantra I asked you to repeat to yourself in section 1 is a good example. Specific enough that it applies to training for an ultra, but broad enough to be effective during a variety of training situations..

5) Mix it up: Just like anything motivational, each mantra will only help for so long. Find a new mantra for every training cycle or year, or have a few filed away

that you like to rotate through. Keeping things fresh is important.

Training You Brain No matter how great your physical training has been, it will only take you so far once your head starts to doubt your efforts. Developing tools like mantras, distractions, or self-confidence boosts are good ways to combat the mentally tough situations. Learn to trust your training but, when that fails, resort to one of those tools.

“Appreciation is born through struggles” – unknown

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67


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68

50k Training Plan (20 Weeks) T

HE 50K DISTANCE (31 miles) is the most natural transition from marathons

to ultras. Because it is only roughly 5 miles longer than the marathon, many

people are tempted to go big and jump straight into the 50 mile races, which may work for some, but isn’t typically recommended. A trail 50k can take nearly twice as long as your typical marathon. That means that pacing, hydration, nutrition, and training needs are totally different than what you would do for the marathon. Learning from a 50k first will help you once you do decide to go longer. As I said at the very beginning of this book, if you can run a marathon, you can run an ultra. If you are in marathon shape, you should have no trouble slogging through a 50k, but relying solely on marathon training will probably make for an uncomfortable and painful experience. The biggest differences between marathon training and 50k training are the race specific runs.

Remember what we talked about earlier? Training on similar terrain to the race itself not only gets your body used to that type of surface, it will also help you train closer to the actual pace you will be running on race day. For this 20 week 50k training plan, I didn’t include any speed work. Many runners enjoy speed work and find that it makes them stronger, but for your first ultra, I don’t think it is necessary.


If you’re interested in adding speed work into the mix, I recommend changing a few miles of weekday runs to tempo runs. Running the last few miles of your long run at race pace is also a good option. If you’re interested in adding in cross-training, I’d recommend adding that to Monday or shortening the Thursday run and making it a double. You shouldn’t be afraid to embrace the cross-training, just make sure to continue logging consistent mileage and always stick to your long runs. And finally, before we get to the plan itself, don’t stress out if you miss a weekday run from time to time. Sometimes life just gets in the way, don’t let that ruin your day. The long runs, however, should be followed closely.

70


Monday Tuesday Wednesday Thursday Friday Saturday

Sunday

Week 1

Off

5 miles

5 miles

3 miles

Off

11 miles

1 hour

Week 2

Off

6 miles

5 miles

3 miles

Off

12 miles

1 hour

Week 3

Off

6 miles

5 miles

4 miles

Off

13 miles

4 miles

Week 4

Off

5 miles

4-5 miles

3 miles

Off

14 miles

1 hour

Week 5

Off

7 miles

6 miles

5 miles

Off

16 miles

1 hour

Week 6

Off

8 miles

5 miles

5 miles

Off

14 miles

1.5 hours

Week 7

Off

8 miles

7 miles

5 miles

Off

17 miles

1 hour*

Week 8

Off

6 miles

7 miles

3-4 miles*

Off

15 miles

10 miles

Week 9

Off

6 miles

5 miles

5 miles

Off

18 miles

1.5 hours

Week 10

Off

6-7 miles

7 miles

5 miles

Off

22 miles

1 hour*

Week 11

Off

5-6 miles

5-6 miles

3-4 miles*

Off

16 miles

10 miles

Week 12

Off

8 miles

5-6 miles

5 miles

Off

25 miles

4-5 miles

Week 13

Off

7 miles

7 miles

5 miles

Off

15 miles

1 hour*

Week 14

Off

6 miles

6 miles

4 miles*

Off

18 miles 10-12 miles

Week 15

Off

5-7 miles

4-5 miles

5 miles

Off

22 miles

1.5 hours

Week 16

Off

4-6 miles

6 miles

3-4 miles

Off

16 miles

1 hour

Week 17

Off

7-miles

7 miles

5 miles

Off

22 miles

1 hour

Week 18

Off

7 miles

7 miles

5 miles

Off

15 miles

3 miles

Week 19

Off

6 miles

6 miles

Off

Off

10 miles

3 miles

Off

Off

3 miles

2 miles

50k!

