Transition from Road Running to Ultra Running
You can you find this out the hard way, or the harder way. Ultra Running is a fast growing but still small segment of running for those who shy away from the big crowds, love being outdoors or are experienced road marathoners just looking something different within themselves.
The key difference between ultra running and road racing, is ultra runners are all in it together. One cannot run an ultra race without intimately knowing something about a few of the runners that you just spent the whole day and in some cases, night with pushing each other to new heights. As one experienced ultra runner put it, "you really find out who a person is out on the trail, it's just really raw, you see how a person deals with triumph, defeat, physical, mental breakdown and ultimately victory by crossing the line." In most cases, that person you find out the most about… is you! It's the only running event I have been to where the front runners know the back markers in the race on a first name basis. In addition, the race leaders often are waiting at the finish line to cheer the stragglers in and give them a hug at the finish. On the trail, ultra runners are all equal, though one runner might be a lot faster than another, the slower runners can always say -- " hey, we were out there a heck of a lot longer!"
If you prepare correctly, it will be one of the most positive experiences of your life and you will be back to try it again. If you don't prepare for an ultra, it will be the most miserable experiences of your life. How do I know? Because I have run an ultra finishing on the track sprinting the last 200 meters bounding over a hurdle that was on the track raising my arms at the finish because I had just ripped the course. Also, I have been completely shattered during an ultra, nearly walking the last 30 miles -- again, raising my arms at the finish, albeit for a completely different reason -- I got ripped by the course. The difference between the two events was only a month, however; one event I specifically prepared for and did everything right during the race. The other ultra, I did not specifically prepare for it and I did everything wrong during the race. As stated before, you can either make this hard on yourself or harder on yourself, what's gonna be?
If you want to optimize your performance running ultras or become a competitive ultra runner you will have to change your workouts further, to include diet, core strengthening, flexibility and strength training. I use Scott Jurek as a coaching consultant for just this reason and he has transformed my running. Scott is the 7-time champion and record holder of the Western States 100. Just last year, Scott pulled off the impossible double, winning Western States the most competitive ultra and then just 2-weeks later, Scott won Badwater a 135 mile ultra starting in Death Valley, considered the most difficult race shattering the course record. To find out more about Scott Jurek's coaching services or running camps, please refer to:
http://www.beyond-running.com/
I will not refer much about Scott Jurek's training approach in this article because I feel it's unfair to Scott to divulge his approach. However, I will review the basic approach that got me to the finish line in my first attempt of an ultra and left me wanting to try it again. I was lucky enough to be surrounded by experience ultra runners here in Central Oregon that gave me advice early on in my training. So, do you think you want to try an ultra? You can make this hard on yourself or harder on yourself, so what is it gonna be?
Hagg Lake 50K -- Great running area, it's close for most folks, it's muddy and it's in two-weeks. No time to train, go out and jump in the 25K, besides they have free hotdogs.
Peterson Ridge Rumble 60K -- The course is very mild with great views of the Three Sisters.
Macdonald Forest 50K -- This course changes from year-to-year, it's Hagg Lake on steroids, it's usually a pretty tough course.
SOB 50K -- Located near Ashland, it's a great weekend getaway. However it is fairly high altitude and does have one major climb. It's a beautiful run on Pacific Crest Trail.
PCT 50/50 -- The course is mild in ultra terms, but not easy by any means.
Where's Waldo 100K (50K for each runner for the relay) -- Run the relay only with your training partner, the course is very challenging, however if you want to make a dare and you don't want to go it alone, this is it. The 100K is strictly for experienced ultra runners.
Mackenzie River 50K -- A very low-key event, a great course that has a net elevation drop. The footing is very technical in sections, so I'd suggest you run some technical single track prior to trying it.
All of these events and others can be viewed on the Oregon Ultra Web-Site for further information and dates. The race directors are very accessible to answer questions and will be quite helpful for a first time participant.
http://www.oregontrailseries.org/
So, you say you want to be an ultra runner? Here are some helpful hints for a first-timer that is just looking for a quality race. Again, if you want to optimize your performance or compete at an elite level, you will need do more research and training to get there -- for example, reading books or hiring a coach like I have. However, this approach listed below will get you to starting line ready to run and if all goes well, to the finish line in one piece with the desire to try it again. This approach is written for the average runner that has run a marathon and is already doing at least 40 miles a week on a regular basis. I break this basic running strategy into three distinct segments:
1) Training -- its not that complicated, just tell yourself that. Ideally, you'll need about 12-weeks to prepare for your first ultra. It could be done in a shorter period by increasing the frequency of your long runs or, if you are already in good marathon shape. Here is a basic 12- week approach that only hits the high points. On recovery days, one should run what they normally run in their current training program.
