Relentless Forward Progress_ A Guide to Running Ultramarathons - Bryon Powell [24]
Research Race Assistance Generally
Research the rules that apply generally to the giving or accepting food and beverages on the course.
Are you allowed to share with others on the course?
Can you accept aid outside an aid station?
If yes, how far outside?
Do you need to carry water or at least a water receptacle in the case of a cupless race?
Can the people giving you aid be moving or must they be standing still?
Take note of any other rules that could result in your disqualification, such as whether your crew can tell you the position of the other athletes.
Research Aid Station Locations and Fare
Look into where aid stations are located on the course and what food and drink those stations will have, so you can plan appropriately. Knowing where you can count on aid, whether supplied by the race or a support crew, should allow you to carry less than a typical trail ultra. For instance, you might not need to carry any fluids and might carry fewer PowerBar Gels. Given that changes in pace are rarely as abrupt in road ultras as in trail ultras, you don’t need to carry as many emergency rations.
Note: Please put your trash in a waste receptacle, if possible, or at least drop it at an aid station. Being on the roads is no excuse to litter!
Run the Tangents
Many athletes run farther than necessary. Periodically, look ahead to the next turn in the course and take the straightest line to the inside of that turn. Do, however, to be sure to follow any pre-race instructions and on-course marking with regard to where on the road you must run.
Set Goals
Break your race into sections and set a few goals for each section. These goals can help you keep moving if things don’t go as planned.
Prepare for the Monotony
Know that mental and physical breaks come infrequently during a road ultra. Road running is tough. Your legs are continually pounded and the pace is relatively quick. Just as you need to concentrate on your footing during a trail ultra, you need to focus your mind on maintaining your effort during a road ultra.
Be Alert for Traffic and Obstacles
Road ultras often do a good job of protecting participants from cars. Obviously, stay alert if the course or parts of it are open to vehicular traffic. When a road ultra is run on bike paths, the paths often remain open to the public. If that’s the case, be alert for walkers, cyclists, dogs, and other moving obstacles. Check to see if the race prohibits headphones for your safety and the safety of others.
Even though obstacles are much less frequent in road ultras, be mindful that you don’t step in a pothole, trip on a curb, or run into a sign.
Run Fast and Have Fun
Road ultras are a great place to run a personal best. They can also be a nice way to see a city, town, or park.
Michael Wardian is a husband, father, international shipbroker, and professional runner based in Arlington, Virginia. The USA Track and Field Association (USATF) named him Ultra-runner of the Year for three straight years (’08–’10), during which time he won a combined six USATF road and trail national championships ranging from 50k to 100k.
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On Climbing
Many ultras take place in hilly or mountainous terrain. If your next ultra is such a race, be prepared to make it up the next hill or mountain. The good news is that unless you are a front-runner, you’ll be walking most grades steeper than a gentle incline. Because of this, hill training for an ultra is much different from hill training for either short trail races or undulating sub-ultra road races. There is nothing wrong with continuing with shorter, more intense hill sessions, but you should consider them speed work rather than ultra