This is a bit long and wordy. Sorry but there are some good points.
I drew up an outline for the camp.
Major Topics to be discussed
Train, Never “work out”
Set Goals, Break them down
Training for a 50K, 50 Miles, 100 Miles
Hydration: Training and Racing
Fueling: Training and Racing
Running The Race
Dealing with problems during the Ultra
Always have a race out there you are training for.
Develop a training plan to peak four weeks before the race.
How do you do that?
Determine where you are now
Go out and do a run. See how far you can run – comfortably
Use miles or hours
Use this test run as a starting point.
Refer to the charts and plug in
Build based on a schedule
When not building, maintain fitness at a reasonable level
Select the right race, distance, location and date
Go to Ultrarunning's online calender and select a race.
If you have never run and ultra start with a 50K, nothing longer
Select reasonable distance.
Run several 50k or Marathons before moving up
Lots to learn running 50K
The Race you Select should be just past the end of your training schedule
It should be close to home
It should be a fairly easy race – not too mountainous preferably multiple loops.
In the NE Alabama area consider Dizzy 50s, Huntsville and Tashka 50K in Tuscaloosa
The jump from a 50K to 50 miles is HUGE
50K will take most of you 5 to 7 hours.
50 Miles will require 10 to 14 hours to run for most
My first 50 miles was a disaster despite having just finished Tahoe 100 two months earlier
Develop your training plan to get you to your goal. See the training schedules at the end.
50 Mile Training
100 Mile Training
See the enclosed training schedules (The first 3 schedules use miles, Schedule 4 used hours)
Schedule 1 is the standard 16 week training program for running a marathon.
Schedule 2, I modified schedule 1 to a 20 week program for running three days each week
Schedule 3 is a 26 week schedule for running a 50K
Schedule 4 is a plan to take you from a 50 K to a 50 miler in 25 weeks.
Hydration: Training, Racing, 50K, 100 miles – Its all the same Practice in training what you will do in races.
50K, 50 Mile, 100 Mile
Electrolytes – Which are best?
Options are: Salt Sticks, Endurolytes, Brew, Fizz, NUUN, “Salt,” Enliten
I personally like Thermolyte Metasalt caps
Too little – cramps, sick at stomach – Liquid in you stomach is not absorbed as fast as you drink
It literally sits in your stomach and sloshes around.
Too much – sick at you stomach
My electrolyte plan: After trying every possible technique I have finally figured out (for me) simple is best.
HOT?? I really don't know. - 8 hour training runs really don’t tell you all you need to know
Water: There are all kinds of ways to figure how much water to drink. I just drink what I feel I need. I drink constantly, a little at a time. Never a lot at once. This is one of those things you work on in training and in your first races.
It is possible to drink too much and this is dangerous
Usually Dehydration is problem – especially in heat
Fueling: I use only one primary fuel for training and racing – Carbo Pro.
It is almost tasteless and totally dissolves in water. It has never upset my stomach
There are many products out there, Perpetuem and Heed, Chews, gels, energy bars, etc.
Training - Test in Training what you plan to eat in races.
Figure out what you like and try it in a race.
Racing - I eat what looks good.
chips, broth or noodle soup, cookies, cokes, PBJ sandwiches, grilled cheese,
barbecue sandwich on roll, role-ups, pecan pie,
Now I only carry CarboPro carbmix
I also like Honey Stinger Waffles and usually carry a few.
Sometimes I carry a Honey Stinger Chew block.
Occasionally I eat a GU but rarely.
I also carry Ginger Chews for an upset stomach.
Another product that is great for stomach problems is Enlyten Strips.
Tapering: When to start, How much.
How much to taper depends on the lever of training.
If you have been training for a 50 or 100 miler and just put in three or fore consecutive weeks
Of 8 hour and back to back runs taper three weeks
If you plan to run a 50 K and you big runs were 5 or 6 hours you probably should only taper
two weeks. The critical point is to be totally recovered by race day.