Party

Week 20 4 miles

*Recommended cross-training days

71

50 Mile Training Plan (24 Weeks) I

n contrast to the 50k plan, training for a 50 miler requires more mileage than a typical marathon plan would provide. This means the long runs and weekday

miles are that much more important to follow. You may have noticed a little run on week 19. That 50k long run will be longest run before the race. Finding an actual 50k race is a great way to get your feet wet with a true ultramarathon experience instead of just running a 50k alone. Just keep in mind that it is a training run, not a race. When it comes to cross-training, stick to the same advice as for the 50k, and add the activity to Mondays or shorten your Thursday runs and make them a double (two separate workouts that build off each other). A few Thursday and Sunday runs, marked with the asterisk, are particularly good times to consider crosstraining. For your first 50 mile ultramarathon, speed work is even less important than for a 50k. The focus on this training should be “time on your feet,” or the amount of time you actually spend logging miles. When you’re 7 hours into the race, I promise you’ll be happier you spent time running more slow miles than you did running fast half mile repeats.


Monday Tuesday Wednesday Thursday Friday Saturday

Sunday

Week 1

Off

5 miles

5 miles

4 miles

Off

10 miles

5 miles

Week 2

Off

5 miles

5 miles

4 miles

Off

12 miles

5 miles

Week 3

Off

5 miles

5 miles

4 miles

Off

12 miles

6 miles

Week 4

Off

4 miles

4 miles

3 miles

Off

14 miles

1 hour

Week 5

Off

6 miles

5 miles

4 miles

Off

12 miles

1 hour

Week 6

Off

7 miles

6 miles

4 miles

Off

13 miles

1 hour

Week 7

Off

6 miles

5 miles

5 miles

Off

15 miles

4 miles

Week 8

Off

6 miles

5 miles

5 miles

Off

16 miles

1 hour

Week 9

Off

7 miles

7-8 miles

5 miles

Off

18 miles

1 hour*

Week 10

Off

8 miles

5 miles

5 miles

Off

13 miles

1.5 hours

Week 11

Off

8 miles

7 miles

5 miles

Off

20 miles

1 hour*

Week 12

Off

8 miles

7 miles

4 miles*

Off

15 miles

10 miles

Week 13

Off

6 miles

5 miles

5 miles

Off

22 miles

5 miles

Week 14

Off

7 miles

7 miles

5 miles

Off

17 miles

1.5 hours*

Week 15

Off

7 miles

8-10 miles

4 miles*

Off

17 miles

10 miles

Week 16

Off

8 miles

6 miles

5 miles

Off

23 miles

4-5 miles

Week 17

Off

7 miles

7 miles

5 miles

Off

14 miles

14 miles

Week 18

Off

7 miles

8-10 miles

4 miles

Off

13 miles

10 miles

Week 19

Off

7 miles

5 miles

5 miles

Off

50k

3 miles*

Week 20

Off

6 miles

6 miles

3-4 miles*

Off

14 miles

1 hour

Week 21

Off

8 miles

7 miles

5 miles

Off

22 miles

1 hour

Week 22

Off

7 miles

7 miles

5 miles

Off

16 miles

3 miles

Week 23

Off

6 miles

6 miles

Off

Off

10 miles

3 miles

3 miles

Off

3 miles

Off

50 MILES!

Party

Week 24 4 miles

*Recommended cross-training days

73

Section 4

–What toExpect

What to Expect


Crews/Support F

OR MANY RUNNERS, running an ultramarathon can turn into a team effort.

Most races allow runners to have support groups, or crews, meeting them at

certain check points to assist with the runner’s needs. Now, before I get too far into this section, it is important to remember that each race has its own rules in regards to crews and support. Pay special attention to those regulations before dragging your family or friends out of bed at 3:00 am. Having a crew can be a lifesaver throughout an ultra, because it allows you to

plan ahead and prepare your team with whatever you think you might need. Do you know you like a certain food that won't be stocked at an aid station? Give it to your crew. Or maybe you think you might like to switch out a pair of shoes mid-way through a 50 miler? Give them to your crew. Your crew acts as a back-up to supply anything you think you might need that you can’t count on the race to provide.

Pacers Some ultras, usually 50 miles or above, allow runners to have a pacer for part or all of the race. A pacer is simply someone who runs alongside you, offering moral support and a distraction, and acting as a second (usually more functioning) brain when you are tired and more likely to get lost, quit drinking water, or want to drop out. In some cases pacers are allowed to carry your gear for you as you run, like water or fuel, which is called “muling.” Most races, however, have strict rules

75


against muling, requiring runners to carry all of their own gear throughout the race. Make sure you know before your pacer goes.

