Discover Your Ultramarathon

Discover Your Ultramarathon

A Beginners Guide to Running an Ultramarathon
Doug Hay
RockCreekRunner.com
Discover Your Ultramarathon: A Beginners Guide to Running an

Ultramarathon
Copyright 2014 Douglass Hay
All rights reserved. This eBook or any portion thereof may not be
reproduced or used in any manner whatsoever without the express written
permission of the author except for use of brief quotations.
Disclaimer: The information in this eBook is meant to supplement, not
replace, proper running and ultramarathon training. Like any sport
involving speed, equipment, balance and environmental factors, running
poses some inherent risk. The author advises readers to take full
responsibility for their safety and know their limits. Do not take risks
beyond your level of experience, aptitude, training and comfort level. The
information is offered with no guarantees on the part of the author.
Visit and subscribe to RockCreekRunner.com for running information and
advice.
Introduction
W
ELCOME!
Welcome to the incredibly small percentage of people who even consider

running an ultramarathon. Its so small that when you tell someone what youre
training for, theres a good chance they will not even know what an
ultramarathon is. So I welcome you to the elite club of which youre now a card
carrying member.
And congratulations.
Let me be the first to congratulate you on what Im certain will be an amazing
ride to your first ultramarathon finish.
Its going to be fun. Its going to be dirty. Its probably going to hurt. But most
importantly, its going to be a life-changing experience that is certain to change
how you view running, commitment, and challenges, both in and out of your
running shoes.
When I registered for my first 50k ultramarathon, I had never raced on trails,
knew only 3 people who had ever finished a race longer than a marathon, and
didnt have a clue where to turn for advice.
I found a free training plan online and hoped for the best when it came to
everything else.
To say that my first 50k was a learning experience would be an understatement.
I finished the race that day, but suffered a lot and doubted that Id ever do it
again.
Fast forward to months later, I started meeting more people in the trail running
community and talking to other, more experienced, ultrarunners and the spark
came back. It became clear that improper training and a lack of knowledge
were to blame for making that first 50k so miserable, and I quickly became
convinced that it could be a totally different experience if I didnt make those
mistakes again.
So I dreamed big and took the plunge for a second time. This time I signed up
for a 50 mile race and made sure I was more than adequately prepared when I
toed the line at 5:00 a.m. at a state park in Northern Virginia. Im not going to
lie and tell you it didnt hurt. Did it ever. But it was a life changing experience
that I still think of as one of the highlights of my life.
It was that day that I discovered what an ultramarathon meant to me. I
discovered my ultramarathon. And those discoveries have since helped me
set goals I wouldve never thought imaginable before that race, fight through
challenges, and set out on adventures most people would think to be
impossible.
Im not proud of how unprepared I was for my first race, but I am proud of what I
learned from it.
And Im hopeful that the failures from that experience, along with the lessons
learned from many other ultramarathons of varying distances and terrains since,
will keep you from making the same mistakes I did.
What to Expect From This Guide

First of all, thank you for letting me be a part of your ultramarathon journey. The
internet is full of advice, both good and bad, but youve chosen this book. I
promise not to let you down.
These chapters assume that you have already completed a marathon or, at the
very least, have experience with endurance running. If at any point you find that
Ive brushed over a basic running technique you have questions about, such as
running form or a particular training ritual, I recommend referring to the list of
resources at the end of the guide. There you will find links to all sorts of helpful
information both for newbie runners and those of us with a few more miles
under our shoes.
Before writing this book I thought through every possible topic I wished I had
more information on before that first ultramarathon. I then took that list and
added everything I didnt even know to think about back then. The result is this
comprehensive guide packed full of information and stories that will
undoubtedly help you reach that finish line.
Well start with the basics of ultramarathoning, and what you can expect from
this type of endurance training. From there we dive straight into the nitty gritty
of training, including two detailed training plans, a 20 week 50k plan and a 24
week 50 miler plan. Finally I break down everything youll need to know come
race day.
Because I wanted to expose you to a plethora of knowledgeable runners, Ive
included contributions from several amazing runners eager to share their tips
and tricks. And dont forget about the audio interviews, where professional and
amateur athletes, even a race director, share everything they think you should
know before your big day.
Enough of this chatter, lets get right down to it! Lace up those shoes, and lets
hit the trail.
Table of Contents
Section 1 - Becoming an Ultrarunner ....................................11
Running with Confidence .............................................................................12
Admitting to Yourself That You Are Ultra ...................................................12
Admitting to Others That You Can Do It .....................................................14
Section 2 Ultrarunning Fundamentals ................................19

Selecting the right race ...............................................................................20
1) What Inspires You?...............................................................................20
2) Location, Location, Location ..................................................................21
3) Size Does Matter ..................................................................................22
4) Elevation and Technicality ....................................................................23
Tools to Help You Find a Race ...................................................................25
Trail Running Basics ....................................................................................28
1) Slow down ..........................................................................................28
2) Hills on trails are often more frequent and steeper...............................29
3) Lift Your Feet ......................................................................................29
4) Don't be afraid to hike ........................................................................30
5) Tell Someone Where You Are ...............................................................30
Increasing Mileage ......................................................................................36
A Few Weeks On, One Week Off ................................................................36
Long Runs ................................................................................................37
Walking ......................................................................................................39
Why we walk ...........................................................................................39
Knowing when to walk ............................................................................40
Tips for Walking .......................................................................................40

Running Safety............................................................................................42
Safety Tips for Running in the Dark ...........................................................42
Safety Tips for Trail Runners: ....................................................................42
Gear............................................................................................................44
Shoes.......................................................................................................45
Hydration ................................................................................................45
Lubricant .................................................................................................46
GPS ..........................................................................................................47
Light ........................................................................................................47
Putting it All to Use .....................................................................................49
Section 3 Training .............................................................50

Rest, Injury Prevention, and Cross-Training ..................................................51
Rest .........................................................................................................51
Injury Prevention .....................................................................................52
Cross-Training ..........................................................................................55
Surviving the Long Run (Often the Longest Youve Ever Run) ........................60
1) Know the Route ...................................................................................60
2) Fuel for Success ....................................................................................61
3) Take it Easy..........................................................................................62
4) Have Fun..............................................................................................62
The Power of a Running Mantra ...................................................................64
5 Keys to Successful Running Mantras: .....................................................65
Training You Brain ....................................................................................66
50k Training Plan (20 Weeks) ......................................................................69
50 Mile Training Plan (24 Weeks) ................................................................72
Section 4 What to Expect ...................................................74

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Crews/Support ............................................................................................75
Pacers......................................................................................................75
Drop Bags ................................................................................................81
Aid Stations..............................................................................................81
How to Pace Yourself...................................................................................83
A Steady Effort .........................................................................................83
Three Stages of the Ultramarathon ..............................................................88
Stage 1: The First Miles and Strong Miles ..................................................88
Stage 2: The Low Point .............................................................................89
Stage 3: The Grunt Miles...........................................................................90
Notes about the Stages.............................................................................90
Section 5 Race Week .........................................................93

What to Eat Before and During the Race .......................................................94
The Day Before ........................................................................................95
The Morning Of ........................................................................................95
What to Eat During the Race .....................................................................96
What to Eat for Recovery ...........................................................................101
Beer.......................................................................................................102
Staying Hydrated ......................................................................................103
The Sweat Test .......................................................................................103
Drink to Thirst ........................................................................................104
Electrolytes and Hyponatremia ...............................................................104
Nausea......................................................................................................106
What Causes Nausea During an Ultramarathon ........................................106
Ways to Combat Nausea .........................................................................107
Sleeping the Week of Your Race ................................................................108
Race Day Packing List: ...............................................................................110
Section 6 You Are Ultra ....................................................120

You did it! .................................................................................................121
Community ............................................................................................121
Discovering Your Ultramarathon ................................................................122
Now What? The Opportunities are Endless .................................................123
Thank You .................................................................................................124
Section 7 Additional Resources ........................................125

Race Calendars: .........................................................................................126
Training Techniques: .................................................................................127
Foam Rolling ..........................................................................................127
180 Steps-Per-Minute Cadence ...............................................................127
Recommended Books, Magazines, Blogs, and Podcasts ...............................128
Books: ...................................................................................................128
Magazines: ............................................................................................128
Blogs: ....................................................................................................129
Podcasts: ...............................................................................................129
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Section 1
- Becoming an Ultrarunner
Becoming an Ultrarunner
Running with Confidence

If you can run a marathon, you can run an ultra.
HATS THE ADVICE I READ by my friend, Matt Frazier, when I first started
thinking about running an ultramarathon. After all, an ultramarathon by
definition is simply anything longer than a marathon.

Of course there are limitations to that statement. I would never attempt a 100
miler without proper training, but if you are in marathon shape you can finish a
50k.
Its as simple as that. If you are reading this book, you probably know what its
like to be in marathon shape, or at least close to marathon shape. And if you
can get there, you can take the next step down the trail to ultra.
Admitting to Yourself That You Are Ultra

Remember that old saying, Dress for the job you want, not the job you have?
These days, with business celebrities who are known for wearing nothing but a
hoodie and a pair of jeans, Im not sure that saying holds true, but the idea
behind it does remains true: Act like the person you want to be, and you will
find yourself becoming that person.
When youre an aspiring writer, the first thing to do is start writing. You start a
blog or publish an eBook. Even if no one has read your work, putting it out
there is the first step, and people will begin to notice.
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When someone asks you, the aspiring writer, what you do, you tell them youre a
writer. Maybe you also have a job that pays the bills, but by identifying as a
writer, people start to see you as a writer. And you see yourself as a writer.
The same holds true for ultrarunning.
This might sound a little too hippy dippy for some of you, but now is the time to
let your guard down and humor me. The first piece of homework Im assigning is
to admit to yourself that you can run an ultramarathon. If youve already run an
ultra but are going for something longer or faster, admit to yourself that you can
do that.
Simply telling yourself that you can do it can give you the confidence you need
to get started.
Doubting oneself is quite possibly the fastest path to failure. Admit that you are
strong enough, you are passionate enough, and you are willing to do whatever it
takes to achieve your goal of an ultramarathon. After all, if you were willing
enough to purchase this eBook, you are dedicated enough to run this thing.
So for that first piece of homework, repeat after me:
I, (say name here), am an ultrarunner. I am someone who trains
hard, fights through the pain, has fun, and runs the best race I
possibly can.
Did you do it? Good. Now do it again. And again. Now look at yourself in the
mirror and do it again.
Alright, I think were good. Its now time to tell other people.
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Admitting to Others That You Can Do It

Easily the toughest part about telling people of a big goal is the fear of failure.
What if I dont finish?
What if the training is too hard?