Rule of Tapering: Don't Slow Down!
Maintain the same level of intensity as you did in you regular training.
That is, Run just as hard on the taper runs, just not as long. Follow this rule right down to
the final week. Weekend before your race, run a couple of hours at an easier pace and if
you run during race week really take it easy. I never run the week before a 50 to 100 miler
This is partially because there is just so much to do before a major race.
If you are running a 50K that weekend you could go out and run mid week without doing
any damage. It might even be a good idea to ease the nerves.
Running The Race: 50 Mile, 100 Mile
Create a “Que Sheet” Have it laminated.
After running a few 50K you will know about where you fall in the pack.
Look at the race website and they will usually have an aid station chart with various finish times
and cutoff for certain aid stations. The following is for a mid pack runner.
AS 4 Lead runners expected at 11:00 AM, Cutoff is 3:00 PM. You could expect to arrive about 1:00PM
Set up your Que sheet using this procedure. It is also good to list the cutoffs down the side.
Only use the Que sheet as a way to see how you are doing, not as a goal you must reach.
This is a copy of my pace chart from the Grindstone 100. The chart was actually about 2.5 X 4 inches. Small enough to stick in a pocket .
|1 Falls Hollow||5.18||5.18||07:15:00||P||7:15P||50|
|2 Dry Branch Gap||9.45||14.63||10:15:00||P||10:15P||40|
|3 Dowells Draft||7.48||22.11||DC||12:45:00||A||12:59A||40||1|
|4 Lookout Mtn||8.35||33.46||03:15:00||A||3:25A||40|
|5 North River Gap||5.45||35.91||DC||05:10:00||A||5:20A||6:30A||50||1|
|6 Little Bald Knob||7.83||43.74||D||07:45:00||A||9:16A||30||2|
|7 Reddish Knob||4.45||48.19||09:15:00||A||10:32A||30|
|8 Gnashing Knob||3.37||51.56||10:25:00||A||11:48A||30|
|9 Reddish Knob||3.37||54.93||11:35:00||A||12:46P||30|
|10 Little Bald Knob||3.79||58.75||D||12:50:00||P||2:08P||40||1|
|11 North River Gap||7.83||66.55||DC||03:30:00||P||5:28P||6:00P||30||2|
|12 Lookout Mtn||5.45||72||05:20:00||P||7:54P||40|
|13 Dowells Draft||8.35||80.35||DC||08:05:00||P||11:16P||40|
|14 Dry Branch Gap||7.48||87.83||10:35:00||P||1:18A||2:00A||50||2|
|15 Falls Hollow||8.84||96.67||01:35:00||A||5:15A||40|
Walk/Run This is how I run these races.
50K Run all flat and downhill and gentle uphill. Early in race run everything except steep uphills
50 Mile Treat like a 100 – Run downhill, run flats, walk all uphill - I will run up gentle uphills
100 mile Run “runnable” downhill, 1/2 to 3/4 of the flats, NO uphill (mostly) I will run some on very long,
very gentle uphills as much to vary muscle usage as anything.
Aid Stations Strategy
50K, Don't use a dropbag in an average 50K. It just wastes too much time.
As you approach the aid station open you bottle or pull of your pack and
have it ready to fill. Have any bottles of carb mix out to fill also.
Barely slow down, just enough to fill bottles and grab a banana or sandwich
* Never sit down during a 50K (with obvious exceptions)
50 Mile Races, You will need drop bags unless you are really fast. I drink and average of
one Carbo Pro bottle every 1.5 hours so I will need 8 if I expect to run 12 hours.
Depending on location of AS that allow drop bags, I will start with at least 2 Carbo Pro
Bottles, Only one with water in it.
Only sit down at dropbag aid station, just long enough to sort through gear. Get up and out.
