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Jane R.
Jane R. Sendmail

Training Techniques for 1st Ultra

posted over 1 year ago | Report

Hi,

I tried to run a 50 miler this last summer but felt that I was not strong enough. My hill climbing and pacing needed work. I could run 4-5 hours and fueled well but my time and climbing was not good enough. A month ago I started hill intervals, strength training and some speed work.

I would love to hear thoughts on training ideas for base and build stages. Thanks!

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7 posts

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  • Zachary K.
    Zachary K. Sendmail

    Your question also interests me, because I would love to learn more about training and running an Ultra. It is one of my major goals.

    posted over 1 year ago | Report

  • Nik W.
    Nik W. Sendmail

    Hi Jane
    you could write a book in answer to your question. :>) I ran ultras for a few years and learned a lot about what works for me (but not necessarily anyone else), then blew a disc in my back and had to take a few years off, and am just now getting back into it. There are a few basic things I believe about ultrarunning that are kind of universal, and a couple training thoughts (which I guess is what you asked).

    0. everyone is different. Way different. Your mileage may vary, as they say. You have to figure out what works for you, and it will take years and probably quite a bit of pain and discomfort, maybe some vomiting or something too. That's my caveat. :>)

    1. I like to start with strength training in the offseason. Don't worry about the upper body much, just keep it toned. Work on the core (abdomen/back) and legs-- I can't do core with my back so I do the legs a lot, and spend 3 days a week for a month lifting rather than running. Do the weights correctly with good form-- that's more important than how heavy it is. BTW, my coach says he likes kettlebells a lot but my gym doesn't have them. Make your thighs big and strong and you will be able to walk up hills all day. :>) And it will keep your knees connected to the rest of you on fast downhills.

    2. they say to build not more than 10% mileage every week-- personally I feel like can increase more because I only run 3 days a week (time constraints) so I have more days to recover. I would recommend more of a 10-20% increase to your long run every week and keep your other days the same or slightly longer but that is very dependent on the individual. Once you get to a good level (mine is 25 or 30 miles/week with a 12-15 mile long run) you can keep it there and go faster each time. Or if you have time start doing 20-30 mile long runs, or 50 mile weekends or whatever.

    3. do a long run every week. 10 or 12 or 20 miles (or better yet measure it in hours), slow and steady, relax and don't push it, walk if you want. This is how you will race. I think (not everyone agrees) the long slow run is your base. Don't worry about speedwork or 5Ks or anything-- just put in the time/mileage. Go ahead and run around a track for a few hours starting at midnight to get used to that if you are going to run overnight because nighttime is kind of weird and slow. But ultras are fun-- fun people, pretty trails, good food and friends. They are not 10Ks where you can't get a deep breath in, or cutthroat road marathons where people are elbowing you out of the way for 965th place. They are a relaxing place to make your calves sore. :>)

    4. anyone who can run 20 miles without stopping can finish (not win) a 100 miler. Or at least a 24 hour race. Assume you will walk a lot and most if not all the uphills: "if you can't see over it, walk it." You will not do a 8 or 9 minute pace, a 24 hour 100 is over 14 minutes. Assume you are going to be out there forever, start slow and taper from there. You can probably finish a 50K if you can run 10 miles without stopping. Walk all the hills and don't go out too fast-- don't even sweat until mile 10.

    5. learn what works for you for fueling *in training*. You will need protein after about 3-4 hours and fat after 6-8 hours if not earlier. Try eating different things when running some place you can bail on the run easily, lol. Everyone is different-- for example, I like perpetuem for long races but have a good friend who can't stand it and vomits it almost instantly. Start with 16-24 oz water, 100-300mg sodium and about 200 cal per hour and see where you need to change. And only drink complex carbohydrates-- no simple sugars. Don't drink/eat anything new during the race. Also, learn what clothes and equipment work for you during training-- those shorts will be your very close friend after 10 or 12 hours so they batter not even have a seam that irritates you. :>)

    6. It's all in your mind. See #4, you can already run 20 miles. You will get tired and want to quit, you will have pain various places, you will think this sucks and want to quit at the next aid station. Keep going and you will feel better after awhile. And then you will feel like crap again later. Ignore the discomfort-- it builds character and makes for a better story. Seriously, though, pain is a perception (you "feel" pain) which means that is how your brain interprets that particular discomfort. You can train your brain to interpret various degrees of discomfort and become more resistant to pain. Hot showers on my chafed areas is how I trained myself. :>)

    7. Have fun. You will probably not win anytime soon. I don't mind that I will never win an ultra, and I am very competitive. I just want to have fun and see the sights and feel good about finishing. Not many people in the real world can do what we do and it makes for some good camaraderie. Chat with the people you are running with-- they are probably pretty cool.

    8. Join an ultrarunning email group like the yahoo group. The people on there are full of knowledge and some other stuff most of the time. We will help you with pretty much whatever you need. And motivate you besides.

    So there you have it, I guess I did write a book. :>) Hope this helps and hope to see you out there someday!

    Nik
    northern california

    posted over 1 year ago | Report

  • Jane R.
    Jane R. Sendmail

    Thanks Nik. I appreciate all the great information. I'll start looking for an ultra to run this summer, you gave me a glimmer of hope that perhaps I can run with the ultra pack after all.

    I typically run a 13 min mile on the trails and really thought that just wouldn't work for time cutoffs but it sounds like that is possible. Thanks Again!!!

    PS: Wouldn't want to have huge thighs but I get the strength idea.

    Jane

    posted over 1 year ago | Report

  • Jane R.
    Jane R. Sendmail

    Nik has left some great info on ultra running. Check it out. Are you still thinking about doing an ultra?

    Jane

    posted over 1 year ago | Report

  • Nik W.
    Nik W. Sendmail

    where do you live? I might know of a good local ultra....

    posted over 1 year ago | Report

  • Tim H.PRO
    Tim H. Sendmail
    in reply to what Jane R. said:Nik has left some great info on ultra running. Check it out. Are you still thinking about doing an ultra? Jane

    Jane; Did you pick out an ultra and how is your training going?
    Tim H

    posted about 1 year ago | Report

  • Craig L.
    Craig L. Sendmail

    Jane, here is the URL to a plan that I and my friends have used: http://www.runnersworld.com/article/0,7120,s6-238-244--7556-1-2X3X4-3,00.html

    I agree with much of what Nik said. You won't need any speed work. You will need to build strength, which you can do on the hillls. Ultrarunners walk the uphills and run on flats or downhills. It's perfectly OK to walk at other points along the course as well. Some people train with built in walk breaks--run 25 minutes, walk 5, for example. Aid stations have lots of food. Stop and refuel. You will find people who are running at your same pace--stick with them when you can; it makes the miles go easier. When I started, people said that ultras are easier than marathons--I didn't believe them. But it's true, generally. You will run slower, usually on trails, you will walk more, stop to eat, and the people who run ultras are very supportive. Go for it and have a great time.

    posted about 1 year ago | Report

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