What if I dont have what it takes?
First of all, we both know that isnt true. You just told me (and yourself) that you
can do it.
But even with that confidence, the fear of falling flat on your face and failing in front of
all your closest family and friends is scary. And thats a good thing. Embrace the fear
of failure and use that not to keep you from starting, but as a motivational tool to get
you up and out the door for those long runs.
The fastest and easiest way to put yourself out there is by telling everyone you know
that you have a goal of running an ultramarathon.
Which leads me to your second piece of homework: Share your goal on Facebook,
Twitter, and Google+. Tweet it at me, and Ill retweet it to fellow runners. Have a
big announcement at your next family dinner.Shout it out to your blog readers if you
have a blog. If you dont, start one for no other reason than to share your training.
Youll find that people dont want you to fail, they want you to reach that finish line.
And they will encourage you every step of the way.
Before we move on to the technical stuff, lets review the two steps to gaining enough
confidence to start this training:
1. Tell yourself, over and over, that you will meet your ultramarathon goal.
2. Tell others, as many as you can, and use that fear of embarrassment and
encouragement they offer to help push you over the finish line.
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Just like the aspiring writer, its time to start acting like an ultrarunner. The rest
will follow.
Why Run
By David Woodsmall

Everyone runs for their own reasons. Fitness
is likely the most cited, but meditation,
community, structure, fun, exploration and
adventure, sanity, and goal achievement also
make the list.
For me, all these reasons converge to make
running one of my favorite activities and one I
cannot do without. I generally look forward
to my daily run (even if it is a bit tough to peel myself out of bed at
times), and I always enjoy it once I am out the door. But in the winter
of 2012, I discovered that I had lost my love of running.
For a runner, I came to racing late. After years plagued by injury, I
nally gured out how to run relatively injury-free in 2011, and I
immediately threw myself into racing headrst.
Over the course of the next year and a half, I followed regimented
training plans that incorporated all the widely prescribed elements
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tempo runs, track sessions, long runs on weekendsin relentless

pursuit of my personal tness goals. And it worked.
I clocked two fast Ironmans and a sub-3:00 marathon during that
period. But after the marathon, I found that getting out the door for
my daily run had become a chore I forced upon myself, not one of the
aspects of my day I most looked forward to.
In an attempt to reignite my love of running, I decided to cut out any
semblance of a training plan and focus on the elemental nature of
the activity. Each day, I left my house without my Garmin and ran for
however long I felt like going that day and at whatever speed felt
most natural. No longer obsessed with maintaining a particular pace,
I found myself running more on trails.
My runs got progressively longer because running on trails was more
than just exercise; it was an adventure. I began to venture out of
Washington, DC on the weekends for long runs in Shenandoah
National Park, where trail running allowed me to explore large
swaths of the park on foot while enjoying the tranquility of the
woods, amazing views, and wildlife encounters. Not only did I enjoy
running again, but 4-5 hour runs in Shenandoah became the activity I
most looked forward to every week.
16
In ultrarunning, I found an activity that I love not for the end goal and
sense of accomplishment that come from nishing a race, as with a
fast marathon, but for the process of training for a race. Training
encourages me to get out and simply runto travel through the
woods for long periods of time and connect with the natural world
and myself. It aords the raw, transcendental experience that I have
only found attainable after 4-5 hours straight of physical activity, and
when the physical suering escalates, I nd that engaging with my
surroundings, taking in the views, and recognizing just how lucky I
am to be able to experience so much wilderness by foot keeps me
moving forward.
Burnt out from road racing, ultrarunning reignited my love for
running because each race and long run presents a new adventure.
For many people, the competitive drive or end goal of nishing a race
is enough to get them out for a training run. While this is more than
commendable, and I encourage people to draw inspiration from
whatever source serves them personally, I have found that training
and racing are much more enjoyable for me if I enjoy the process.
My tenure as a triathlete was doomed to come to an early end
because, despite my best eorts, I simply do not enjoy swimming.
After checking an Ironman o my bucket list, the desire to do
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another slightly faster was insucient motivation to get me in the

pool three times a week for months on end.
In contrast, I love trail running and will be a trail runner for as long as
my body can withstand the pounding, and ultramarathons present
an opportunity to explore a new trail system alongside other
likeminded, and incredibly supportive, runners. If you are looking for
a new running adventure, whether or not you are burnt out on road
racing, I encourage you to sign up for an ultra.
David Woodsmall is a 2013 Leadville 100 nisher, and never one to shy
away from something epic.
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Section 2
Ultrarunning Fundamentals
Ultrarunning Fundamentals
Selecting the right race

I
F YOURE FEELING GOOD about the decision to run an ultramarathon, then

Im feeling great. Our next step will be selecting the race thats right for you.
Selecting the right race can be one of the biggest contributing factors to either
that awesome I-just-did-the-impossible experience or terrible I-hate-this-courseand-everything-that-comes-with-it experience. Even the latter can be good, as
it may be just the test of will you are looking for, its up to you to decide which
experience is more up your alley.
You probably went through a similar decision when registering for your first
marathon, but because they are typically on roads and in cities, road marathons
offer less variation than trail ultramarathons.
For the sake of this section, well assume that your first ultra is a 50k, but the
same logic and advice can be used when selecting your first 50 miler or offdistance (a distance other than a 50k or 50 miles) ultra race. Other typical
distances include 100k, 100 mile, and multi-day stage races. We also have
timed ultramarathons, where runners see how much ground they can cover over
a set amount of time.
But for your first ultramarathon, the 50k distance is the perfect place to start.
Lets take a look at a few important things to consider when selecting your race:
1) What Inspires You?

A little further down in this section Im going to discuss all the physical factors
that runners should consider when selecting a race, but those are all secondary
to this first, and most important of factors. What inspires you?
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Humor me for a minute and, after reading this paragraph, close your eyes and
envision yourself running your dream ultramarathon. What do you see? Do you
see big mountains? Open pastures? The desert? The beach? Where do you
see yourself when you think about the race?
Chances are, that race youre picturing in your mind is exactly the type of race
that will be the most inspiring.
Have you been reading about a race that you really want to run? Does that local
50k your friends all signed up for get you excited? Are you inspired to go fast?
Or are you looking for the toughest race out there? These are all questions you
should be asking yourself.
Its important to start with inspiration, because thats what will get you out the
door for every training run.
Your dream race may be out of reach. Maybe the distance is too long, the
course is located too far away, or the terrain is just too tough for your first ultra.
If thats the case, find a race that is feasible for you to run now, but will help you
prepare for that end goal of running your dream race. Just knowing that it is a
stepping stone to your end goal can be all the inspiration you need.
Its also possible you dont have any particular race in mind at all. Thats just
fine. Think back on what you were envisioning earlier, and use the rest of the
tips below to help you narrow down what race will work perfectly for you.
2) Location, Location, Location

In general Ive noticed that runners sit in one of two camps: the race traveler and
the local racer. You either like the adventure of traveling to a new place for a
race, or you feel more comfortable and calm racing near your home. Lets
explore some of the benefits of both:
21
Local Race Pros:

Easy to get to race morning and return home from when tired.
Often cheaper with less money spent on travel and hotel.
You can familiarize yourself with the trail and surroundings, even train on
some of the course.
You may know other racers from your running community.
Its easier for local family and friends to come out and support you during
the race.
Travel Race Pros:

New location can be exciting and energizing.
The dream of racing through new areas can be a motivator during
training.
Visiting family or friends and sharing the race with them.
Youll have the opportunity to experience new people and new places
while doing what you love.
Opening up to new locations means having more race options.
Think about how the location will affect your overall race experience.
3) Size Does Matter

In general, ultramarathons have many fewer participants than road races.
Because of the limitations on trails and remote areas, race directors are forced to
limit the number of entries to a race.
But that doesnt mean that size shouldnt be a part of the consideration.
Deciding if you want a larger corporate event or a small grassroots race is
personal preference.
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The North Face Endurance Challenge, for example, only allows about 350
runners per race (depending on the location), but they have several different
races over a two day period, making it feel like a much larger event. With loud
music, crowds cheering you on, and plenty of support, it can feel more like you
are running an established road race than a trail ultra out in the middle of
nowhere.
A small local grassroots event, on the other hand, might have very limited aid,
less swag, and a distinct lack of cowbells. But the camaraderie and low-key
nature of the event often brings runners back year after year.
Deciding what appeals to you is the first step.
In my experience, what appeals to me has changed over time. I needed the
support and excitement behind a North Face Endurance Challenge for my first
ultramarathon. I needed the crowds, the music, and the thrill of a few big
names toeing the line.
Over time, I have found more motivation from the small races put on by local
organizations, where I have the opportunity to speak with the race director and
greet other runners as they finish. I also like the quieter trails and relaxed nature
of the aid stations.
Just like location, every racer is different. There is no right or wrong when it
comes to size, its just personal preference.
4) Elevation and Technicality

The level of elevation and the difficulty of the terrain, however, are a little less
subjective.
23
Similar to marathons, ultramarathons will vary in elevation gain. Some are

known as flat, fast courses, while others are designed to test your limits to the
max, with thousands of feet of climb throughout the miles.
These may be extreme examples, but lets look at the Rocky Raccoon 100 Mile
Ultramarathon course which, over 100 miles only has roughly 5,500 feet of
ascent and the same amount in decent.
Compare that to the Hardrock Endurance Run 100, which has nearly that much
gain in just the first 10 miles! It totals nearly 33,000 feet of gain over the 100
miles of mountains.
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All this is to say that, when choosing a race, its important to consider where you
are able to train, and the type of elevation gain you are accustomed to. If you
are training in the mountains, mountain races might be right up your alley, but if
you live and run in Florida, finding a course with less dramatic elevation changes
is the way to go.
The same goes with how technical the terrain is along the course. The majority
of ultramarathon courses are designed with significant amounts of trail. These
trails can vary from smooth fire road to extremely rocky mountain climbs. The
Destin 50 Beach Ultra, for example, is run entirely on sand.
Pay attention to the course description before registering for a race, and plan to
train on similar terrain whenever possible.
Tools to Help You Find a Race
UltraSignUp.com: Searchable database of ultramarathon races and results.
UltraMarathonRunning.com: Searchable race calendar.
Ultrarunning.com: Ultrarunning Magazines race calendar.
Marathons.Ahotu.com: Marathon and ultra race calendar.
Local Trail Running Clubs: You can often find local races by contacting your
local trail running club.
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Giving Ultras a Shot

by Skylar Lyon
I spent a long weekend of hard partying with old
friends. It was a blast. We picked up right where
we left o; we always do. On the ight home I
realized that the pendulum needed to swing the
other wayequally excessively. That night I
signed up for my rst ultraa 50k through the
Blue Ridge Mountains.
I had run the local 10 miler several times, each time impressed that I
could run that far. I had never considered a marathon, or even a half.
And now I had six short weeks to train for a 30+ mile race. I bought
my rst pair of trail running shoes. I asked questions. I read all I
could. I set my mind to completing the race.
It was a disaster. I made a wrong turn that took me down a big hill
and (prematurely) toward the nish. When I realized my error I
collapsed on to my back. Staring up at the blue sky, I considered my
options. It was three short miles to a solid eort, but incomplete
nish. Alternatively, I could drag my underprepared, sorry self back
up the hill to close out the run. Minutes passed. It felt like a lifetime.
Finally, I got up and made my way back up the hill. I completed the
run.
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As much as my rst eort was a disaster, it was also a life changing

success. I vowed to enter another 50k and do it better. And I did.
Now, I run multiple ultras a year. Ive completed distances from 50k
to 67 miles. Most are in my own backyard, but a special few help me
explore new parts of the world. Friends and I have made our own
unocial trail ultras. I have a wonderful community of trail
runners, near and far. We understand each other through shared
experiences on the trail.
Someday soon, I plan to run a 100 miler. Unlike that rst race, I will be
better prepared. Over time, you begin to understand the trails
better. Ive found the same to be true about myself.
Skylar Lyon is a multiple 100k ultramarathon nisher and all around
badass. Find out more about his adventures on his blog Skylyon.com
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Trail Running Basics

W
HILE ROAD ULTRAS DO EXIST, chances are the ultramarathon you are
considering will be run at least in part on trails. This is in stark contrast to
most shorter distance races, which are typically run on a smooth road.
Many runners come to ultrarunning without much trail running experience. Part
of your training should be making yourself comfortable on the trail. It can be a
big adjustment for many runners, but Im willing to bet that youll love it.
Getting a little dirty on the trail is a lot of fun. Here are some tips for beginner
trail runners to keep in mind:
1) Slow down
Your times and pace on the road should never be compared to your time and
pace on the trail.
Trail running means running with a different focus and a different form. When
going out on the trail, adjust your speed to what feels comfortable and
appropriate for your workout. Even if you aren't going as fast, you are still using
the same (if not more) amount of energy. Trying to keep your road pace can
either be an easy way to burn out or a quick flight to injury.
For beginners, its often helpful to run for a set amount of time instead of
mileage. If you planned to run 5 miles, consider running for 45 or 50 minutes.
That way you wont be killing yourself just to get in the mileage.
2) Hills on trails are often more frequent and steeper

Road hills can be treacherous but, let's face it, they aren't ever that steep. And
for good reason, cars cant make it up a crazy steep hill.
Trails are a different story.
They can be as steep as the blazer wants them to be. Trails can go straight up,
straight down, around a tree, or around a mountain. Trails can change moment
to moment, or climb steadily for miles.
Prepare for your pace to change dramatically throughout the run. Unless you
are running a smooth, flat trail, it will be nearly impossible to keep as consistent
a pace as you could on the road.
3) Lift Your Feet