2) Pacing -- This approach was given to me by my ultra mentor that has run over 135 ultras, his name is "Fatboy". The great thing about Fatboy's advice, it really works for a first-timer, the funny thing about Fatboy's advice, is he never follows his own advice and typically suffers, puking through the second half every ultra he runs. Don't get me wrong, you will suffer even if you do everything right. At some point, it will be your mind that will carry you through. The training will put into position, however, that last 1/3 of the race, your mind is what's going to be doing the work. I personally now use a HRM to train and race, the approach is very complicated and beyond the scope of this article. However, here is a simple approach using the "Fatboy" pacing & edict method.
Race Day -- The Big Day
Warm Up -- Don't - Break up the race into 1/3 segments, so, if you're goal is to break 6 hours, then 2-hour segments will work just fine. 5 hours, that math is just too complicated for me and beyond scope of this article!
First 1/3: Run much slower than you think you should be. Look around you, the runners you are with are talking, having fun, and running in what's called "Congo" lines on the trails. These people will be laughing, asking you all kind of questions, spending too much time at aide stations and act like they don't really have a care in the world and aren't the slightest bit concerned about how fast they run the race in…'cause their not. Concentrate on eating, drinking and being merry with these people, you'll think you have no business running with these people and you could smoke ‘em in a 10K…which you probably could and they probably wouldn't care either. They will carry you through the first part of the race. Also, be nice to these people, down the trail if you blow up and are struggling, these people will give their last ounce of water to help you and likely will stay with you every step of the way until they know you are safe or finish. Finally, if people want around you on the trail, let them by, trail edict is to let people pass, don't be a jerk and hold people up and make them work to get around you.
Second 1/3: Start to pick up the pace, run smooth, You will begin to pass people left and right -- they'll let you by, because you weren't a jerk earlier helps too, don't go into oxygen debt ever, you may have to learn to walk up a hill or two. That's right, even the world's best ultra runners walk. The key is to maintain your HR not pace, if you don't walk early in a race a little on climbs, you will end up walking a lot late in the race! Don't get carried away at this point, it's easy to go too fast, just be relaxed and smooth.
Last 1/3: Give what you have to the finish. Don't be surprised if you have big highs and big lows in morale, but you can do it. Keep pushing to the finish, your fellow runners will be pushing you too, encouraging you to do your best. If you catch someone in the last ½ mile from the finish, finish with him or her. This is not a road race, pipping someone at the finish in ultra running is very bad form. The only exception to this rule is it's someone you know really well and you have both agreed to and shaken hands right before the finish that you will both race for position. Otherwise, finish together, at some point in the future, you will rely on another runner to help you -- that person you just pipped, might be that person in the future.
3) Fuel -- Eat, drink and drink some more. This rule of thumb applies to your training too on your long runs, you should practice this fueling on your long runs and do it just the same in training as in racing. There are complicated formulas that help you calculate grams of carbohydrates to fluid ratios base on weight, these are beyond the scope of this article. Simple rule of thumb only needed here.
1) On race day, don't carry a Camelback, it's great for training, however, in the ultra's listed in this article they are not required, the aide stations are plenty close enough. Camelbacks are just extra weight.
2) Carry two hand-helds, water bottles with straps, drink 16-20 oz every ½ hour or so -- that's one complete hand-held, roughly speaking, you should be finishing your two hand-helds just as you get to the next aide station. Then, while the volunteers fill your hand-helds at the aide station, drink from paper cups while you are standing there.
3) Eat, always, often, but never a lot at one time. You want to consume somewhere between 200-400 calories an hour. So, good rule of thumb, eat two GU's or Hammer Gels (100 calories a piece) between aide stations, basically, one GU with one bottle of water. When you get to an aide station, grab some chips, pretzels, cookies, whatever they have, down them there, that's your extra calories.
4) Electrolytes -- Get some Exceed tablets, another basic rule of thumb, take one every hour or so. Again, this can be optimized and with experience you will learn to adjust, however we want to keep it simple.
So, the basics are ultra, drink two hand-helds, two GU's or Hammer Gels, one Exceed tablet every aide station. Eat and drink at the aide station while you are standing there, this should get you to the finish of a 50K. So, prior to starting the race, make sure you are carrying enough GU's and Exceed tablets, they make running shorts that would easily carry all of this fuel. Make good use of the aide stations, thank the aide station volunteers for being there, have fun, laugh -- you have too at some point, otherwise it just plain hurts. Now, you have just finished, you will never look at the marathon distance the same in your head. This is simple:
In summary, this is not meant to be a measure of ultra running vs. road running and which is harder. Each of us has limits -- running an ultra will take you to a new limit yet undiscovered within yourself. So, you say you want to do an ultra, you can make it hard on yourself or harder on yourself, what's it gonna be? I was a distance runner, running track and cross-country in high school and college, 15 road marathons and countless road races even winning several events. Today, I still do and love all those events -- one of the reasons I have joined the Red Lizards. However, I am not a distance runner anymore, I am an ultra runner -- not a very fast one, but one nonetheless -- remember on the trail, we are all equal. You too can make that transition to an ultra marathon. You will find through this transition, that you will be transformed as a person.
