Relentless Forward Progress_ A Guide to Running Ultramarathons - Bryon Powell [0]
FORWARD
PROGRESS
A Guide to Running Ultramarathons
Bryon Powell
BREAKAWAY BOOKS
HALCOTTSVILLE, NEW YORK
2011
Relentless Forward Progress: A Guide to Running Ultramarathons
Copyright © 2011 by Bryon Powell
ISBN: 978-1-891369-90-2
Library of Congress Control Number: 2011925009
Published by Breakaway Books
P.O. Box 24 Halcottsville, NY 12438
www.breakawaybooks.com
FIRST EDITION
Contents
(page numbers refer to the paperback edition)
Acknowledgments 11
Foreword by Eric Grossman 13
1 So You Want to Run an Ultramarathon! 19
What Is an Ultramarathon? 19
Why Run an Ultramarathon? 21
How to Use This Book to Run an Ultramarathon 23
Why Run an Ultra? by Krissy Moehl 25
2 The Building Blocks of Ultramarathon Training 29
Turn Up the Training Volume 29
Training Pace 29
Weekly Mileage 30
Increasing Weekly Mileage and the 10 Percent Rule 31
On the Long Run 33
Put Your Back into It: Back-to-Back Long Runs 35
Bonk Runs 36
The Need for Speed: Intervals, Fartleks, and Tempo Runs, Oh My! 37
The Need for Speed?: Why Speed Training
Is Unnecessary for Ultramarathons, by Geoff Roes 40
Racing Far Is No Excuse for Training Slow, by Ian Torrence 43
Recovery 47
Tips for Recovery 49
Tapering 51
Ultra Cross Training, by Adam Chase 52
Burnout and Fear of Missing Out 55
Overreaching and Overtraining 56
Do You Need a Coach? 58
Conclusion 60
3 Training for Course Specifics 61
On Footing 61
Trails 62
Roads 63
Tips for Running a Road Ultra, by Michael Wardian 64
On Climbing 67
On Descending 69
Downhill Running in Ultras, by Dave Mackey 71
4 Using the Training Plans 75
Presumption of Training Background 75
Time Versus Mileage Versus Trail Mileage 76
Training Specificity 76
Speed Work 77
Intervals 77
Tempo Runs 79
No-Speed-Work Option 79
Rest 80
Tailor Your Training Plan 80
Days of the Week 80
Days Per Week 81
Altering Weekly Mileage 82
Jumping into the Deep End: Starting Training Plans at Week 5 83
Preparatory Races 84
Consistency Is Critical 84
Coach Yourself 85
5 Training for 50k, 50-Mile, and 100k Races 87
Modifications for Running Less than 50 Miles per Week 87
Training for a 50k Race 88
Option to Modify a Marathon Training Plan for a 50k Race 89
Training Plan for a 50k Race on 50 Miles per Week 91
Training Plan for a 50k Race on 70 Miles per Week 92
Training for 40-Mile to 100k Races 93
Training Plan for Races of 40 Miles to 100k on 50 Miles per Week 94
Training Plan for Races of 40 Miles to 100k on 70 Miles per Week 95
Training for Your First 50 Miler, by Dr. David Horton 96
6 Training for a 100-Mile Race 99
Training Plan for a 100-Mile Race on 50 Miles per Week 101
Training Plan for a 100-Mile Race on 70 Miles per Week 102
7 Trail Running Basics 103
Life’s Crooked Paths 103
Walking, Your New Best Friend 106
Lean on Me: Get a Boost From Trekking Poles 108
How to Walk Uphill 109
Staying Safe on the Trails 111
How to Fall 113
Does a Bear **** in the Woods? 116
For Men 116
For Women 116
Defecating in the Woods 117
Protect-A-Place, for the Places You Want to Protect Most:
A New and Improved Formula for Running Trails
Responsibly, by Dakota Jones 119
8 Hydration and Electrolytes: Keeping the Glass Half Full 123
Fluid Loss 124
Electrolytes and Hydration 125
Table: Water–Electrolyte Balance, by Karl King 127
Monitoring Hydration 128
Hauling Your Hydration Source 129
Tips for Drinking on the Go 130
9 Fueling the Fire: Nutrition and Ultras 131
General Notes on Nutrition 131
Feed the Habit: Long Run and Race Day Nutrition 133
Nausea 137
Fueling for Recovery 139
10 No Pain, No Gain: Dealing with Injuries and Other Setbacks 141
Listen to Your Body 142
The Dish on Chafing 142
The Agony of De Feet 143
Blister Prevention by John Vonhof 145
Rhabdomyolysis and Kidney Failure 149
I Said, NSAIDs! 151
The Lean, by Scotty Mills 152
11 Gear Up 155
Treat Your Feet Right 155
Benefits of Trail Shoes 156
Choosing a Shoe for the Trail 159
Light Up the Night 160
Getting Carried Away: Options for Hauling