This might seem like a no-brainer, but trails can be very rocky and technical.
Someone once told me that Americans are some of the clumsiest people in the
world because we are so used to smooth sidewalks and roads. Just watch
people as they are going over a bumpy sidewalk or uneven staircase, and they
will start tripping all over the place.
When it comes to trails we have the same problem. We are often so used to
running on smooth roads that we find it incredibly difficult to stay upright on
bumpy singletrack (term used for a narrow hiking trail, only wide enough for one
person). Teach yourself how to lift your feet and prepare for the different terrain.
Ive learned this lesson the hard way, having fallen hundreds of times on rocky
trails. Bruises, cuts, wounds, and twisted ankles have all come from me not
lifting my feet properly.
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The good news is that the more time I spend on the trail, the less I find myself
falling. It is only when I stop paying attention and quit lifting my feet that I find
myself eating dirt.
4) Don't be afraid to hike

I know, walking when you should be running? Not cool.
Turns out that isn't really the case with trail running. So much so, that Ive
dedicated a whole section of Discover Your Ultramarathon to walking! Because
the trails are often much steeper, it can at times be more efficient to walk than
run up a section of trail.
I remember watching people do this during my first trail race and thinking all the
other runners were out of shape. When I burnt out well before the finish and
they flew past me, it dawned on me that I was an idiot.
Throw your hands on your knees, and power hike up the hill. No one will
judge, I promise.
5) Tell Someone Where You Are

Trail running is oftentimes more secluded and dangerous than its road
counterpart. The last thing you want to do is get lost or fall and break
something with no one around. Tell your partner, friend, or roommate where
you are going and when you plan to return. If you are out in the middle of
nowhere and plan to be gone for a long time, it never hurts to leave a note on
the dashboard of your car stating which trail you are headed out on and roughly
when you plan to get back.
Chances are nothing will happen, but it is much better to be safe than sorry.
30
42 Reasons to Start Trail Running

1. You wont nd trac lights on the trail. There is nothing worse
than stopping every block to wait for the light to change. Avoid
those pesky lights all together by hitting the trails.
2. Wildlife on the road usually comes in the form of road kill, but on
the trail, you are one with nature and all the wildlife that comes
with it.
3. Trail running is easier on the knees than pounding the pavement.
The more giving trail will help prevent injury to knees and
joints.
4. Trail running works your ankles, helping to strengthen the

muscles that support your feet and legs.
5. You arent going to get hit by a car on the trail, so while other
dangers might be of concern, trac most certainly is not.
6. Balance is a big issue for many of us. When trail running we are
forced to adjust our balance with every stride. Over time that
practice will improve our balance which helps us not only in the
present, but as we age.
7. It is hard to get bored on a run, when you are constantly paying
attention to your footing and your surroundings are so beautiful.
8. Trail running lets you experience the seasons in the rugged way
nature intended.
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9. Roads are designed so that hills are not too steep or sudden.
Trails are not. You can run killer hill workouts on the trail that
could never be done on road.
10. Some of the best running races in the world are run on trails. By
getting into trail running, you open yourself up to a whole new
world of races both locally and elsewhere.
11. By running the singletrack, you gain immediate membership into
a new running subculture. The trail running community is very
friendly, I promise.
12. If you want to run ultramarathons, you better start thinking
about trail running. Most ultras are run on trail.
13. Trail running works a variety of muscles in the legs and back,
giving you a more well-rounded workout than running on smooth
pavement. This is important for strength and helps prevent
injuries.
14. Trails can be found just about anywhere.
15. Every new location provides a distinct trail experience. The type,
elevation, and views from one trail can be completely dierent
than another.
16. When running you can cover much more ground than hiking.
Turn that 5 mile day hike through the woods into a 10 mile trail
run in the same amount of time!
32
17. Nothing screams adventure like a trip deep into the wild
wilderness.
18. Slow trail running builds crazy amounts of muscle that road
running just cant do. When you hit the roads after a few trail
outings, youll notice that new strength speed.
19. People, bikes, and strollers all crowd the sidewalks you are trying
to run down. Get away from the crowds by hitting the trail.
20.Getting dirty is a lot of fun, and really easy to do when trail
running.
21. You can take a lot cooler pictures from a mountain peak or river
bank than you can from a city sidewalk.
22. Trail running can be turned into an entire vacation by camping
out on the trail and running during the day.
23. Need a boost to your self-esteem? Start telling people you are
trail runner. They will think you are a badass, trust me.
24. Everyone likes to have an excuse to run slowly. You will naturally
run slower on trails than the road, so now you dont have to hide
it!
25. Training at a higher elevation makes running at low elevations
easier. Trails will often lead you up a mountain or along a ridge,
providing great opportunities for running at elevation.
33
26.When you read blogs like irunfar.com and

atrailrunnersblog.com, you will relate.
27. Being a trail runner doesnt mean you cant still be a road runner.
28.You burn 10% more calories trail running than you do on regular
road running.
29.Many runners rank solitude as one of their favorite parts about
running. On the right trail, you will feel like you are the only
person in the world.
30.Trail hills can be tough, but no one in the trail running community
cares if you throw your hands on your knees and power-hike your
way up the hill. In fact, it is expected!
31. Trying out a new sport means trying out cool new gear!
32. It is really easy to get lost when trail running (in your thoughts,
hopefully not on the trail).
33. Adrenaline keeps a lot of runners going when they are tired. By
moving your run to a more extreme location (a trail), that
adrenaline keeps pumping.
34.When you need a rest, its a lot more pleasant to rest by a creek,
under a tree, or on a mountain peak than on a street corner.
35. Youll begin to feel like a Tarahumara Indian.
36.It is easy to turn a short run into an all-day trek through the
woods. Switch between hiking and running if you want to spend
more time on the trail.
34
37. After following a few simple steps, even the indoorsman can feel
prepared.
38.The softer surface will help keep your feet healthy as you break in
those new minimalist kicks.
39.Hikers think you are crazy, sexy, cool, when you speed by them.
40.Because you are running slower and burning more calories, you
can bring more delicious foods with you on your run than just an
energy gel. Runners have been known to eat cookies and chips,
and even drink soft-drinks (or hard ones!).
41. Right now you probably get weird looks when you break out the
headlamp for early morning or late evening road runs. No one
out on the trail at that time of day/night would think twice about
the glowing lantern coming from your forehead.
42. Trail scars are impressive.
That might seem like a lot of reasons, but I know there are many
more. If you are already a trail runner, what makes you get out and
hit the dirt?
*Adapted from 42 Reasons to Stop Stalling and Start Trail
Running Tomorrow
35
Increasing Mileage
Y
OURE TRAINING FOR AN ULTRA, youre going to increase your mileage,

right? Kind of.
Before runners starts training for an ultramarathon, most think theyll run
significantly more mileage than they did for marathon training. For the most
part that isnt true.
The most important part of ultramarathon training isnt logging high weekly
mileage, but logging consistent weekday mileage and consistent long runs.
Because you will be running longer long runs than most marathon training plans
call for, your weekly mileage will probably increase. Weekday mileage, on the
other hand, can remain at a reasonable, sustainable level.
When youre excited about a new race and eager to jump right into training, it
can be tempting to push your limits and significantly increase your mileage. Its
important to hold yourself back when you feel this urge, because it will probably
be a one-way ticket to Injury-ville. And Injury-ville is a cold dark place no one
likes to visit.
Increase gently by adding 10-20% more mileage for a few weeks in a row, then
backing off for a week.
A Few Weeks On, One Week Off

Now before you get too excited, you dont actually get to take a week off, but
one of the best injury prevention training techniques Ive used is to increase your
mileage slowly over a few weeks, then back off for a week to let the body rest
and recuperate.
On the off week, reduce back to week one (of that cycle) level. During the
following week (which is now the new week one), you can pick up right where
you left off by increasing 10-20%.
This is how Ive set up the training plans for this eBook. Youll notice that every
few weeks, the mileage lets up a bit. Use that week as an opportunity for the
body to reset and rest up for another push. As we get closer to the race, these
rest weeks happen more frequently. Take advantage of this time by cross
training and staying injury free.
Long Runs
As I said earlier, consistent long runs are easily the most important part of
ultramarathon training.
Think of it as training for not only building strength in your legs, but also for your
feet, upper body, stomach, and mind. Heres what I mean:
Travel 30+ miles and your feet will take a beating. Its possible youll
discover blisters for the first time, bloody toe nails, or bruised heels. The
long run gives your feet time to adjust to the stress of such long mileage.
Over time theyll toughen up, or at least show you how you should be
addressing issues and pains.
I distinctly remember the soreness in my shoulders and upper body the

morning after my first 30 mile training run. That soreness can be
contributed in part to the fact that I was running with tense shoulders. I
took advantage of future long runs to train myself to relax my shoulders
and get in the habit of stretching them out every few miles.
Knowing what to eat, and when to eat it, can make an enormous
difference in how you perform during an ultra. Experienced runners will
have plenty of tips, but the only way to really know what works for you is by
37
testing it yourself. Long runs provide the perfect opportunity for these
test runs. See more in the What to Eat section.
The mind does crazy things when running for hours on end. Learning how
to control the mind through mantras or other tactics can make a big
difference when the run goes from fun to suffer-fest.
Ill discuss all of these ideas in further detail throughout different chapters. As
you read through this book, I recommend keeping in mind that your long runs
are more than just training, but a dress rehearsal.
38
Walking
Who walks during a race?
HAT WAS MY FIRST THOUGHT when someone told me to prepare to walk

during my first 50k training. It seems unnatural. Youre training for a run, why
would you train to walk?

But walking during an ultra doesnt mean youre giving in or up on your goal.
Walking is used by many runners to actually perform better and get to the finish
line faster.
Why we walk
Depending on the difficulty and distance of the race, you may find yourself
walking often.
As discussed in the pacing section, to succeed in an ultramarathon, you want to
maintain a certain level of effort. Exceeding that effort too fiercely or frequently
will almost certainly lead to bonking. The key to adapting to certain sections of
the course is to adjust your stride and pace to maintain that desired level of
effort.
When the course takes you up a particularly steep hill, or across particularly
difficult terrain, walking is often your best option.
Running up a hill can exert far more effort than walking (or hiking) up the same
hill.
Knowing when to walk

I know some people who, during a 50 mile or longer race, have a rule to walk
every single hill, regardless of distance or pitch of that hill. I dont have this rule
and for most people I dont think it is necessary.
Instead, following cues can help determine when you should walk instead of run:
When your breath becomes erratic and difficult.
When everyone else around you is walking. It can be tempting to use that
opportunity to pass a few people, but if you notice youre the only one
running, there is probably a reason why.
When running up an incline causes a major increase in leg burning, its a

good idea to finish the hill walking.
When you need a mental or physical break from running, embrace walking
to give yourself that break. If on a flat, pick a tree, turn, or time and walk
only to that point before returning to running.
When the terrain dictates that its just as fast to walk as it is to run, always
choose walking.
Tips for Walking
Find a comfortable effort that feels like walking but keeps pushing the
pace.
On steep inclines, put your hands just above your knees and engage the
arms/upper body.
Try not to eat/drink when going uphill. Youll need all the regular breath
you can get.
40
Dont lower your morale by thinking that walking equates to weakness or

failing.
Practice.
41
Running Safety
R
UNNING WITH A PARTNER or group is always going to be safer than

running alone. But sometimes we dont have that option, or we just want to
enjoy solo miles to think, listen to podcasts, or spend time alone. If thats the
case, its important to stay safe and be prepared.
As your kindergarten teacher always preached, Safety First! Here are some of
the safety strategies I use to make sure I make it home in one piece.
Safety Tips for Running in the Dark

When training for a distance race, youll probably find yourself training during
the wee morning hours or late in the evening. That often means running in the
dark. Here are a few safety tips for running after the sun goes down:
Wear reflective clothing or vests.
Carry your phone.
Tell someone where youre going and when you plan to return.
Use a flashlight or headlamp in dark neighborhoods or on trails.
Carry identification or a Road ID.
Safety Tips for Trail Runners:

Ultra training often means more time on the trails. Trail running can be a ton of
fun, but it can also be more dangerous than road running.
Plan the route ahead of time. Know the trails you plan to run, or carry a
map if you think you might get lost.
Let someone know exactly where youre going and when you plan to
return.
Bring a little extra water and snacks in case the trail takes longer than
expected.
Carry your phone.
Be extra mindful of rocks and roots towards the end of the run when youre
getting tired.
Carry a small amount of cash with you in case of emergencies.
Dont run after dark on your own, unless thoroughly planned ahead of time.
If you drive to the trailhead, leave a small first-aid kit in the car to mend any
scrapes or bruises after the run. As suggested earlier, its also wise to leave
a note on your dashboard with your, name, route, emergency contact, and
estimated time of finish.
Have an emergency contact listed on your person.
Carry identification or a Road ID.
43
Gear
R
UNNING IS ONE OF THE MOST BASIC OF SPORTS. The simple,

repetitive movements require little equipment and dont rely on teammates.
Its just you, your body, and the terrain youre traveling through.
But running for 4, 7, 10, 30 hours at a time means youre putting yourself
through a physical test a body rarely experiences. It is important to have proper
gear and equipment to get you through those hours safely and effectively.
During a marathon, the average runner doesnt carry much more than the shoes
they are wearing and a few gel packets. But even a shorter ultra, like a 50k,
might take more than two additional hours over your marathon PR.
On top of that, while aid stations during an ultra are often stocked with loads of
food and calories, they are typically spread out 5-10 miles apart, much further
than a traditional road race.
Because of this, it is recommended that ultrarunners pick up a few extra items
before venturing out on long training runs or races.
Below Ive listed basic gear Id recommend to any ultrarunner. Its important to
remember that each person is different and will need to approach this list with
caution. Just because I dont recommend it below doesnt mean that you will
not perform better with it. Test out what you think will work best for your body
and your running.
Some races also require certain articles of clothing or pieces of gear, such as
base layers, a minimum amount of water, or reflective gear. Always check the
race guide for required gear before showing up on race day.
Shoes
Most ultras are run on trails, finding a comfortable trail shoe that keeps your feet
pain free for 6+ hours is crucial.
What to Look for:
A shoe that fits your type of terrain. If youre running through rocky, technical
terrain, a bulkier shoe with a rock plate and extra cushioning might be valuable.
If the race is run on long stretches of road or gentle trail, a lighter, more versatile
running shoe may do the trick.
Popular trail running shoe companies include (but are not limited to):
Brooks
Hoka One One
La Sportiva
Montrail
New Balance
The North Face
Patagonia
Pearl Izumi
Saucony
Salomon
Hydration
Probably the most important rule of ultrarunning is to always stay hydrated.
With aid stations often located 5-10 miles apart, it is harder to stay on top of
liquid intake than it is during a road half marathon or marathon. For more on
staying hydrated, see the Proper Hydration section.
45
Most runners opt to carry water with them either through a handheld bottle, a
hydration vest, or a hydration belt. All are excellent options and it is up to the
individual runner to decide what is right for them.
What to look for:
Because less equipment and extra nutrition are required during a 50k race, most
runners lean towards carrying a handheld bottle over a vest. For ultamarathons
over 50k, more runners opt for the hydration vest, which typically offers pockets
to store gels, food, a phone for safety, and even a light shirt or jacket.
If you choose a vest or pack, make sure it fits you properly and doesnt bounce
or rub your shoulders and back.
Popular hydration companies include (but are not limited to):
Camelbak
Nathan
Salomon
Ultimate Direction
Lubricant
There is simply nothing worse than running several hours with a body part
burning from chaffing. Trust me, I learned this lesson the very, very hard way.
Find an anti-chaff product and lube up liberally.
Bonus Hint for Men: Dont forget about your nipples. And no, Im not kidding.
Ouch. Nipple bandages are also an easy solution.
46
GPS
GPS watches are gaining in popularity and lowering in price each year. They
offer distance, splits and pacing information to a runner in real time.
Having a GPS simplifies route planning and tracking routes during training, and
keeps you on pace during the race.
A GPS is certainly not necessary for ultrarunners, but it is a good splurge if you
are considering gear purchases.
Popular GPS watch companies include (but are not limited to):
Garmin
Suunto
Timex
TomTom
Light
Most ultras start early. Like before the sun comes up early. When thats the
case, or if you will be out on the trail after sundown, a headlamp or other light
source is typically required.
Generally runners prefer one of two options, either a headlamp or a handheld
flashlight:
The headlamp is the preferred light source for most runners because you
dont have to carry anything in your hands. If you are already carrying a
handheld bottle, the extra flashlight may feel like too much. Find a small,
light, headlamp at your local camping store and give it a few test runs
47
before race day. During daylight hours, you can stash it away in a dropbag
or with your crew.
A flashlight can offer more visibility because it is easier to point in any

direction. Its also a cheaper option, as just about any light flashlight will
work. Some runners opt to carry both a headlamp and a flashlight for
optimal lighting.
48
Putting it All to Use

N
OW THAT WE HAVE many of the major differences between road marathon

running and trail ultrarunning behind us, its time to put them to use.
Throughout the next section well jump right in to training techniques and plans,
but I hope that you will keep these fundamentals in the back of your mind.
Spend time focusing your energy and training on the techniques discussed in
this chapter.
Its these fundamental skills and practices that will keep you on track throughout
your training.
Now on to the fun part!
Section 3
Training
Training
Rest, Injury Prevention,

and Cross-Training
T
HERE IS NO DENYING that training for an ultra, especially one over 50k, is
going to test your body in ways a half or full marathon never did. Youll
probably put in more miles than previous trainings, and youll almost certainly
put in longer hours.
Thats all part of the fun. But it also means that you may increase your risk of
injury or overuse. Taking care of your body throughout training will be key to
staying injury free.
Rest
When increasing your mileage, its tempting to add bonus miles on rest days.
Some people may have success with this strategy, but its usually a bad practice.
Making sure you actually rest during rest days and go easy on easy days is just
as important as going hard or long during your bigger workouts. Dont be
scared of rest, embrace it.
In fact, many runners will say that its better to be slightly under trained than
overtrained.
Its better to be 10% undertrained than 1% overtrained

when you step up to the start line
Scott Murr, Run Less Run Faster
51
Injury Prevention
There is nothing worse than getting injured a month before a big race. Youve
put in all this time, effort, blood, and tears, and the last thing you want to
happen is to be sidelined by a shin splint or calf strain.
Thankfully we now know several preventative measures we can take to
significantly reduce risk of injury. Im not going to go into detail here, but I
highly recommend looking further into these practices and more to help prevent
training-ending injuries.
Foam Rolling
180 Steps-Per-Minute Cadence
Core strength
Barefoot strides
Yoga for Runners by Katie Hay

Yoga is the perfect complement to running. Yoga
builds strength evenly in the body. It opens up tight
areas that repetitive running strides create in the
body. And it will even help your mental game.
Below you will nd what I believe to be the top 5
reasons yoga benets runners and how you can get started
practicing yoga right away.
52
1. Strength and Flexibility Improvement

Running requires repetitive motion which over-utilizes certain
muscles while neglecting other supporting muscles. A well-
rounded yoga practice builds strength evenly in the muscles,
joints, and ligaments. Not only will practicing yoga balance the
body, it will build strength in muscles you didnt even know you
had. Many yoga poses also provide release through deep
stretching of the ligaments and muscles. Running can create
tightness throughout the body and yoga poses will help to release
those achy muscles.
2. Injury Prevention
Yoga prevents injury not only by increasing exibility and
strength, but by building mental awareness of the body. It
teaches you to relax when you are tightening muscles you dont
need to be (e.g., shoulders, jaw) and to notice signals from the
body when injury is on the way. Yoga also improves your
awareness of proper alignment in the body so that poor
positioning during a long run will not lead to injury.
3. Better Breathing
The breath is a powerful tool and in yoga the pranayama, or
breath work, is a practice that will increase your oxygen intake
and teach you to breathe fully, evenly, and eciently. Yogic
breathing techniques can also help reduce performance anxiety
and allow you to better manage the mental intensity of
bodywork. So when you hit the last mile of a long run, you have
the know-how to optimize your breathing and nish strong.
53
4. Inner strength
Yoga is not just about the physical postures but also a mental
practice. In yoga you cultivate concentration and the ability to
overcome the ego telling you that you cant do something;
condence is built on the yoga mat and transfers over when you
are lacing up for your rst ultra.
5. Relaxation and Restoration
An important part of any athletes bag of tricks is recharging
between workouts. Feeling fatigued after a long run? Try legs up
the wall pose which will rejuvenate your tired feet and restore
your energy. A regular yoga practice also helps to reduce fatigue,

improve sleep, clear the mind of worry, and reduce physical
tension. All are great when you are in the midst of training for an
ultra and pushing your body beyond anything it has done before.
Now that you know the benets, try yoga for yourself. Check out a
local yoga class or start incorporating simple poses, such as a widelegged forward bend, pyramid pose with a shoulder opener, or
lunging with a twist, into your post-run cool down. Combining a
yoga practice with your regular running routine is a no-brainer.

Katie Hay is the registered yoga teacher, cyclist, and runner behind
KatieHayYoga.com
54
Cross-Training
One of the better ways to continue increasing fitness levels while making sure
you give your joints and running muscles a break, is by embracing cross-training
as part of your running training schedule.
If you dont cross-train already, its probably because you arent interested. If I
could give just one piece of advice when it comes to injury prevention and
avoiding overtraining, it would be to get interested.
Ultrarunners have found success with many types of cross training. Here is a list
of some of the more common activities:
Yoga
Biking
Pool Running
Swimming
Hiking
Pilates
Cross-Country Skiing
Core Strength Training
Integrate light workouts with these sports on rest days or following a light
workout day. They can also be substituted for some of the recovery runs.
55
The Critical Importance of Core Strength

by Jason Fitzgerald
As runners, we love to run! If we wanted to play
kickball or spend all day in the gym, wed be doing
that instead.
But what if a few minutes a day of the right core
exercises could keep you healthy and improve your
chances of running strong for an entire ultra? Sounds great right?!
Well, a good core workout is the perfect complement to distance
running. It can optimize your running so you can keep going without
injuries and even race faster.
Injury prevention is a top goal for every runner. And if core workouts
can help you run more consistently without injuries, who in their
right mind wouldnt do them?
Core strength plays a vital role in stabilizing your entire body during
running by maintaining a neutral pelvis and delaying the breakdown
in your form when youre fatigued.
Think of your body like a car. Put the engine of a Lamborghini (your
lungs and heart) in the chassis of a Geo Prizm (your muscles,
ligaments, and bones), and whats going to happen?
56
If you guessed that your powerful engine will rip the car to shreds
and cause a serious malfunction, youre right! Its critical to
strengthen that chassis and develop the muscular strength you need
to support that strong heart and lungs.
Not only does core work strengthen your body and prevent injuries,
but it helps improve your running economy (or in other words, your
eciency). Stronger leg muscles increase your stride power and help
you recruit fewer muscle bers at given running pace. So when those
bers get fatigued (like during the nal miles of an ultra), you can
switch to other muscle bers that arent as fatigued.
This helps you delay fatigue and run faster!
The Best Core Exercises for Runners
Remember that your core is more than just your abdominal
muscles. It includes your hamstrings, quads, hips, glutes, hip exors,
obliques, and lower back. Basically, the core includes every muscle
between your knees and nipples.
Remember: knees to nipples.
Here are six great exercises that you can do 2-3 times per week. Do
this circuit 2-3 times and hold each exercise for 30-60 seconds.
57
Bicycle: lie on your back and hold one leg up in the air. Your thigh
should be perpendicular to your body and your shin parallel to the
ground. Hold your other leg 2-3 inches o the ground. Hold for
several seconds and switch legs. Make sure your lower back is in a
neutral position during the entire exercise. You can put one hand in
the small of your back to gauge this: make sure your back neither
presses down or lifts up from your hand.
Plank: lie on your stomach and prop your weight on your forearms
and toes. Keep a straight line from your head to your feet and hold
this position for the entire exercise.
Bridge: lie on your back with your feet at on the ground. Lift your
hips so there is a straight line from your shoulders to your knees.
Extend one leg straight out, hold for several seconds, then put it
back down on the ground and repeat. Make sure your hips dont dip
or your butt sags to the ground.
Side Plank: on your side, lift your body so your weight is on one
forearms and the side of one foot. There should be a straight
diagonal line from your head to your feet. I usually do 10 lateral leg
raises during this exercise as an advanced form of the exercise.
Bird Dog: in a table position, lift your left arm so its parallel to the
ground. At the same time, lift your right leg so your thigh is parallel
to the ground and your shin is perpendicular. Your knee should be
58
bent at 90 degrees and your glute muscle activated. Hold for several
seconds and switch sides.
Supine Leg Lift: lie on your back with your weight on your elbows
and heels, lift your hips and keep a straight line from your toes to
your shoulders. Lift one leg about 8 inches o the ground, hold for
several seconds, and repeat with the opposite leg.
Jason Fitzgerald is the 2:39 marathoner and running coach behind
StrengthRunning.com
59
Surviving the Long Run

(Often the Longest Youve
Ever Run)
I
F YOU EVER FIND YOURSELF training for a 50+ mile ultramarathon, then
youre bound to notice this one particular long run on your training plan. Youll
see it just sitting there, tucked between a few reasonable long runs, glaring at
you with these evil eyes. Its the 30 mile training run. The run that all first-time
ultramarathoners fear the most.
But the good news, and yes, there is good news, is that with proper preparation,
I survived that ultra-training run (many times now), and so can you. In fact, I not
only survived, Ive learned to enjoy it.
Below I have outlined the 4 simple steps I took to ensure the 30 mile training run
was successful.
1) Know the Route

For a long run like this, I felt it was important to know exactly where I would be
going, and when I would be getting there.
Knowing your route is important for a few big reasons:
1. You need to know where you can fuel.