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80


Drop Bags For runners who don’t have access to a crew on race day, or if they just want to avoid making their family and friends carry around a bunch of gear, most ultras allow for drop bags to be placed at certain mile markers throughout the course. Inside the drop bag you can store any hydration, fuel, clothing, or comforting items that you may need throughout the race. Switch out the handheld water bottle for a pack. Store extra lube just in case. Pack away the compression sleeves in the event you need them. Or simply shed a layer you wanted to wear at the start. These are all things that having a drop bag will allow for. Some races have regulations on the type of bag that is allowed, but typically any backpack or small duffle bag will work fine. Find out where drop bags will be placed on the course and plan accordingly.

Aid Stations One of the more striking differences between an ultra and a marathon are the aid stations. It’s important to note that every ultra is different, and reading/planning ahead is crucial, but unless the race is known for a certain lack of aid, it’s safe to assume the following things: Aid stations are generally stocked with a lot more than water and Gatorade. I’ve seen everything from pretzels and boiled potatoes to donuts, sandwiches, soup, candy, bacon, and even beer. While it’s not typically recommended to try new things on race day, when you’re 5 hours into the run, satisfying the mental cravings can be just as beneficial to

81


refueling the body. If an Oreo looks crazy appealing, it might be just the thing to get you out of a funk and through the next several miles. Runners tend to linger at an aid station, picking through food, filling up

bottles, and using the opportunity to take a short breath. During a road marathon I would never think to stop moving and be picky about what was offered on the table. At an ultra no one will be holding out their hand with a small cup for you to grab (many don’t even have cups, relying on you to have your own bottle). Instead, volunteers will be asking what you need, assisting your tired hands by opening up the bottle, and sharing words of encouragement for the miles to come. Volunteers have often hiked in a lot of the aid, and love having a good time with the runners. I’ve been at races where each aid station is a completely different theme, and volunteers are dressed in costume to match that theme. At the 2013 Mt. Mitchell Challenge in North Carolina, roads leading up to the highest aid stations were closed due to snow, so volunteers hiked in water and food for runners the night before, camping in the snow and cold to greet us the next morning. If you aren’t racing near the front or fighting for a time, aid stations can offer a place to relax mentally and physically, gather yourself, and prepare for the next push. And don’t forget to thank the volunteers!

82

How to Pace Yourself T

HE KEY TO A SUCCESSFUL first (or fifteenth) ultra is being conservative.

And no, we’re not talking about politics.

We’ve all gone out too fast during a marathon or shorter distance race. It’s almost impossible not to with all the excitement, crowds, and hopes for that PR you’ve been working towards. But too often those faster miles at the beginning come back to bite us in the butt. Now just think about how big of a bite it’ll be when the race you are running takes three times as long.

A Steady Effort In ultrarunning, focus on keeping your effort as steady as possible. I say effort instead of pace because the pace may actually fluctuate depending on the terrain of that section. From the very first miles, find an effort you think you can maintain throughout the entire race, even at the very end. This probably means walking many of the hills, holding back on the flats, and easing into the downhills. I remember being dumbfounded by how many people were walking short hills during my first 50k.

“This is short!” I thought to myself, “Running up this hill will be easy!”


And I’d blast past half a dozen people on the way up. Ten miles later, nearly each and every one of those hill walkers moved slowly and steadily past me, never for me to see again.

The Art of Pacing by Nicklaus Combs 3)A$LC 3M
84


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Three Stages of the Ultramarathon A

FTER TALKING TO DOZENS of ultramarathoners and recounting my own

experiences, I began to see an obvious trend when it came to race day.

Just about everyone experiences what I’m calling the Three Stages of the Ultramarathon, and I’m willing to bet you’ll experience these stages on your next ultramarathon as well.

Stage 1: The First Miles and Strong Miles Unless something goes terribly wrong when you depart from the line, you’ll probably be excited and peppy for the first several miles. These miles will most likely be crowded and filled with excitement. Runners will be jostling for position, speeding through aid stations, and chatting with their neighbors. It’s a lot of fun. It’s also important to keep a few things in mind during this initial stage: !" Don’t go out too fast. You have a long race ahead of you. Keep to your

set pace, and don’t forget to walk the tough hills, even though you aren’t tired. #" Eating and drinking are crucial in this initial stage of the race. Stay on top

of your hydration and nutrition needs. $" Don’t let that guy who sprinted by you on the downhill psych you out.