100 Mile Races, Put a dropbag at every dropbag AS. Even if you don't think you will need one
there, throw in a dry shirt, socks, towel, etc, just in case. Also put in a few extra salt
tablets, ginger chews, carb mix, just in case something didn't get delivered where you
needed it. Or, just in case you ran right out of the last AS and forgot something.
Believe me, that happens in 100.
Same Rules Apply – Never sit at an aid station unless you are sorting through a dropbag.
Get in and out as quickly as possible.
Pinhoti 100 has 19 aid stations. 5 minutes in each is 1 hour 35 minutes. Don't just hang out.
Problems during the race – Talk about what could be an endless list!
Dehydration and Hyponatremia
Injury from a fall
Good Rules to follow:
It is always a good idea to stick a very light weight jacket in a pocket or pouch just in case
Have a course map or directions in a Ziploc baggie
Carry a little tape and a small knife so you can make repairs, take care of blister, etc.
Compass?? This is probably a good idea
Paper Towels in a Baggie, good for lots of things including toilet paper.
Running in the Mountain out West – You have to be prepared for snow, sleet, hail and severe
Carry a breathable jacket with hood and pants, Gloves, warm cap, tights, dry socks, etc
It is also a good idea to have a space blanket with you.
And this is in the Summer!!
Experiment during training. Find what you like
I personally like shorts with pockets. Be careful not to put too much in them.
Layering – Look at the forecast. Get temp at start and high for the day. Dress accordingly.
Dress so you will be a little uncomfortable the first mile on cool or cold days.
Experiment during training
Gloves, arm warmers and hat are easy to pull off as it warms.
If it is going to get hot later, don't start with a heavy base layer. You will have to stop and take
everything off to remove it.
I put on a bottom layer that is what I intend to end up wearing at the end.
If you run with a hydration pack you will have to remove it every time you remove a layer.
You might want to leave a drop bag in a 50K at an early aid station just so you can drop off a jacket
or gloves that you no longer need
In a 50 or 100 miler you have to consider that if it started off cold it will likely get cold again at night.
Either have extra warm clothing stashed or keep it with you.
Hydration – Choose what you like
If I am not using trekking poles I always carry Nathan Hand Held 20 oz. water bottles
If I am using poles then I wear my Nathan 2 Liter or 3 Liter Hydration Pack
Some people like Belt water carriers
I do use the Nathan Quick Draw for the 10 oz bottles of Carbo Pro
Night Running – Go out and practice this. You will love it.
One light source, flashlight - best, Headlamp - OK, waste belt light - Not good .
Headlamp leaves everything flat. 2 dimensional - you can direct beam where needed
Flashlight good - can see shadows (3 dimensional) dirct beam where needed.
Use two light sources. Best alternative
Flashlight and headlamp works great
Waste lamp and headlamp works great
RULE: If you will be running into the night, always start with a small flashlight in a pack or pocket.
Just in case! Keep it as a backup
Place headlamps and flashlight to use overnight in a dropbag before you think you will need them
I also always carry an extra set of batteries for each.
Trekking Poles – They are great for races with long climbs
Black Diamond Z-Poles are far and away the best.
Don't carry them for hours for one climb as at Leadville 100. Stash them in the dropbag just before.
Shoes? Try different kinds until you find something you like. Stay with that shoe.
at least till you want to try something else
Gaiters – YES - YES and Yes! Do I need to say anything else?
I like Dirty Girl Gaiters. You can make a fashion statement with them.
They are cheep and work great. I ran the Grindstone in a pair and in 35 hours I never removed
a shoe for any reason. No trash, no sticks, no rocks, nothing.
Maintaining a certain fitness level
Injuries – Obvious & Not so obvious
|Standard 16-Week Marathon Training Schedule in miles|
|My 20 Week Marathon Training Schedule in Miles|
|My 26 Week 50K Training Schedule in Miles Run|
|Weeks||Weeks Following a 50K|
|50K to 50 Miles – 25 weeks - Listed in Hours Run|