2. You want to make sure you arent tacking on extra miles or coming up
short.
3. Getting lost or confused isnt what you should be concerned about when
pushing such a large distance.
I decided the best option for me was to run two 15 mile loops through
Washington, D.C.s Rock Creek Park. I mapped out the simplest loop I could
find that best mimicked race day conditions. I had the luxury of being able to
park my car right smack in the middle, which I knew I would pass by three times
throughout the run. This acted as an aid station for the training run.
2) Fuel for Success

Long training runs are just as much an opportunity for you to learn how your
body handles the distance as it is about making your legs stronger.
Experimenting with race day like foods and drinks is incredibly important.
Dont be afraid to eat solid foods. Running for such a long distance at a slower
pace allows the body to process the needed calories that solid foods will give
you. Most ultras have deluxe aid stations which provide anything from PB&J
sandwiches to boiled potatoes. Find out what the aid station menu will be and
train with similar foods.
In an interview with professional ultrarunner Mike Wardian, he gave us this
advice:
Make sure you eat, drink, and take salt. No one told me
that. If you dont fuel there is no way you are going to
finish. Getting down that nutrition is really important. I
think a lot of people get the miles in but then forget about
that part, but you need to do both.
This is also a good opportunity to experiment with new foods you want to try,
but dont know how your body will react to.
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3) Take it Easy
When training for a traditional 26.2, it is important to mix in miles at race pace
during your long training runs. With an ultra, that is much less important. For
many of us, keeping a fast pace over 50+ miles is not only not very important,
but it isnt realistic considering all the things that could happen over so many
miles. When running your 30 mile training run, remember to take it easy.
The focus should be on learning how your body handles the time and distance
on the trail, not how fast you can do it. Walk the hills if you need to, as you will
most certainly walk some hills on race day. Pause at aid stations (i.e. your car)
for a rest, as you will most certainly want to pause during race day.
Listen to the body and learn from the experience.
4) Have Fun
Races are almost always fun. You have the hype of the other runners, the
excitement from those who came out to support you, and the satisfaction of
seeing all your hard work become a reality. Long training runs usually arent
nearly as fun. Most of the time you are all alone, and then there's that terrible
realization that even if you run 26.2 miles or more, you won't get a medal when
you finish.
But they dont have to be boring, depressing, or lame.
Remember to have a good time and you will not only learn more from the
experience, but it will help keep you from burning out.
Invite a friend to join you for 10 miles at the beginning, or to meet up for your
last five. They might have to wait around a little bit, but a good running partner
won't mind.
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Mix in a little music or an audiobook. If you are like me, you rarely listen to music
while running. I also rarely run 30 miles by myself, so I decided to mix it up a bit.
After about an hour on the trail, I turned on some good jams to rally me forward.
Thirty miles probably seems like a long way to run. It is, after all. But with a
little bit of planning, tuning in to the body, and letting loose, you can not only
survive the long training run, you can really enjoy it.
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The Power of a Running

Mantra
T
HERE CAME A POINT IN EACH OF MY ULTRAS, where I questioned if

could keep going. A point when I was exhausted, hungry, in pain, and no
longer having fun. The thought of another step, let alone another dozen miles,
felt like the worst idea I had ever had.
It was kind of an accident when I first discovered the power of a running mantra.
I was in the middle of a 30 mile training run during the heat of the summer. It
was just my third run ever over 26.2 miles.
I had meticulously planned and mapped out a route which took me on 3 loops
through Washington, DCs Rock Creek Park, and would swing me by my car
(which I had set up as an impromptu aid station) a total of 5 times.
The car had everything Id need for this kind of training run, water, fuel, new
shoes, you name it. It was race mimicking at its finest, and I was going to
dominate this training run.
But planning can only do so much during a big training run like this. Three
hours in and I was tired, lonely, and ready to just call it quits. Each hill felt like a
mountain and the thought of nearly 2 more hours alone felt impossible.
I looked down at my GPS. Just over a mile before I would reach my car and
could grab something other than Gu. One more mile, 10 more minutes.
You can do anything for 10 minutes. You can do anything for 10 minutes. Just
keep moving, Douglass, you can do anything for 10 minutes!
And there it was. Without planning or knowing, I had adopted a running

mantra which would not only carry me through those 10 minutes, but through
another rough spot about an hour down the trail. And a few rough spots during
that 50 mile race, too.
Ive used that mantra countless times, and it works. Because I know it to be
true. I was able to convince myself I was more powerful than my body felt.
5 Keys to Successful Running Mantras:

A quick Google search of running mantras will produce thousands of powerful
results, but so many of the recommended mantras would never work for me and
may never mean anything to you either.
Each person reacts to words in a different way, so keep these rules in mind when
creating a mantra that works for you:
1) Keep it simple: A good mantra is easy to understand and remember. The
best mantras should be just as powerful to a 5 year old as it is a 50 year old,
even if the 50 year old has a deeper understanding of its importance.
2) Make it personal: If the mantra doesnt resonate with you, it will be of no
help when you need it most. Find a mantra that resonates with your situation
and needs. One that lights a certain spark every time you hear the words.
3) Make it Specific: Be good is a great mantra. It is simple, easy to remember,
and means something to just about anyone, but when Im struggling at mile 21
just to put one foot in front of the other, be good will do me no good at all.
Running mantras need to be specific enough to help in those dire situations.
Have a war chest of mantras to get yourself through tough situations
65
4) Keep it broad: When I said to make it specific in #3, I meant that with
limitations. Having a cue word, or word that generates a particular emotion or
memory, for a particular hill or section of trail might be useful, but having one or
two general mantras that work for multiple running situations is better than
having to remember 20 specific mantras tailored for every need. The mantra I
asked you to repeat to yourself in section 1 is a good example. Specific enough
that it applies to training for an ultra, but broad enough to be effective during a
variety of training situations..
5) Mix it up: Just like anything motivational, each mantra will only help for so
long. Find a new mantra for every training cycle or year, or have a few filed away
that you like to rotate through. Keeping things fresh is important.
Training You Brain

No matter how great your physical training has been, it will only take you so far
once your head starts to doubt your efforts.
Developing tools like mantras, distractions, or self-confidence boosts are good
ways to combat the mentally tough situations. Learn to trust your training but,
when that fails, resort to one of those tools.
Appreciation is born through struggles

unknown
66
Motivation and Treadmill Training

by Emily Toia
As an avid treadmill runner [99% of
all training runs on a treadmill] I've
found that each run must have a
goal. Creating a goal is key for
mental training.
Goals get you motivated and help you stay motivated. But even still,
some training days are hard. Really hard. It's important to push
through on these hard days just like its race day.
Thats where the focus and concentration come in. Three days a
week I do my runs without any TV, music, or phone to help build up
focus and train my concentration.
However, no matter what I do, there are always going to be days
when I get bored or the run feels particularly tough. When this
happens I tend to do one of these three things:
My best advice to beat treadmill boredom is to play around with the
pace and incline. Every few minutes I change the pace or incline. I
usually start at a base number and increase up .1 mph. Once I hit my
max MPH, I start going back down to my base again.
67
Zone out. Unlike running outside, treadmill running doesnt require

that you pay close attention to your surroundings and watch out for
cars, cyclists, dogs, and other hazards. You dont even have to think
about your route. So running on a treadmill gives you a chance to
lose yourself in the rhythm of your breathing or your pounding feet.
Try blocking out everything around you and enter a peaceful,
relaxing state.
My personal favorite. One mile. One person/thought/topic. This is my
favorite thing to do on a long run. Say I need to do a 20 mile run. I
take a post-it, put 20 names on it and stick it on my treadmill. Every 8
or so minutes I get to focus on one person/topic/idea. Mile 2 comes
around and I go to the next name. Some of my VERY best runs are
when I use this method exclusively of any of the others listed here.
Emily Toia has completed 2 100 mile treadmill challenges and multiple
trail ultras. Find more from Emily on her blog RunEMZ.com
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50k Training Plan

(20 Weeks)
T
HE 50K DISTANCE (31 miles) is the most natural transition from marathons
to ultras. Because it is only roughly 5 miles longer than the marathon, many
people are tempted to go big and jump straight into the 50 mile races, which
may work for some, but isnt typically recommended.
A trail 50k can take nearly twice as long as your typical marathon. That means
that pacing, hydration, nutrition, and training needs are totally different than
what you would do for the marathon. Learning from a 50k first will help you
once you do decide to go longer.
As I said at the very beginning of this book, if you can run a marathon, you can
run an ultra. If you are in marathon shape, you should have no trouble slogging
through a 50k, but relying solely on marathon training will probably make for an
uncomfortable and painful experience.
The biggest differences between marathon training and 50k training are the
race specific runs.
Remember what we talked about earlier? Training on similar terrain to the race
itself not only gets your body used to that type of surface, it will also help you
train closer to the actual pace you will be running on race day.
For this 20 week 50k training plan, I didnt include any speed work. Many
runners enjoy speed work and find that it makes them stronger, but for your first
ultra, I dont think it is necessary.
If youre interested in adding speed work into the mix, I recommend changing a
few miles of weekday runs to tempo runs. Running the last few miles of your
long run at race pace is also a good option.
If youre interested in adding in cross-training, Id recommend adding that to
Monday or shortening the Thursday run and making it a double. You shouldnt
be afraid to embrace the cross-training, just make sure to continue logging
consistent mileage and always stick to your long runs.
And finally, before we get to the plan itself, dont stress out if you miss a
weekday run from time to time. Sometimes life just gets in the way, dont let
that ruin your day.
The long runs, however, should be followed closely.
70
Monday Tuesday Wednesday Thursday Friday Saturday
Sunday
Week 1
Off
5 miles
5 miles
3 miles
Off
11 miles
1 hour
Week 2
Off
6 miles
5 miles
3 miles
Off
12 miles
1 hour
Week 3
Off
6 miles
5 miles
4 miles
Off
13 miles
4 miles
Week 4
Off
5 miles
4-5 miles
3 miles
Off
14 miles
1 hour
Week 5
Off
7 miles
6 miles
5 miles
Off
16 miles
1 hour
Week 6
Off
8 miles
5 miles
5 miles
Off
14 miles
1.5 hours
Week 7
Off
8 miles
7 miles
5 miles
Off
17 miles
1 hour*
Week 8
Off
6 miles
7 miles
3-4 miles*
Off
15 miles
10 miles
Week 9
Off
6 miles
5 miles
5 miles
Off
18 miles
1.5 hours
Week 10
Off
6-7 miles
7 miles
5 miles
Off
22 miles
1 hour*
Week 11
Off
5-6 miles
5-6 miles
3-4 miles*
Off
16 miles
10 miles
Week 12
Off
8 miles
5-6 miles
5 miles
Off
25 miles
4-5 miles
Week 13
Off
7 miles
7 miles
5 miles
Off
15 miles
1 hour*
Week 14
Off
6 miles
6 miles
4 miles*
Off
18 miles 10-12 miles
Week 15
Off
5-7 miles
4-5 miles
5 miles
Off
22 miles
1.5 hours
Week 16
Off
4-6 miles
6 miles
3-4 miles
Off
16 miles
1 hour
Week 17
Off
7-miles
7 miles
5 miles
Off
22 miles
1 hour
Week 18
Off
7 miles
7 miles
5 miles
Off
15 miles
3 miles
Week 19
Off
6 miles
6 miles
Off
Off
10 miles
3 miles
Off
Off
3 miles
2 miles
50k!
Party
Week 20 4 miles
*Recommended cross-training days
71
50 Mile Training Plan

(24 Weeks)
n contrast to the 50k plan, training for a 50 miler requires more mileage than a
typical marathon plan would provide. This means the long runs and weekday
miles are that much more important to follow.

