Ultra Training Camp

On November 10th we put on a Training Camp for anyone interested in learning more about running ultras.  Anything from "Your First Ultra - 50K" to running a 100 miler.  The timing was great, since it was the weekend after the Pinhoti 100 here in Alabama and a friend that ran Pinhoti come to the camp and talked about her experiences running her first 100 miler.

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
 Tapering
 Running The Race
 Dealing with problems during the Ultra
 Equipment

Never Workout:
    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.
     Training
          50K
          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
          Training
          Racing
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.

          Take one salt tablet every hour in cool and cold weather.

          Take one salt tablet every 45 min in warm weather.
     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 .

		Segmt	Cumul		Probable		Last	Cutoff	H2O	Vsp
		Length	Miles						Oz.
Start		0	0		06:00:00	P			30	3
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
Finish Camp		5.18	101.85		03:35:00	A	7:52A

Pacing
     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
   BONK
   Blisters
   Injury from a fall
   Hypothermia
   Progressive injuries
   Equipment failure
   Getting Lost
   Unexpected Rain
   Unexpected Heat
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
         thunderstorms
    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!!

Equipment
  Clothing
       NO Cotton!
       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.

Recovery
Maintaining a certain fitness level
Injuries – Obvious & Not so obvious
Drop Bags

Schedule1
	Standard 16-Week Marathon Training Schedule in miles
	Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun	Total
	1	3	Rest	4	3	Rest	5	Rest	15
	2	3	Rest	4	3	Rest	6	Rest	16
	3	3	Rest	4	3	Rest	7	Rest	17
	4	3	Rest	5	3	Rest	8	Rest	19
	5	3	Rest	5	3	Rest	10	Rest	21
	6	4	Rest	5	4	Rest	11	Rest	24
	7	4	Rest	6	4	Rest	12	Rest	26
	8	4	Rest	6	4	Rest	14	Rest	28
	9	4	Rest	7	4	Rest	16	Rest	31
	10	5	Rest	8	5	Rest	16	Rest	34
	11	5	Rest	8	5	Rest	17	Rest	35
	12	5	Rest	8	5	Rest	18	Rest	36
	13	5	Rest	8	5	Rest	20	Rest	38
	14	5	Rest	8	5	Rest	9	Rest	27
	15	3	Rest	5	3	Rest	8	Rest	19
	16	3	Rest	3	Walk 2	Rest	26.2	Rest	34.2	Race
Schedule2
	My 20 Week Marathon Training Schedule in Miles
	Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun	Total
	1	Rest	3	Rest	3	Rest	5	Rest	11
	2	Rest	3	Rest	3	Rest	5	Rest	11
	3	Rest	3	Rest	4	Rest	5	Rest	12
	4	Rest	3	Rest	5	Rest	7	Rest	15
	5	Rest	3	Rest	5	Rest	7	Rest	15
	6	Rest	4	Rest	5	Rest	8	Rest	17
	7	Rest	4	Rest	6	Rest	8	Rest	18
	8	Rest	4	Rest	6	Rest	10	Rest	20
	9	Rest	4	Rest	7	Rest	10	Rest	21
	10	Rest	5	Rest	8	Rest	10	Rest	23