You’ll get him back later down the trail.


Stage 2: The Low Point No matter how much you train, there will probably come a point in every ultra when things start to fall apart: !

Your stomach may start to revolt

!

Your legs feel heavy and sluggish

!

You start experiencing cramps in new areas of the body

!

And your head begins to lose focus

These miles are terrible. No way to sugarcoat it. But it’s because of this pain that we signed up to run an ultra to begin with. Maybe you don’t actually want to experience the pain, but without it everyone

would run ultras. Maybe the mental low points make us want to quit, but without them we wouldn’t break down walls and push past the limits we came to challenge. This is what running an ultra is all about. And thankfully these low points are only temporary. Only rarely do I hear of someone who hits the low point and never gets out.

You may never feel great again, but with a little extra food or water you may settle the stomach. With a bit of walking you may pass through the cramps. And with something as simple as a change of scenery or a mantra, you may change your head for the better.

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It’s impossible to predict when the low point will surface; it may come as early as mile two, or as late as the final third of the race. When it does come, be comforted by your training and knowing that you’re not alone. Everyone else will be feeling just as low at some point during the race.

Stage 3: The Grunt Miles Typically following the low point comes the grunt miles. By this point you’re through the lowest of lows and ready to press on. Your feet may hurt and your mouth may still be dry, but you’re pressing on and making up a little lost time. It’s over these miles that ultrarunners really shine. They didn’t quit when the going got tough, and they knew that if they just kept fighting the miles would continue to pass and the finish line would get that much closer. You have to keep fighting.

Notes about the Stages The stages aren’t limited to one cycle.

Depending on the runner and the distance of the race, you could experience this cycle multiple times. I’ve gone through several highs and several lows over the course of just 40 miles, and I’ve heard reports of runners feeling a sense of fresh legs and mind 70 miles into a hundred mile ultra. The key is knowing which stage you are in so you can confront that stage appropriately.

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Section 5

–RaceWeek

Race Week


What to Eat Before and During the Race S

IMPLE, CLEAN, WHOLE FOODS.

What a load of catch words, right? Just so happens there is a reason we hear those words all the time. Eating a clean (non-processed, organic), whole foods diet can have a massive impact on your energy levels and training effectiveness. But I’m not here to tell you what diet to follow or to tell you about the latest food studies. That’s for a different book. In this section my goal is to provide you with useful strategies and suggestions for easy, clean meals to eat the night before your race, the morning of, and in recovery. I’ll also discuss the oh-so-important fueling strategies I’ve used during the race, which I’m certain will help keep your energy levels where they need to be throughout the long miles. And I’ll tell you to enjoy a beer (or other treat of your choosing) at the finish line party. No, not because I think it’ll be good for you, just because you deserve it. Because nutrition is such an important topic, I tapped into the knowledge of Matt Ruscigno, MPH RD and incredible athlete behind TrueLoveHealth.com , to collaborate on this section. Matt’s experience with ultramarathons and endurance sports, and his expertise in nutrition, make him the perfect person to add information and advice.

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The Day Before Back when I ran high school cross country, we routinely met up for a giant team pasta dinner before each big race. As you’re probably aware, the idea was that if we stuffed our face with carbohydrates, we’d have plenty of energy for the run. Along with those carbs, we’d slurp down a boatload of tomato sauce, ground beef, and garlic bread. All in the name of energy. Turns out, that was probably a mistake (thanks coach!). Pasta dinners are in fact a great source of carbohydrates, but loading your gut the night before a race is a bad idea. Aim to fill up on carbs the week leading up to the race. Just make sure the sauces and sides that go along with the noodles are clean and easily digestible. The prime time to have your last big meal before the race is early afternoon the day before. Think high carb, low fat. A rice and beans dish or clean pasta dish are always good options. I usually stick to a simple noodles dish with lots of beans and veggies. Try to eat until you are full, but by all means, please avoid the slurp fest we had in high school. Keep it to your normal sized portions. Later that evening, pick something simple and light on the stomach. Now might not be the time to check out that new ethnic restaurant your friends have been telling you about. Soup, with a few slices of bread or a simple wrap or sandwich are usually my go-tos this close to the race.

