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Even someone who has been running for a long while or has ultramarathon experience can benefit from a coach. Ultramarathon coach Paul DeWitt suggests that coaching may interest “a good runner who is already putting in plenty of effort and getting good results, but has never had a structured training program (that is, he or she never ran in high school or college) and feels like he or she isn’t getting the most out of his or her efforts.”

Keep in mind that choosing a coach is a personal decision. A coach who is a great fit for one runner isn’t necessarily the best for another. Likewise, being a great runner also doesn’t guarantee that a person is a great coach, although it certainly doesn’t preclude it. Do your homework and pick a coach who fits your needs, desires, and personality. On the last point, if you’re not comfortable working with a particular coach, then you’re not going to get the most out of that relationship.

If you decide to train with a coach, take a look at the compilation of ultramarathon coaches located at www.iRunFar.com/2008/ 11/ultramarathon-coaches.html. You can also access the link at www.iRunFar.com/rfp/resources.

Please oblige this one word of caution before moving on. If, after reading this book, you do work with a coach, please fully buy into and adhere to the coach’s system. Just as there are multiple ways to skin a cat, there are also multiple ways to prepare for an ultramarathon. Rather than using this book to challenge your coach, think of it as a way to become familiar with words and concepts, as a resource that will allow you to more fully engage with your coach. On the other hand, do not take training or racing methods from this book and intermingle them with your coach’s plan for you without first discussing them.

Conclusion

Like all successful running, the crux of ultramarathon training is balancing training volume, intensity, and recovery. In your training, balance long runs with days off and overall training volume with the need for rest periods. Back-to-back long runs and speed work further enhance training, but again call for self-monitoring and prudent recovery. To consistently overstep your body’s limits in training serves only to ensure suboptimal performance. With these words of caution in mind, you are now ready to move on to the specific training plans found in chapters 5 and 6.

3

TRAINING FOR COURSE SPECIFICS

In comparison with ultramarathons, most non-ultra road races are very similar, so races of similar length can be run on relatively undifferentiated training. Not so with ultramarathons. Footing, climbs, and descents vary widely. Note that environmental conditions, such as temperature and altitude, can also differ greatly; these are addressed in chapter 13.

Before you sign up for an ultra, investigate what the course conditions are likely to be. If this will be your first ultra, try to match your existing strengths with the course. Perhaps more important, consider whether the course’s greatest challenges coincide with your biggest weaknesses. If so, consider choosing a different race for your ultra debut.

After you’ve chosen your focus race, reflect upon which aspects of the course differ the most from your previous race experience and recent training regimen. Once you identify these aspects, determine how you will prepare for them. Below are guides to help you prepare for difficult footing, pounding pavement, strenuous climbs, and devastating descents.

On Footing

It goes without saying, but attempt to run surfaces similar to those found on the racecourse prior to race day. If the race will be run primarily on dirt trails, it’s wise to spend a material portion of your training on trails. Likewise, if you’re a steadfast trail runner who is tackling a road ultra, bite the bullet and spend some time hitting the road. Such runs help you prepare both physically and psychologically.

Trails

For the unfamiliar, there’s a learning curve when it comes to running trails. From figuring