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Trails

Roads

Tips for Running a Road Ultra

Michael Wardian

Research the Course

Research Pacers and Support Crews*

Research Race Assistance Generally

Research Aid Station Locations and Fare

Run the Tangents

Set Goals

Prepare for the Monotony

Be Alert for Traffic and Obstacles

Run Fast and Have Fun

On Climbing

On Descending

Downhill Running in Ultras

Dave Mackey

4

USING THE TRAINING PLANS

Presumption of Training Background

Time Versus Mileage Versus Trail Mileage

Training Specificity

Speed Work

Intervals

Tempo Runs

No-Speed-Work Option

Rest

Tailor Your Training Plan

Days of the Week

Days Per Week

Altering Weekly Mileage

Jumping into the Deep End: Starting Training Plans at Week 5

Preparatory Races

Consistency Is Critical

Coach Yourself

5

TRAINING FOR 50K, 50-MILE, AND 100K RACES

Modifications for Running Less than 50 Miles per Week

Training for a 50k Race

A 50k, such as the Speedgoat 50k in Utah, can have over 10,000 feet of climbing! (Photo by author)

Option to Modify a Marathon Training Plan for a 50k Race

Training Plan for a 50k Race on 50 Miles per Week

Training Plan for a 50k Race on 70 Miles per Week

Training for 40-Mile to 100k Races

Training Plan for Races of 40 Miles to 100k on 50 Miles per Week

Training Plan for Races of 40 Miles to 100k on 70 Miles per Week

Training for Your First 50 Miler*

Dr. David Horton

6

TRAINING FOR A 100-MILE RACE

Training Plan for a 100-Mile Race on 50 Miles per Week

Training Plan for a 100-Mile Race on 70 Miles per Week

7

TRAIL RUNNING BASICS

Life’s Crooked Paths

Walking, Your New Best Friend*

Lean on Me: Get a Boost From Trekking Poles*

How to Walk Uphill

Staying Safe on the Trails

How to Fall

Does a Bear **** in the Woods?

For Men

For Women

Defecating in the Woods

Protect-A-Place, for the Places You Want to Protect Most: A New and Improved Formula for Running Trails Responsibly

Dakota Jones

Ingredients in Responsible Trail Running

8

HYDRATION AND ELECTROLYTES: KEEPING THE GLASS HALF FULL

Failing to properly hydrate is an unnecessary mistake. (Photo by PatitucciPhoto.com)

Fluid Loss

Electrolytes and Hydration

Water–Electrolyte Balance table

Hauling Your Hydration Source

Tips for Drinking on the Go

9

FUELING THE FIRE: NUTRITION AND ULTRAS

General Notes on Nutrition

Feed the Habit: Long Run and Race Day Nutrition

Nausea

Fueling for Recovery

10

NO PAIN, NO GAIN: DEALING WITH INJURIES AND OTHER SETBACKS

Listen to Your Body

The Dish on Chafing

The Agony of De Feet

Blister Prevention

John Vonhof

The First Line of Blister Defense

The Second Line of Blister Defense

Proactive or Reactive

Rhabdomyolysis and Kidney Failure

I Said, NSAIDs!

The Lean

Scotty Mills

11

GEAR UP

Treat Your Feet Right

Benefits of Trail Shoes

Stability

Traction

Protection

Choosing a Shoe for the Trail

The Roadie

The Tank

The Generalist

The Hybrid

The Claw and the Wing

Light Up the Night

Getting Carried Away: Options for Hauling Gear

Get Me Outta Here: Navigation on the Trail

GPS Accuracy Tips

12

RACING ULTRAMARATHONS

Choosing Your First Ultra

Setting Goals and Expectations

Pre-Race Preparations

Travel Plans

Race Research and Planning

Sample: My To-Do List for the 2009 Leadville 100

Support Crews

Pacers

Drop Bags

In-Race Strategy

Go Out Slow

Maintain an Even Effort

Mental Approaches to Race Day

Race Day Problem Solving

Across the Highland Sky: A Story of In-Race Management

Eric Grossman

Aid Station Strategy

Have Fun!

The Heat Is On

Performance and Acclimation

Heat Performance and Acclimation

William Henderson, MD, FRCPC

How Heat Affects Running Performance

How We Acclimate to Heat

Heat Acclimation Methods and Considerations