The Morning Of To give you an idea, let’s start with my pre-race morning routine: !

2 hours before: Two slices of white bread with almond butter

!

1 hour before: Banana and a few dates

!

20 minutes before: Another date or two, or an energy gel

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I share this with you because it’s an example of what works for me, but it’s important to note that pre-race eating rituals vary between people. For some it takes about 3 hours before they don’t “feel” the food during a workout. Same goes for the calories you consume just before a workout. Matt, for example, likes to eat that last snack just 10 minutes before a workout. His fuel of choice? Juice and fruit. Eating a substantial meal right before a race will leave you feeling heavy and sluggish. It’s also smart to avoid high fiber foods, which is why I stick to white breads instead of whole wheat. Adding a high, simple carbohydrate snack an hour or so before the run gives the body enough time to digest that food and use it as energy later down the trail.

What to Eat During the Race What to eat during an ultra varies wildly from person to person, but one rule stays consistent with everyone: consume calories throughout the entire race. Unlike marathons, where a gel or two and some Gatorade will keep you from bonking, ultrarunners need to pay close attention to what they’re eating and when they’re eating it. Because ultrarunners are out on the trail much longer than a marathoner, and moving at a slower pace, the body is burning through loads of calories. And not just calories from glycogen, which are those carbohydrates that the body burns quickly and efficiently during shorter races, but fat as well. It’s recommended that ultrarunners consume somewhere between 200-400 calories per hour. That begins at the starting line, not just when you begin to feel a little tired.

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It’s important to note here that ideal calorie consumption varies among people, and even within the same individual. Depending on outside factors like weather and terrain, and internal factors like what kind of shape you are in, your calorie needs may vary. But one thing is for certain, come race day, staying on top of your nutrition is the only weapon against bonking. That means keeping a consistent intake throughout, not just when you start to feel the need. By the time you’re feeling tired, it’s often too late. Most people will consume these calories through a combination of foods and liquids. As a point of reference, I’ve provided rough calorie counts for a few common ultramarathon foods below: !

Energy Gels: 100 calories

!

Energy Blocks: 100 calories per half container

!

Sport Drink: 150 calories per bottle

!

Energy Bar: 250 calories per bar

!

Banana: 105 calories

!

Date: 50-70 calories per date

!

PocketFuel Naturals: 170 calories

!

Peanut Butter Scoop: 180-200 calories per scoop (2 tbsp)

!

Almond Butter Scoop: 180-200 calories per scoop (2 tbsp)

!

Potato Chips: 140 calories per handful

!

Pretzels: 108 calories per oz

Keep in mind those numbers vary (sometimes greatly) from brand to brand, so always check your product before making calculations.

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I’ve had the most success with sticking to one energy gel every 30 minutes, and washing that down with a mixture of water and sport drink taken throughout each hour. Later in the race I begin eating more from the aid station buffet, focusing on high sodium, easy to eat and digest foods that I know will keep my stomach happy. Even with that added food, I continue to down gels every 30 minutes for as long as my mind and stomach will allow. It’s important to consume most of the calories from carbohydrates, but the slower pace allows your body to process foods that would have made you cramp and feel uncomfortable during a shorter distance. This is where “real” food comes in.

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We’ve all heard it before, “don’t do anything new on race day.” day.” That’ That’ss advice every coach, writer, and running partner has given at least a dozen times. But it’s worth saying time again because it’s that important. Test your nutrition plan during long runs. Find out how your your body handles

gels that frequently. frequently. Find out if you can eat a full energy bar and still continue running. Test it out, and test it again. No two runners are the same when it comes to nutrition, so you can’t always model it after someone else’s strategy. The obvious things may not work for you and that’s that’s okay! Many runners put too much focus on how healthy what they consume while running is, but that’s not as important as what your stomach tolerates, and what feels good so you can keep running strongly.

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For your health, it’s what you do when you’re not running that really matters, so take the time to put aside conventional health recommendations recommendations and do what works best for you.