You may have noticed a little run on week 19. That 50k long run will be longest
run before the race. Finding an actual 50k race is a great way to get your feet
wet with a true ultramarathon experience instead of just running a 50k alone.
Just keep in mind that it is a training run, not a race.
When it comes to cross-training, stick to the same advice as for the 50k, and add
the activity to Mondays or shorten your Thursday runs and make them a double
(two separate workouts that build off each other). A few Thursday and Sunday
runs, marked with the asterisk, are particularly good times to consider crosstraining.
For your first 50 mile ultramarathon, speed work is even less important than for a
50k. The focus on this training should be time on your feet, or the amount of
time you actually spend logging miles. When youre 7 hours into the race, I
promise youll be happier you spent time running more slow miles than you did
running fast half mile repeats.
Monday Tuesday Wednesday Thursday Friday Saturday
Sunday
Week 1
Off
5 miles
5 miles
4 miles
Off
10 miles
5 miles
Week 2
Off
5 miles
5 miles
4 miles
Off
12 miles
5 miles
Week 3
Off
5 miles
5 miles
4 miles
Off
12 miles
6 miles
Week 4
Off
4 miles
4 miles
3 miles
Off
14 miles
1 hour
Week 5
Off
6 miles
5 miles
4 miles
Off
12 miles
1 hour
Week 6
Off
7 miles
6 miles
4 miles
Off
13 miles
1 hour
Week 7
Off
6 miles
5 miles
5 miles
Off
15 miles
4 miles
Week 8
Off
6 miles
5 miles
5 miles
Off
16 miles
1 hour
Week 9
Off
7 miles
7-8 miles
5 miles
Off
18 miles
1 hour*
Week 10
Off
8 miles
5 miles
5 miles
Off
13 miles
1.5 hours
Week 11
Off
8 miles
7 miles
5 miles
Off
20 miles
1 hour*
Week 12
Off
8 miles
7 miles
4 miles*
Off
15 miles
10 miles
Week 13
Off
6 miles
5 miles
5 miles
Off
22 miles
5 miles
Week 14
Off
7 miles
7 miles
5 miles
Off
17 miles
1.5 hours*
Week 15
Off
7 miles
8-10 miles
4 miles*
Off
17 miles
10 miles
Week 16
Off
8 miles
6 miles
5 miles
Off
23 miles
4-5 miles
Week 17
Off
7 miles
7 miles
5 miles
Off
14 miles
14 miles
Week 18
Off
7 miles
8-10 miles
4 miles
Off
13 miles
10 miles
Week 19
Off
7 miles
5 miles
5 miles
Off
50k
3 miles*
Week 20
Off
6 miles
6 miles
3-4 miles*
Off
14 miles
1 hour
Week 21
Off
8 miles
7 miles
5 miles
Off
22 miles
1 hour
Week 22
Off
7 miles
7 miles
5 miles
Off
16 miles
3 miles
Week 23
Off
6 miles
6 miles
Off
Off
10 miles
3 miles
3 miles
Off
3 miles
Off
50 MILES!
Party
Week 24 4 miles
*Recommended cross-training days
73
Section 4
What to Expect
What to Expect
Crews/Support
F
OR MANY RUNNERS, running an ultramarathon can turn into a team effort.

Most races allow runners to have support groups, or crews, meeting them at
certain check points to assist with the runners needs.

Now, before I get too far into this section, it is important to remember that each
race has its own rules in regards to crews and support. Pay special attention to
those regulations before dragging your family or friends out of bed at 3:00 am.
Having a crew can be a lifesaver throughout an ultra, because it allows you to
plan ahead and prepare your team with whatever you think you might need.
Do you know you like a certain food that won't be stocked at an aid station?
Give it to your crew. Or maybe you think you might like to switch out a pair of
shoes mid-way through a 50 miler? Give them to your crew.
Your crew acts as a back-up to supply anything you think you might need that
you cant count on the race to provide.
Pacers
Some ultras, usually 50 miles or above, allow runners to have a pacer for part or
all of the race. A pacer is simply someone who runs alongside you, offering
moral support and a distraction, and acting as a second (usually more
functioning) brain when you are tired and more likely to get lost, quit drinking
water, or want to drop out.
In some cases pacers are allowed to carry your gear for you as you run, like
water or fuel, which is called muling. Most races, however, have strict rules
75
against muling, requiring runners to carry all of their own gear throughout the
race. Make sure you know before your pacer goes.
Advice for Your Pacer

by Alex Bea
When pacing a competitive long
distance runner, there are a few
crucial things to keep in mindI
assume so, at least. Being only mildly
experienced in the role of a pacer,
there are better folks to tell you than
me. But even after a few races as a
pacer, there are a few insights I can pass alongparticularly to rst-
timers.
My rst race pacing Rock Creek Runner's Doug was a 50 mile race in
Great Falls. The course was a looping out-and-backstarting with
about 15 miles going north that turned into a big loop, which 50
milers did two or three times before coming back. The rst sections
added up to 35 miles, at which point I would join Doug for the nal 15
back. It was waiting there where I learned the rst lesson:
Be on time. Be ready to go.
The racer that you're pacing is doing much more than you are and
has about equally more to concern her or himself with. You are there
to support them. Full stop. They probably won't wait for you and
denitely won't (or shouldn't) have water or fuel for you.
76
Though I probably would have been ne on my own, my ultra-

punctual ance made sure I was there in plenty of time. We met up
with Doug's cheering section and I relaxed, had my pre-run banana,
and cheered Doug as he passed us on his second time around the
loop. As time neared for his nal emergence from the woods, I
warmed up and readied my water and jelly and gooey fuel. Which
brings me to my second point
Prep like any other run.
Pacing is a run plus some, but it's still a run. Maybe if you're used to
running 50 milers and only are pacing for 10 or 15 miles you won't
need your normal gear. For the rest of us, it's still a pretty legitimate
run. That means fuel, water, gear, and training.
Leading up to the 50 miler, Doug and I had gone running almost
weekly together in addition to our individual runs. He's clearly a
much more hard core runner than I, so our runs would often be
precursors to the rest of his miles for the day. Still, besides being
important training miles for me, these runs together let us get used
to running together. Every team will have dierent pacing, talking,
and fueling practices. Having all of that as old news by race day was
great.
It's probably not ideal to have a pacer running his longest distance
ever on race day, as it was for me. In our case, it was also the racer's
longest distance ever. Since he was 35 miles in by the time I started,
77
any slowing down I did was not a problem. It's something to keep in
mind, though.
Know your racer, and the plan.
As I mentioned, and as you probably know already, dierent runners
like dierent things. Some are very chatty while in the race, others
want silence and more need visual pacing for time. Those training
runs are very helpful to have all this known ahead of time, but if
that's not possible, make sure you ask the important questions,
including:
How much coaching do you want?
Do you want me telling you when to fuel?
Do you have a time or pace goal?
You may also want to talk about a race plan. If you can tell where big
hills are or where the racer tends to hit a wall, that can be helpful for
you as you help the racer. Even if they don't normally need much
coaching, a late-race killer hill may call for it.
Being his rst 50 miler, the primary goal for Doug was to nish. The
conditions were also pretty horrendousessentially a mud pit for 80
percent of itmaking completion enough of a challenge anyway. In
our case I occasionally checked in to remind him to eat if he hadn't in
a while, but it was rarely necessary.
78
Be ready to adjust.
Conditions change and bodies are unpredictable. Even if you've made
a good plan together, be ready to support changes and how the racer
reacts.
In our case the trails were extremely muddy and slippery. This meant
slower going, tired hips from stabilizing, and a few rough, if short,
inclines. Whereas our runs typically involve light talking throughout, I
could tell that the conditions and distance had him interested only in
focusing on the ground before him and the nish line. Towards the
end, when a nal kick of adrenaline kicked in and the dirt turned to
pavement, the dynamic returned more typical.
Finally, I didn't think part of my role as a pacer would be to keep
Doug from sliding back down an incline out of a creek, but there we
were during one of the more memorable moments.
Remember, it's not about you.
Ultimately, your role as a pacer is rst and foremost about helping
the racer nish as best as possible. You may be tired, hungry, or
amped about how well you're doing yourself, but keep focused.
Especially when the racer has done more than twice what your
section is, it won't help to bring the attention your way.
79
I think I mostly did well with this part of the job. That is, until the
very end. I didn't futz with my phone and GPS tracking or complain
about the conditions (in part because I was having a blast). Instead I
empathized with the diculty the racers were having but tried to
keep his spirits up with milestones, occasional jokes during tough
moments, and encouragement when it felt needed.
Coming into the nish, however, I started to focus on myself more.
Even if you're pacing at the end of the race, you shouldn't actually go
across the line if there's an opportunity to drop o. As we neared the
chute, I saw our three cheerers and my own adrenaline was pumping.
I totally didn't think about stopping and was about to cross with
women and men who had just nished the whole 50 when Doug
turned to me and thanked me for my help. I returned to myself,
congratulated him, and dropped o to join our supporters in
cheering him to the nish.
Pacing really is a lot of fun. You get to be a part of a race that you
may not have been able to do completely, maybe on a course you
wouldn't be able to otherwise. More importantly, you get to run with
a friend, possibly as they try to accomplish more than they ever have
before. I hope these bits of advice help other novice pacers make the
experience fun and eective.
Alex Bea is the trail runner and bicycle guru behind AlexBea.com
80
Drop Bags
For runners who dont have access to a crew on race day, or if they just want to
avoid making their family and friends carry around a bunch of gear, most ultras
allow for drop bags to be placed at certain mile markers throughout the course.
Inside the drop bag you can store any hydration, fuel, clothing, or comforting
items that you may need throughout the race. Switch out the handheld water
bottle for a pack. Store extra lube just in case. Pack away the compression
sleeves in the event you need them. Or simply shed a layer you wanted to wear
at the start. These are all things that having a drop bag will allow for.
Some races have regulations on the type of bag that is allowed, but typically any
backpack or small duffle bag will work fine.
Find out where drop bags will be placed on the course and plan accordingly.
Aid Stations
One of the more striking differences between an ultra and a marathon are the
aid stations.
Its important to note that every ultra is different, and reading/planning ahead is
crucial, but unless the race is known for a certain lack of aid, its safe to assume
the following things:
Aid stations are generally stocked with a lot more than water and Gatorade. Ive
seen everything from pretzels and boiled potatoes to donuts, sandwiches, soup,
candy, bacon, and even beer.
While its not typically recommended to try new things on race day, when youre
5 hours into the run, satisfying the mental cravings can be just as beneficial to
81
refueling the body. If an Oreo looks crazy appealing, it might be just the thing
to get you out of a funk and through the next several miles.
Runners tend to linger at an aid station, picking through food, filling up
bottles, and using the opportunity to take a short breath.
During a road marathon I would never think to stop moving and be picky about
what was offered on the table. At an ultra no one will be holding out their hand
with a small cup for you to grab (many dont even have cups, relying on you to
have your own bottle). Instead, volunteers will be asking what you need,
assisting your tired hands by opening up the bottle, and sharing words of
encouragement for the miles to come.
Volunteers have often hiked in a lot of the aid, and love having a good time with
the runners. Ive been at races where each aid station is a completely different
theme, and volunteers are dressed in costume to match that theme. At the
2013 Mt. Mitchell Challenge in North Carolina, roads leading up to the highest
aid stations were closed due to snow, so volunteers hiked in water and food for
runners the night before, camping in the snow and cold to greet us the next
morning.
If you arent racing near the front or fighting for a time, aid stations can offer a
place to relax mentally and physically, gather yourself, and prepare for the next
push.
And dont forget to thank the volunteers!
82
How to Pace Yourself

T
HE KEY TO A SUCCESSFUL first (or fifteenth) ultra is being conservative.