	11	Rest	5	Rest	8	Rest	12	Rest	25
	12	Rest	5	Rest	8	Rest	14	Rest	27
	13	Rest	5	Rest	8	Rest	16	Rest	29
	14	Rest	5	Rest	8	Rest	16	Rest	29
	15	Rest	6	Rest	8	Rest	20	Rest	34
	16	Rest	4	Rest	8	Rest	15	Rest	27
	17	Rest	6	Rest	8	Rest	20	Rest	34
	18	Rest	5	Rest	8	Rest	18	Rest	31
	19	Rest	3	Rest	3	Rest	8	Rest	14
	20	Rest	3	Rest	2	Rest	26.2	Rest	31.2	Race
Schedule3
	My 26 Week 50K Training Schedule in Miles Run
			Recovery		Speed		Trail
			Run		Run		Run
	Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun	Total
	1	Rest	3	Rest	3	Rest	5	Rest	11
	2	Rest	3	Rest	3	Rest	5	Rest	11
	3	Rest	3	Rest	4	Rest	5	Rest	12
	4	Rest	3	Rest	5	Rest	7	Rest	15
	5	Rest	3	Rest	5	Rest	7	Rest	15
	6	Rest	4	Rest	5	Rest	7	Rest	16
	7	Rest	4	Rest	6	Rest	8	Rest	18
	8	Rest	4	Rest	6	Rest	8	Rest	18
	9	Rest	4	Rest	7	Rest	8	Rest	19
	10	Rest	5	Rest	8	Rest	10	Rest	23
	11	Rest	5	Rest	8	Rest	10	Rest	23
	12	Rest	5	Rest	8	Rest	12	Rest	25
	13	Rest	5	Rest	8	Rest	12	Rest	25
	14	Rest	5	Rest	8	Rest	14	Rest	27
	15	Rest	6	Rest	8	Rest	12	Rest	26
	16	Rest	6	Rest	8	Rest	16	Rest	30
	17	Rest	6	Rest	8	Rest	18	Rest	32
	18	Rest	6	Rest	6	Rest	18	12	42
	19	Rest	6	Rest	10	Rest	20	Rest	36
	20	Rest	6	Rest	10	Rest	16	Rest	32
	21	Rest	6	Rest	6	Rest	20	15	47
	22	Rest	6	Rest	6	Rest	24	Rest	36
	23	Rest	6	Rest	6	Rest	24	Rest	36
	24	Rest	6	Rest	6	Rest	16	Rest	28
	25	Rest	6	Rest	6	Rest	10	Rest	22
	26	Rest	3	Rest	2	Rest	32	Rest	37	Race
Recovery
	Weeks	Weeks Following a 50K
	After	Mon	Tue	Wed	Thu	Fri	Sat	Sun	Total
	1	Rest	3	Rest	3	Rest	5	Rest	11
	2	Rest	6	Rest	6	Rest	10	Rest	22
	3	Rest	6	Rest	6	Rest	12	Rest	24
	4	Rest	6	Rest	6	Rest	15	Rest	27
	5	Rest	6	Rest	6	Rest	15	Rest	27
Schedule4
	50K to 50 Miles – 25 weeks - Listed in Hours Run
			Recovery		Speed		Trail
			Run		Run		Run
	Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun	Total
	1	Rest	1	Rest	1	Rest	3	Rest	5
	2	Rest	1	Rest	1	Rest	3	Rest	5
	3	Rest	1	Rest	1	Rest	3	Rest	5
	4	Rest	1	Rest	1.5	Rest	4	Rest	6.5
	5	Rest	1	Rest	1.5	Rest	4	Rest	6.5
	6	Rest	1	Rest	1.5	Rest	4	Rest	6.5
	7	Rest	1	Rest	1.5	Rest	5	Rest	7.5
	8	Rest	1	Rest	1.5	Rest	5	Rest	7.5
	9	Rest	1	Rest	2	Rest	5	Rest	8
	10	Rest	1	Rest	2	Rest	4	Rest	7
	11	Rest	1	Rest	2	Rest	6	Rest	9
	12	Rest	1	Rest	2	Rest	6	Rest	9
	13	Rest	1	Rest	2	Rest	5	Rest	8
	14	Rest	1	Rest	1.5	Rest	6	Rest	8.5
	15	Rest	1	Rest	1.5	Rest	6	Rest	8.5
	16	Rest	1	Rest	1	Rest	5	5	12
	17	Rest	1	Rest	1.5	Rest	6	Rest	8.5
	18	Rest	1	Rest	2	Rest	7	Rest	10
	19	Rest	1	Rest	2	Rest	8	Rest	11
	20	Rest	1	Rest	1	Rest	6	6	14
	21	Rest	1	Rest	2	Rest	8	Rest	11
			Taper
	22	Rest	1	Rest	1	Rest	6	Rest	8
	23	Rest	1	Rest	1	Rest	4	Rest	6
	24	Rest	1	Rest	1	Rest	2	Rest	4
	25	Rest	1	Rest	0	Rest	50 miles	Rest	51
					Recovery
	26	Rest	0.5	Rest	1	Rest	2	Rest	3.5
	27	Rest	1	Rest	1	Rest	3	Rest	5
	28	Rest	1	Rest	1	Rest	3	Rest	5
	29	Rest	1	Rest	1	Rest	3	Rest	5
	30	Rest	1	Rest	1.5	Rest	4	Rest	6.5