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What to Eat for Recovery O

NE MISTAKE OFTEN MADE by runners, is missing the recovery window

where real food helps rebuild muscles and replenish depleted glycogen

stores. Refueling during during the 20-40 minutes minutes immediately following an intense intense workout is crucial, so it’s it’s important to get in the habit of making that happen. Do you need an expensive protein shake or recovery bar? Probably not. Stick to the basics. Refuel with easily digestible, carbohydrate, protein, and and electrolyte electrolyt e rich, foods. Carbohydrates are important because your muscles can absorb glycogen at a higher rate immediately following the workout than they do normally. When you consume carbohydrates right after a hard workout it increases your glycogen stores for future workouts. This is hugely helpful down the road as you’ll be able to run longer and harder just on your glycogen storage. For people who have trouble eating before morning workouts increasing glycogen storage can give you the ability to hit the trail without eating and still put in a solid workout. Matt, for example, can measure his fitness partly by his glycogen storage. For iron-distance iron-distanc e triathlons some people wake up 3 hours before the race starts (at 3am sometimes!) so they can eat breakfast. He’d rather sleep, so he wakes up as late as possible, eats half a banana while zipping up his wetsuit and relies on his well-established glycogen glycogen storage to get him through the 2.4 mile swim. The protein and electrolytes provide amino acids that help rebuild muscle tissue destroyed during during the workout. By providing the the body with those amino acids acids during the 20-40 minute post-workout window, you’ll speed recovery and help


prevent lactate build-up that leaves your muscles weak the days following a workout. If you’re not sure where to start, try one of my favorite recovery meals: !

Green Smoothie: Kale, spinach, frozen fruit, flax seeds, chia seeds, pumpkin seeds, walnuts, and water.

!

Veggie hummus wrap: Tortilla filled with hummus, greens, veggies, and seeds

!

Bagel: Bagel with almond butter and dates

Beer Now go drink that beverage of choice. You deserve it.

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Staying Hydrated P

ROPER HYDRATION IS A CRUCIAL COMPONENT to a successful

ultramarathon. Just a slight percentage drop in body weight due to water

loss during a race can have a large impact on your performance. The running community is full of hydration philosophies, but the bottom line is that proper hydration isn’t easy to predict and follow. The problem is all the external factors that have a big impact on water loss. Factors like heat and humidity, pace, and difficultly of terrain all impact sweat (water) loss and hydration needs. That makes it impossible to accurately know how much water you should be consuming and at what rate. So where does that leave us? I’ve found the most success by using two tools to best prepare myself for proper hydration on race day.

The Sweat Test If you aren’t familiar with the sweat test, it’s an easy way to measure your typical sweat rate under certain conditions. Here are the steps: !" Weigh yourself naked just before a run. #" Run for 60 minutes without consuming any food or fluid, or using the

bathroom. $" Immediately after returning from the run, strip down and weigh yourself

again. %" Subtract your post-run weight from the pre-run weight to calculate total

weight loss. &" Each pound lost = 16 ounces of water.


'" Total the number of ounces, and you have a guide for water consumption

per hour. The big problem with this test is that it can fluctuate drastically depending on the factors mentioned earlier. Do the test in a variety of weather and running conditions. Because of the varying conditions, the sweat test should in no way be considered law, but instead can serve as a guide when planning your hydration needs.

Drink to Thirst After you have a rough idea of how much water you should be consuming, it’s time to rely on your body to tell you when, and when not, to drink. Listening to the body and drinking to thirst is an effective way to fulfill your hydration needs.

The most important factor to remember here is that runners get easily distracted by other needs and often forget to pay attention to thirst, which can quickly cause you to fall behind on fluid intake. This is why having that rough idea from the sweat test is a good starting point.

Electrolytes and Hyponatremia Replenishing electrolytes, most importantly sodium, should take place as soon as you start replenishing water. An improper balance of water to electrolytes can quickly mess up your systems, causing fatigue, muscle cramps, nausea, and the much more serious Hyponatremia.

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Hyponatremia is a condition in which the amount of sodium in the blood is lower than normal levels, which, in worst cases, can be deadly. This can be avoided by not over drinking, and making sure that you are keeping that electrolyte ratio in check. Here are a few good methods of consuming electrolytes: !

Sports drinks

!

Sodium tablets

!

Energy gels containing electrolytes

!

Salty foods, such as pretzels or boiled salt potatoes.