And no, were not talking about politics.
Weve all gone out too fast during a marathon or shorter distance race. Its
almost impossible not to with all the excitement, crowds, and hopes for that PR
youve been working towards. But too often those faster miles at the beginning
come back to bite us in the butt.
Now just think about how big of a bite itll be when the race you are running
takes three times as long.
A Steady Effort
In ultrarunning, focus on keeping your effort as steady as possible. I say effort
instead of pace because the pace may actually fluctuate depending on the
terrain of that section.
From the very first miles, find an effort you think you can maintain throughout
the entire race, even at the very end.
This probably means walking many of the hills, holding back on the flats, and
easing into the downhills.
I remember being dumbfounded by how many people were walking short hills
during my first 50k.
This is short! I thought to myself, Running up this hill

will be easy!
And Id blast past half a dozen people on the way up.

Ten miles later, nearly each and every one of those hill walkers moved slowly and
steadily past me, never for me to see again.
The Art of Pacing

by Nicklaus Combs
pace1: ps/ noun
"Consistent and continuous speed in
walking, running, or moving.
How exactly do you plan for and execute a
specic goal pace during a race? How do
you accurately calculate what you are
capable of as the distance increases?
These questions without a doubt are one of my favorite challenges to
take on as a competitive runner. There are so many factors at play
when trying to calculate pace: course prole, weather, temperature,
stress, nutrition, hydration, sleep, prior training, etc. The list goes on
and on and surely could be debated until the end of time. So what
have I found to work over the course of my time spent running?
Two words: Experience & Consistency.
84
When tackling a new distance for the rst time youre working with a
clean slate. No prior experience typically with running that far (even
in training), no past experiences to base your guess on. A very
unscientic guesstimation for a nishing time could be something
like doubling an average time for half the distance and adding some
extra time at the end for the inevitable slow down during the second
half. Really though, your goal for a new distance should always be
focused on just getting through.
Besides no matter how fast or slow you run a new distance for the
rst time it is always a personal record! With distance running
anything and everything will happen so just focus on putting one
foot in front of the other.
This is where Experience comes in.
Most of us have a favorite distance to compete in. Over time as we
successfully complete races in a specic distance we can start to
establish a base line for future performances. Expectations can be set
once you have a general understanding of what you are capable of
and how you are able to perform at that specic distance. Even
taking into account dierent course proles you should be able to
realistically set a goal pace from this prior experience.
85
Knowing your own abilities and being realistic is key. Obviously a

mainly at or downhill course will more likely lead to a PR as opposed
to a hilly or mountainous course, so plan accordingly.
But how do you keep meeting expectations? Consistency.
Fitness level and abilities are not a straight line moving upwards over
the course of time. I like to envision it more like rolling hills where
you start at the base of the hill and start the ascent as you build your
tness base and ramp up your weekly mileage and/or add in speed
work. An entire training cycle involves the build up until you reach
the peak of the hill, which would be your key race you are training
for.
Rest and recovery after a hard eort race would be the descent
down the backside of the hill to the bottom where your training cycle
would start over for your next key race.
For a lot of us life does get in the way of our training from month to
month. (Injury does as well sometimes). Without a consistent
training schedule we must evaluate our current training schedule and
results against the past to determine where we are lacking and
adjust as needed.
Unfortunately there is no specic scientic formula you can use to
establish a realistic goal race pace. It takes past experience along
with a realistic view of your own training consistency leading up to a
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race to aim for a realistic goal and nail it. Besides whats the fun in
knowing exactly how every training run or race will turn out each
time?
Nicklaus Combs completed 11 ultramarathons in 2013 alone,
including 3 100 milers. You can nd him at NicklausCombs.com
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Three Stages of the

Ultramarathon
A
FTER TALKING TO DOZENS of ultramarathoners and recounting my own

experiences, I began to see an obvious trend when it came to race day.
Just about everyone experiences what Im calling the Three Stages of the
Ultramarathon, and Im willing to bet youll experience these stages on your next
ultramarathon as well.
Stage 1: The First Miles and Strong Miles

Unless something goes terribly wrong when you depart from the line, youll
probably be excited and peppy for the first several miles. These miles will most
likely be crowded and filled with excitement. Runners will be jostling for
position, speeding through aid stations, and chatting with their neighbors. Its a
lot of fun.
Its also important to keep a few things in mind during this initial stage:
1. Dont go out too fast. You have a long race ahead of you. Keep to your
set pace, and dont forget to walk the tough hills, even though you arent
tired.
2. Eating and drinking are crucial in this initial stage of the race. Stay on top
of your hydration and nutrition needs.
3. Dont let that guy who sprinted by you on the downhill psych you out.
Youll get him back later down the trail.
Stage 2: The Low Point

No matter how much you train, there will probably come a point in every ultra
when things start to fall apart:
Your stomach may start to revolt
Your legs feel heavy and sluggish
You start experiencing cramps in new areas of the body
And your head begins to lose focus
These miles are terrible. No way to sugarcoat it.

But its because of this pain that we signed up to run an ultra to begin with.
Maybe you dont actually want to experience the pain, but without it everyone
would run ultras. Maybe the mental low points make us want to quit, but
without them we wouldnt break down walls and push past the limits we came to
challenge.
This is what running an ultra is all about. And thankfully these low points are
only temporary.
Only rarely do I hear of someone who hits the low point and never gets out.
You may never feel great again, but with a little extra food or water you may
settle the stomach.
With a bit of walking you may pass through the cramps.
And with something as simple as a change of scenery or a mantra, you may
change your head for the better.
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Its impossible to predict when the low point will surface; it may come as early as
mile two, or as late as the final third of the race. When it does come, be
comforted by your training and knowing that youre not alone. Everyone else
will be feeling just as low at some point during the race.
Stage 3: The Grunt Miles

Typically following the low point comes the grunt miles. By this point youre
through the lowest of lows and ready to press on.
Your feet may hurt and your mouth may still be dry, but youre pressing on and
making up a little lost time.
Its over these miles that ultrarunners really shine. They didnt quit when the
going got tough, and they knew that if they just kept fighting the miles would
continue to pass and the finish line would get that much closer.
You have to keep fighting.
Notes about the Stages

The stages arent limited to one cycle.
Depending on the runner and the distance of the race, you could experience
this cycle multiple times. Ive gone through several highs and several lows over
the course of just 40 miles, and Ive heard reports of runners feeling a sense of
fresh legs and mind 70 miles into a hundred mile ultra.
The key is knowing which stage you are in so you can confront that stage
appropriately.
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Monopolize on Your Own Vanity on Race Day

Lets face it, we are all at least a little vain. My favorite race tactic
during an endurance race is to monopolize on my own vanity.
Nothing puts pep in your step or gives you focus like knowing
someone you want to impress is waiting just down the trail.
After several ultras and dozens of failed tactics, the most eective
way Ive found to get myself out of the mid-race slump is to get as
many friends and family on the course as possible. There is simply no
better feeling than having the support of loved ones after putting in
so much time and eort training.
Unfortunately (for them), just having spectators show up at the start
and nish line isnt enough. Make sure your fans are just as tired from
running around the course as you are from running the actual course.
Map out as many aid stations or course access points as possible
where theyll be able to nd you, write down your splits so they
know when to expect you, and provide them with transportation
information so they can easily navigate the course. The more work
you put in yourself, the more success youll have on race day.
Once you have all the spots mapped out, memorize them. The
anticipation that builds as you near one of those spots alone will
boost your spirits well before you actually see them.
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Thirty-four miles in to my rst 50 miler, I knew Id see family in about

two miles. I was literally smiling with anticipation those entire two
miles.
But before you go dragging everyone out to the course, show your
supporters that you care. Make them their own race bag, packed
with snacks, water, maps, and sign-making supplies. The more fun
they are having, the more fun you will have.
Most people would tell you that running is a solo sport, but achieving
an endurance race nish should be a celebration. Embrace the
support from others, and they will help carry you across the line.
*Adapted from 13 Lucky Racing Tips for Your Next Personal Best
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Section 5
Race Week
Race Week
What to Eat Before and

During the Race
S
IMPLE, CLEAN, WHOLE FOODS.
What a load of catch words, right? Just so happens there is a reason we hear
those words all the time. Eating a clean (non-processed, organic), whole foods
diet can have a massive impact on your energy levels and training effectiveness.
But Im not here to tell you what diet to follow or to tell you about the latest
food studies. Thats for a different book.
In this section my goal is to provide you with useful strategies and suggestions
for easy, clean meals to eat the night before your race, the morning of, and in
recovery. Ill also discuss the oh-so-important fueling strategies Ive used during
the race, which Im certain will help keep your energy levels where they need to
be throughout the long miles.
And Ill tell you to enjoy a beer (or other treat of your choosing) at the finish line
party. No, not because I think itll be good for you, just because you deserve it.
Because nutrition is such an important topic, I tapped into the knowledge of
Matt Ruscigno, MPH RD and incredible athlete behind TrueLoveHealth.com, to
collaborate on this section. Matts experience with ultramarathons and
endurance sports, and his expertise in nutrition, make him the perfect person to
add information and advice.
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The Day Before

Back when I ran high school cross country, we routinely met up for a giant team
pasta dinner before each big race. As youre probably aware, the idea was that
if we stuffed our face with carbohydrates, wed have plenty of energy for the run.
Along with those carbs, wed slurp down a boatload of tomato sauce, ground
beef, and garlic bread. All in the name of energy.
Turns out, that was probably a mistake (thanks coach!). Pasta dinners are in fact
a great source of carbohydrates, but loading your gut the night before a race is
a bad idea. Aim to fill up on carbs the week leading up to the race. Just make
sure the sauces and sides that go along with the noodles are clean and easily
digestible.
The prime time to have your last big meal before the race is early afternoon the
day before. Think high carb, low fat. A rice and beans dish or clean pasta dish
are always good options. I usually stick to a simple noodles dish with lots of
beans and veggies. Try to eat until you are full, but by all means, please avoid
the slurp fest we had in high school. Keep it to your normal sized portions.
Later that evening, pick something simple and light on the stomach. Now might
not be the time to check out that new ethnic restaurant your friends have been
telling you about. Soup, with a few slices of bread or a simple wrap or sandwich
are usually my go-tos this close to the race.
The Morning Of
To give you an idea, lets start with my pre-race morning routine:
2 hours before: Two slices of white bread with almond butter
1 hour before: Banana and a few dates
20 minutes before: Another date or two, or an energy gel
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I share this with you because its an example of what works for me, but its
important to note that pre-race eating rituals vary between people. For some it
takes about 3 hours before they dont feel the food during a workout.
Same goes for the calories you consume just before a workout. Matt, for
example, likes to eat that last snack just 10 minutes before a workout. His fuel of
choice? Juice and fruit.
Eating a substantial meal right before a race will leave you feeling heavy and
sluggish. Its also smart to avoid high fiber foods, which is why I stick to white
breads instead of whole wheat.
Adding a high, simple carbohydrate snack an hour or so before the run gives the
body enough time to digest that food and use it as energy later down the trail.
What to Eat During the Race

