Relentless Forward Progress_ A Guide to Running Ultramarathons - Bryon Powell [11]
If you’ve run one or two marathons, start building up your long runs from shorter distances. Progressively increase that distance more slowly than someone who has cranked out a multiple marathons every year for a few years.
Many marathon programs call for long runs every other week. As you build toward an ultra, try to get in long efforts most weeks. In transitioning to doing so, alternate between shorter and longer long runs to provide relative breaks on a regular basis.
Do not become scared by the numbers that follow. They are a guide for those looking at a long-term buildup prior to running various ultra distances. If you are training for a 50k, log a few runs of around 25 miles with as many 18- to 22-mile runs as you feel comfortable with. For a 50-miler, hit 25 or so miles a couple of times with maybe one effort of around 30 miles. An easy way to log the 30-miler is to run a 50k race as that long run.
Don’t run a 100-mile race as your first ultra. Why? Not because it’s impossible, but because your experience is likely to be more pleasant and your chances of finishing higher if you first run a few other ultras. In particular, shoot for running at least one 50k and either a 50-mile or a 100-kilometer event as part of your buildup to the 100miler. Alternatively, if you want to be an ultramarathon race virgin when you hit the 100-mile starting line, your training might include numerous 20- to 30-mile runs, one in the 30-to-35-mile range, and a 40-to-50-mile run.
In advance of any focus ultramarathon, plan on running two or three tune-up races in which you test your gear, nutrition plan, and fitness. It’s perfectly acceptable to run additional races as your long runs, so long as you complete the events without competing. Think of these noncompetitive races as supported long runs with added fans and companions. Do not get in the habit of pushing yourself to complete exhaustion in these “non-races.” If you do, you’ll be cutting into your weekday training too often while also increasing your risk of injury and fatigue.
As will be discussed in chapter 3, specificity is a key aspect of ultramarathon training. You should log at least a few long runs in conditions that mimic those you’re likely to encounter on race day. It’s important to match the running surface (road, trail, or trail with very poor footing) and topography of the race (flat, hilly, or mountainous). Similarly, while there’s nothing wrong with pushing the pace during an occasional long run, it’s critical that some of your long runs mirror the slower pace to be expected during your ultra. Your running gait changes along with your pace, so you’ll want to be comfortable and trained to run slower than what feels right for a fresh five mile run around town.
Training on mountainous trails prepares you for racing on mountainous trails. (Photo by Glenn Tachiyama)
Put Your Back into It: Back-to-Back Long Runs
Some ultrarunners swear by back-to-back (B2B) long training runs. They hypothesize that it’s necessary to learn how to run on tired legs. However, regularly running a significant portion of your weekly miles on tired legs is asking for injury. Instead, consider using B2Bs judiciously in your ultramarathon training.
For instance, benefits exist in strategically running a B2B three to six weeks before an ultra, especially your first. It’s great to have some experience in dealing with heavy, unresponsive legs as well as with a beat-up psyche in advance of race day. There are, of course, the benefits inherent to running extra miles, especially long-run miles. If spaced out with adequate recovery, running two or even three B2Bs in the season leading up to your focus ultra is beneficial.
If you do run one or more B2Bs, be hypervigilant with regard to injury on the second day and in subsequent days. Don’t confuse acute injury-related pain with fatigue or muscle soreness, which is what you are learning to