As much as we’d like for it to be, proper hydration is a tough aspect of endurance racing to predict. Even following the pee color and frequency test isn’t effective, since prolonged exercise causes the body to reduce urine production (it’s typical to go several hours without peeing during an ultra, even if you are staying properly hydrated). Best results come from knowing and listening to your body. The body’s selfregulating features are an incredible tool.

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Nausea A

ND NO, I’m not talking about that morning after you drink that beer type of

nausea.

Nausea is known to strike ultrarunners racing just about any distance. The good news is that, while it might feel like it at the time, nausea isn’t a death blow to your race.

What Causes Nausea During an Ultramarathon Nausea can be caused by a number of factors. While it might not look like it from this list, it’s usually pretty easy to figure out during the actual race what actually caused your nausea. Because you know what you’ve been eating, drinking, or sweating out, you can typically narrow down the causes and figure out a cure. Here are a few of the many reasons you might feel nauseated during an ultra: !

Too little fluid

!

Too much fluid

!

Not eating enough

!

Overeating

!

Too much salt

!

Too little salt

!

Running too quickly

You’re probably picking up on a pattern here. Finding the right balance of fluid, salt, and calories can be tricky for new runners, especially when you throw in


environmental environme ntal factors like heat or rain but, for better or worse, the body lets you know when you’re doing it wrong.

Ways to Combat Nausea While every runner and every situation is different, here are a few ways I’ve learned to combat nausea: !

Relieve yourself: By that I mean find a place to throw up or sneak off to the

woods to use the restroom. !

Take a salt tablet: If you’ve been consuming too much water, you may be

low on sodium. Taking a salt tablet like S-Caps S-Caps or eating a salty snack will help. !

Eat what feels right: Sometimes you just need something solid in your

stomach. Eat what looks/sounds looks/sounds good good at the time. !

Ginger chews: Ginger soothes the stomach. Ginger chews are easy to

carry and helpful when combating nausea alone on the trail. !

Coke (or Soda): Nearly every ultra out there has Coca-Cola at their aid

stations. The carbonation and calories can can help settle your stomach. Nausea is an unpredictable unpredictable challenge challenge for runners. It will not always happen but, but, when it does, don’t panic. Slow down, take care of the issue however you need to, and keep reminding yourself that it will pass.

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Sleeping the Week of Your Race R

EST. One might think that is the easiest easiest part of training training for a big race, race, but

often it isn’t.

We’ve all been there, tossing and turning until late in the night; replaying our training and expectations for the next day over and over again in our heads. Unfortunately, there is no magic trick for avoiding the “night before jitters.” But there are ways to prepare for them: !" Make sure you are getting more than enough rest the week leading up to

the race. Go to bed early every night. Avoid caffeine caffeine during the afterno afternoon on and evening, reduce your alcohol consumption, and don’t make any plans that will keep you busy late in the evening. #" Getting an excellent night’s night’s sleep two nights before the race is key. key. Many

ultras start at 5:00 am, or even earlier, so chances are you aren’t going to sleep much the night before a race even if you aren’t up with the jitters. Make sure the night before the night before is dedicated to nothing but sleep. $" Prepare as much of your gear and food as possible several days before the

race. A lot of that tossing tossing and turning is caused caused by panicked panicked thoughts thoughts regarding to-do lists and the like. You can avoid those thoughts by organizing your your gear and nutrition well ahead ahead of time. Prepar Prepare e the drop bags. Set out your race outfit and gear. gear. Check it, and double check it, so that you are certain everything is ready come race morning.


If you are traveling to the race, consider arriving a day or two early to help negate the effects of travel on sleep and eating patterns.

109


Race Day Packing List: !

Gear

• Shoes x 2 • Extra Socks • Your Running Clothes • Headlamp • Hat/bandana/visor/sunglasses • GPS • Lube • Preferred Hydration System • Dropbag • Headphones and music player (if you choose to wear them) • Sunscreen !

Nutrition

• Snack for pre-race • Sport drink mix • Gels, blocks, race snacks (bring extras to leave with your crew and in drop bags) • Post-run snack !

Other

• Warm clothing for before and after the race • Change of clothes for post run • Sandals for post race • Bib and safety pins

110


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119

Section 6

–YouAreUltra

You Are Ultra


You did it! I

STARTED THIS BOOK WELCOMING YOU to the small community of people

who even consider running an ultra. Now I’d like to be the first to

congratulate you on sticking with the training, through the good and the bad, and giving it your all on race day. I officially welcome you to the ultramarathon community.