-Cougarbait
By Cougarbait
To cross the finish line of a marathon is only to arrive at the starting line of your own limits. So, do you think you want to try an ultra?
You can run and finish an ultra by training only two weekends a month if you are just looking to finish and get your feet wet. Yes, that's right, twice a month and this is not an infomercial statement either. Elite ultra runners train very similar to marathoners with the exception of 4-6 workouts a month. However, if your goal is just to finish an ultra that is 8 hours or less in duration (50K), this can be done maintaining your current workout schedule and incorporating two weekends a month dedicated to ultra running. So, one doesn't have to turn their life upside down and you can still maintain your current road racing goals.
If you want to try an ultra, I suggest you try a 50K first prior to running a 50 mile -- however, I met a few people on the trail last year that were doing a 50 mile as their first ultra, so it can be done with proper training. Terrain, weather and trail conditions are major factors, so choose carefully. For example, a 50K may take me 4-hours to run on an "easy" course and 6-hours to run on a difficult course. First thing I learned when I converted from road running to ultra running, ultra runners definition of "easy" is a course that is runnable with about 2000 feet of elevation gain and loss over 50K. Suggested first time ultras include but are not limited to:
Week 1:
M, Tu -- (Recovery runs 3-6 miles)
Wed -- Tempo run, warm-up, 20 min @ marathon pace
Th, Fri -- (Recovery runs 3-6 miles)
Sat -- Long Run -- 90 min
Sun -- Off
Week 2:
M, Tu -- (Recovery runs 3-6 miles)
Wed -- Tempo run, warm-up, 30 min @ marathon pace
Th, Fri -- (Recovery runs 3-6 miles)
Sat -- Long Run -- 120-150 min
Sun -- Off
Week 3:
M, Tu -- (Recovery runs 3-6 miles)
Wed -- Tempo run, warm-up, 20 min @ marathon pace
Th, Fri -- (Recovery runs 3-6 miles)
Sat -- Long Run -- 60 min
Sun -- Off
Week 4:
M, Tu -- (Recovery runs 3-6 miles)
Wed -- Tempo run, warm-up, 40 min @ marathon pace
Th, Fri -- (Recovery runs 3-6 miles)
Sat -- Long Run -- 120-150 min
Sun -- Off
Week 5:
M, Tu -- (Recovery runs 3-6 miles)
Wed -- Tempo run, warm-up, 50 min @ marathon pace
Th, Fri -- (Recovery runs 3-6 miles)
Sat -- Long, Hilly Run 150 -- 180 min
Sun -- Intermediate Run -- 90 min
Week 6:
M, Tu -- (Mon --OFF, Tu -- 3-5 miles)
Wed -- Tempo run, warm-up, 30 min @ marathon pace
Th, Fri -- (Recovery runs 3-6 miles)
Sat -- Long Run -- 90 min
Sun -- OFF
Week 7:
M, Tu -- (Recovery runs 3-6 miles)
Wed -- Warm-up, 3 x 1 mile @ 10K pace, warm down
Th, Fri -- (Recovery runs 3-6 miles)
Sat -- Long Run -- 150 min, with 20 min @ marathon effort near end
Sun -- Off
Week 8:
M, Tu -- (Recovery runs 3-6 miles)
Wed -- Warm-up, 6 x 800 @ 10K pace, warm down
Th, Fri -- (Th 3-6 mile, Fri - OFF)
Sat -- Long Run -- 180-210 min, with 30 min @ marathon effort near end
Sun -- 90 min
Week 9:
M, Tu -- ( OFF) yes, two days in a row off.
Wed -- Warm-up, 4x1000, @ 5K pace
Th, Fri -- (Recovery runs 3-6 miles)
Sat -- Long Run -- 120 min
Sun -- Off
Week 10:
M, Tu -- (Recovery runs 3-6 miles)
Wed -- Warm-up, (1mile, 2x800,1mile) -- Warm down
Th, Fri -- (Recovery runs 3-4 miles)
Sat -- Long Run -- 210-240 min, 40 min @ marathon effort near end
Sun -- Off
Week 11:
M, Tu -- (Recovery runs 3-6 miles)
Wed -- Tempo run, warm-up, 20 min at marathon pace
Th, Fri -- (Recovery runs 3-6 miles)
Sat -- Long Run -- 90 min
Sun -- Off
Week 12:
M, Tu -- (Recovery runs 3-5 miles)
Wed -- Off
Th -- Off
Fri -- 30- min jog, strides
Sat -- Goal, Your first Ultra!!!!
Sun -- Off
Some key differences, ultra runners take days completely off. Why??? Because you'll know why after you complete a tough weekend of ultra training. Seriously, one just needs the complete recovery, some light cross training could be thrown in, however, listen to your body, it will tell you. Second, the long runs should be done on trails if available. You want to simulate the terrain you'll be racing on as much as possible.