Community The ultramarathon community is, in my opinion, the best running community out there. The sheer effort that each runner puts into an outing is incredible, and ultrarunners of all levels recognize your feats and celebrate in your accomplishments. It’s a community that for the last miles of a race spends more effort congratulating their fellow runners than they do worrying about passing a few more people before the finish. It’s a community that runs up mountains in the morning and socializes with beer in the evenings. It’s a community where runners young and old run side by side, swapping stories, tips, and laughs. It’s a great community, and I’m proud to welcome you to it.

121

Discovering Your Ultramarathon A

N ULTRAMARATHON is the type of beast that means something totally

different for each person. That’s why it’s your ultramarathon.

Whether after finishing your first race you immediately wanted to sign up for the next, or you immediately swore off ultra-distance races, I’m sure that the lessons you learned throughout the experience will take you to new heights. “Courage, drive, mental and physical strength,” these are all things runners tell me over and over again that they’ve gained from running ultramarathons. Now it’s up to you to see where your ultramarathon takes you. You’ve earned it.

Now What? The Opportunities are Endless N

ow that you’ve just done what many would think impossible, your opportunities for great adventures are endless. But here are a few I might

suggest: !

Go even longer: You’ve just built what might be the best running

foundation of your life, why not see where that will take you? Try an even further distance race in the coming season. !

Join a trail running club: Most communities have a trail running club eager

to welcome new members. These clubs often host local races, go on weekend long runs, and offer a group of like-minded runners ready to enjoy the trails. !

Try fast packing: Fast packing is the beautiful marriage between

backpacking and ultrarunning. Fast packers carry light backpacks which allow them to run and hike down a trail, and travel as much as two or three times as far as a traditional backpacker. !

Run a “Fat Ass” style ultramarathon: Fat ass ultras are no-frills events, typically put on by a local running club looking to host a casual race. They

have no entry fees, little aid, scarce course markings, and no official timing system. These races can be a lot of fun and a great way to take part in what your local trail running community has to offer. !

Take a break: Don’t worry, taking a break doesn’t mean it’s all for naught.

The tools you’ve learned through this training will come right back once you decide to start again. Take a break. Enjoy yourself.


Thank You I

CAN’T THANK YOU ENOUGH for giving this eBook a shot and trusting me to

help you throughout your ultramarathon training. I hope that the experience

has been as incredible as my first ultramarathon, which changed my life forever. Discovering that running an ultramarathon was about so much more than just the miles meant I was able to accomplish so much more in the years that followed that first ultra than I would have ever dreamed imaginable beforehand. I hope that you have a similar experience. If you want to share your experience, or just brag a little, I’d love to hear from you. Just shoot me an email at [email protected] . And never hesitate to contact me with any questions or concerns. See you on the trail. Doug Hay

124

Section 7

–AdditionalResources

Additional Resources


Race Calendars: !

UltraSignUp.com: Searchable database of ultramarathon races and results.

!

UltraMarathonRunning.com: Searchable race calendar.

!

Ultrarunning.com: Ultrarunning Magazine’s race calendar.

!

Marathons.Ahotu.com: Marathon and ultra race calendar.

!

FatAssUltras.wordpress.com: A directory of “fat ass” style races.

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Training Techniques: Foam Rolling Recommended Rollers: !

Trigger Point Performance

!

High Density Foam Roller

Techniques: !

Running Times

!

BodyBuilding.com

!

No Meat Athlete

180 Steps-Per-Minute Cadence •

How to Improve Your Running Cadence

127


Recommended Books, Magazines, Blogs, and Podcasts Books: !

Born to Run by Christopher McDougall: Trail and ultrarunning story, history,

and techniques !

Chi Running by Danny Dreyer: Running technique

!

Eat and Run by Scott Jurek: Inspiring stories from an ultrarunning elite.

!

The Power of Habit by Charles Duhigg: Habit techniques

!

Relentless F orward Progress Bryon Powell: Ultramarathon training

information !

Run Faster by Brad Hudson and Matt Fitzgerald: Running/training

technique !

Waterlogged by Timothy Noakes: Everything you need to know about hydration.

!

Your Performance Edge by JoAnn Dahlkoetter: Mental training

Magazines: !

Trail Runner Magazine

!

Ultrarunning Magazine

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Discover Your Ultramarathon

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