What to eat during an ultra varies wildly from person to person, but one rule
stays consistent with everyone: consume calories throughout the entire race.
Unlike marathons, where a gel or two and some Gatorade will keep you from
bonking, ultrarunners need to pay close attention to what theyre eating and
when theyre eating it. Because ultrarunners are out on the trail much longer
than a marathoner, and moving at a slower pace, the body is burning through
loads of calories. And not just calories from glycogen, which are those
carbohydrates that the body burns quickly and efficiently during shorter races,
but fat as well.
Its recommended that ultrarunners consume somewhere between 200-400
calories per hour. That begins at the starting line, not just when you begin to
feel a little tired.
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Its important to note here that ideal calorie consumption varies among people,
and even within the same individual. Depending on outside factors like weather
and terrain, and internal factors like what kind of shape you are in, your calorie
needs may vary.
But one thing is for certain, come race day, staying on top of your nutrition is the
only weapon against bonking. That means keeping a consistent intake
throughout, not just when you start to feel the need. By the time youre feeling
tired, its often too late.
Most people will consume these calories through a combination of foods and
liquids. As a point of reference, Ive provided rough calorie counts for a few
common ultramarathon foods below:
Energy Gels: 100 calories
Energy Blocks: 100 calories per half container
Sport Drink: 150 calories per bottle
Energy Bar: 250 calories per bar
Banana: 105 calories
Date: 50-70 calories per date
PocketFuel Naturals: 170 calories
Peanut Butter Scoop: 180-200 calories per scoop (2 tbsp)
Almond Butter Scoop: 180-200 calories per scoop (2 tbsp)
Potato Chips: 140 calories per handful
Pretzels: 108 calories per oz
Keep in mind those numbers vary (sometimes greatly) from brand to brand, so
always check your product before making calculations.
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Ive had the most success with sticking to one energy gel every 30 minutes, and
washing that down with a mixture of water and sport drink taken throughout
each hour. Later in the race I begin eating more from the aid station buffet,
focusing on high sodium, easy to eat and digest foods that I know will keep my
stomach happy. Even with that added food, I continue to down gels every 30
minutes for as long as my mind and stomach will allow.
Its important to consume most of the calories from carbohydrates, but the
slower pace allows your body to process foods that would have made you
cramp and feel uncomfortable during a shorter distance. This is where real
food comes in.
Benefits of Real Food

As mentioned earlier in the aid-station section, ultramarathons oer
a lot more than your standard road race fare. Well stocked stations
could have everything from fruit, to sandwiches, to soup or pizza.
For the most part, heavy foods like pizza arent going to help much in
the way of giving you energy. It takes the body too long to break
down those foods for them to become a good energy source for
shorter ultras like 50ks. The value in these real foods is more on
the mental side of things. After being on the trail for hours on end,
the comfort of a warm, solid meal can go a long way. Its often that
mental bump that gets you through the second half of the race.
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High carbohydrate real foods with a nice mix of simple

carbohydrates, such as pita bread with almond butter, PB&J, or rice
can be digested quickly enough to be a good energy source. Every
runner handles these foods dierently, highlighting the importance
of testing before race day.
Real food helps settle the stomach if nausea sets in. For me, the
fastest way to break that nausea funk is by snacking on real food like
a PB&J, banana, boiled potato, or vegetable broth. Listen to your
cravings and eat what feels right. Even if it isnt something youd
ever pictured eating on a run.
Weve all heard it before, dont do anything new on race day. Thats advice
every coach, writer, and running partner has given at least a dozen times. But its
worth saying time again because its that important.
Test your nutrition plan during long runs. Find out how your body handles
gels that frequently. Find out if you can eat a full energy bar and still continue
running. Test it out, and test it again. No two runners are the same when it
comes to nutrition, so you cant always model it after someone elses strategy.
The obvious things may not work for you and thats okay! Many runners put too
much focus on how healthy what they consume while running is, but thats not as
important as what your stomach tolerates, and what feels good so you can keep
running strongly.
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For your health, its what you do when youre not running that really matters, so
take the time to put aside conventional health recommendations and do what
works best for you.
Coca-Cola
Coke and other sodas are an ultrarunning aid station staple. Many
runners choose to drink small amounts of soda during the latter half
or nal stage of the race.
I had a really hard time believing this before I had run my rst ultra.
It just didnt sound appealing at all. But the carbonation, caeine,
and sugar can be just what the body or mind is craving.

Tip: Once you start drinking soda, Ive had best results if I continue
to drink it in small amounts throughout the rest of the race.
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What to Eat for Recovery

O
NE MISTAKE OFTEN MADE by runners, is missing the recovery window

where real food helps rebuild muscles and replenish depleted glycogen
stores. Refueling during the 20-40 minutes immediately following an intense

workout is crucial, so its important to get in the habit of making that happen.
Do you need an expensive protein shake or recovery bar? Probably not. Stick
to the basics. Refuel with easily digestible, carbohydrate, protein, and
electrolyte rich, foods.
Carbohydrates are important because your muscles can absorb glycogen at a
higher rate immediately following the workout than they do normally.
When you consume carbohydrates right after a hard workout it increases your
glycogen stores for future workouts. This is hugely helpful down the road as
youll be able to run longer and harder just on your glycogen storage. For
people who have trouble eating before morning workouts increasing glycogen
storage can give you the ability to hit the trail without eating and still put in a
solid workout.
Matt, for example, can measure his fitness partly by his glycogen storage. For
iron-distance triathlons some people wake up 3 hours before the race starts (at
3am sometimes!) so they can eat breakfast. Hed rather sleep, so he wakes up as
late as possible, eats half a banana while zipping up his wetsuit and relies on his
well-established glycogen storage to get him through the 2.4 mile swim.
The protein and electrolytes provide amino acids that help rebuild muscle tissue
destroyed during the workout. By providing the body with those amino acids
during the 20-40 minute post-workout window, youll speed recovery and help
prevent lactate build-up that leaves your muscles weak the days following a
workout.
If youre not sure where to start, try one of my favorite recovery meals:
Green Smoothie: Kale, spinach, frozen fruit, flax seeds, chia seeds,
pumpkin seeds, walnuts, and water.
Veggie hummus wrap: Tortilla filled with hummus, greens, veggies, and
seeds
Bagel: Bagel with almond butter and dates
Beer
Now go drink that beverage of choice. You deserve it.
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Staying Hydrated
P
ROPER HYDRATION IS A CRUCIAL COMPONENT to a successful

ultramarathon. Just a slight percentage drop in body weight due to water
loss during a race can have a large impact on your performance.

The running community is full of hydration philosophies, but the bottom line is
that proper hydration isnt easy to predict and follow.
The problem is all the external factors that have a big impact on water loss.
Factors like heat and humidity, pace, and difficultly of terrain all impact sweat
(water) loss and hydration needs. That makes it impossible to accurately know
how much water you should be consuming and at what rate.
So where does that leave us? Ive found the most success by using two tools to
best prepare myself for proper hydration on race day.
The Sweat Test

If you arent familiar with the sweat test, its an easy way to measure your typical
sweat rate under certain conditions. Here are the steps:
1. Weigh yourself naked just before a run.

2. Run for 60 minutes without consuming any food or fluid, or using the
bathroom.
3. Immediately after returning from the run, strip down and weigh yourself
again.
4. Subtract your post-run weight from the pre-run weight to calculate total
weight loss.
5. Each pound lost = 16 ounces of water.
6. Total the number of ounces, and you have a guide for water consumption
per hour.
The big problem with this test is that it can fluctuate drastically depending on
the factors mentioned earlier. Do the test in a variety of weather and running
conditions.
Because of the varying conditions, the sweat test should in no way be
considered law, but instead can serve as a guide when planning your hydration
needs.
Drink to Thirst
After you have a rough idea of how much water you should be consuming, its
time to rely on your body to tell you when, and when not, to drink.
Listening to the body and drinking to thirst is an effective way to fulfill your
hydration needs.
The most important factor to remember here is that runners get easily distracted
by other needs and often forget to pay attention to thirst, which can quickly
cause you to fall behind on fluid intake. This is why having that rough idea from
the sweat test is a good starting point.
Electrolytes and Hyponatremia

Replenishing electrolytes, most importantly sodium, should take place as soon
as you start replenishing water.
An improper balance of water to electrolytes can quickly mess up your systems,
causing fatigue, muscle cramps, nausea, and the much more serious
Hyponatremia.
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Hyponatremia is a condition in which the amount of sodium in the blood is lower

than normal levels, which, in worst cases, can be deadly. This can be avoided by
not over drinking, and making sure that you are keeping that electrolyte ratio in
check.
Here are a few good methods of consuming electrolytes:
Sports drinks
Sodium tablets
Energy gels containing electrolytes
Salty foods, such as pretzels or boiled salt potatoes.
As much as wed like for it to be, proper hydration is a tough aspect of

endurance racing to predict. Even following the pee color and frequency test
isnt effective, since prolonged exercise causes the body to reduce urine
production (its typical to go several hours without peeing during an ultra, even if
you are staying properly hydrated).
Best results come from knowing and listening to your body. The bodys selfregulating features are an incredible tool.
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Nausea
A
ND NO, Im not talking about that morning after you drink that beer type of
nausea.
Nausea is known to strike ultrarunners racing just about any distance. The good
news is that, while it might feel like it at the time, nausea isnt a death blow to
your race.
What Causes Nausea During an Ultramarathon

Nausea can be caused by a number of factors. While it might not look like it
from this list, its usually pretty easy to figure out during the actual race what
actually caused your nausea. Because you know what youve been eating,
drinking, or sweating out, you can typically narrow down the causes and figure
out a cure. Here are a few of the many reasons you might feel nauseated during
an ultra:
Too little fluid
Too much fluid
Not eating enough
Overeating
Too much salt
Too little salt
Running too quickly
Youre probably picking up on a pattern here. Finding the right balance of fluid,
salt, and calories can be tricky for new runners, especially when you throw in
environmental factors like heat or rain but, for better or worse, the body lets you
know when youre doing it wrong.
Ways to Combat Nausea

While every runner and every situation is different, here are a few ways Ive
learned to combat nausea:
Relieve yourself: By that I mean find a place to throw up or sneak off to the
woods to use the restroom.
Take a salt tablet: If youve been consuming too much water, you may be
low on sodium. Taking a salt tablet like S-Caps or eating a salty snack will
help.
Eat what feels right: Sometimes you just need something solid in your
stomach. Eat what looks/sounds good at the time.
Ginger chews: Ginger soothes the stomach. Ginger chews are easy to
carry and helpful when combating nausea alone on the trail.
Coke (or Soda): Nearly every ultra out there has Coca-Cola at their aid
stations. The carbonation and calories can help settle your stomach.
Nausea is an unpredictable challenge for runners. It will not always happen but,
when it does, dont panic. Slow down, take care of the issue however you need
to, and keep reminding yourself that it will pass.
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Sleeping the Week of Your

Race
R
EST. One might think that is the easiest part of training for a big race, but
often it isnt.
Weve all been there, tossing and turning until late in the night; replaying our
training and expectations for the next day over and over again in our heads.
Unfortunately, there is no magic trick for avoiding the night before jitters.
But there are ways to prepare for them:
1. Make sure you are getting more than enough rest the week leading up to
the race. Go to bed early every night. Avoid caffeine during the afternoon
and evening, reduce your alcohol consumption, and dont make any plans
that will keep you busy late in the evening.
2. Getting an excellent nights sleep two nights before the race is key. Many
ultras start at 5:00 am, or even earlier, so chances are you arent going to
sleep much the night before a race even if you arent up with the jitters.
Make sure the night before the night before is dedicated to nothing but
sleep.
3. Prepare as much of your gear and food as possible several days before the
race. A lot of that tossing and turning is caused by panicked thoughts
regarding to-do lists and the like. You can avoid those thoughts by
organizing your gear and nutrition well ahead of time. Prepare the drop
bags. Set out your race outfit and gear. Check it, and double check it, so
that you are certain everything is ready come race morning.
If you are traveling to the race, consider arriving a day or two early to help
negate the effects of travel on sleep and eating patterns.
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Race Day Packing List:
Gear
Shoes x 2
Extra Socks
Your Running Clothes
Headlamp
Hat/bandana/visor/sunglasses
GPS
Lube
Preferred Hydration System
Dropbag
Headphones and music player (if you choose to wear them)
Sunscreen
Nutrition
Snack for pre-race
Sport drink mix
Gels, blocks, race snacks (bring extras to leave with your crew and in
drop bags)
Post-run snack
Other
Warm clothing for before and after the race
Change of clothes for post run
Sandals for post race
Bib and safety pins
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37 Mini Lessons from the

Mount Mitchell Challenge 40-Miler
In February, 2013 I ran the Mount Mitchell Challenge 40 mile race,
located just outside Asheville, NC. Mount Mitchell is the highest peak
in the Appalachian Mountains, making it the highest point on the
East Coast, and a challenge for someone who lives near sea level.
The course couldnt be simpler. You run 20 miles from downtown
Black Mountain, NC straight up to the top of Mount Mitchell, tag the
peak, and turn around and come back.
It was a blast, but taught me several lessons. 37 in fact. Why 37? Ill
get to that in mini-lesson #1.
1. Trail races are their own beast, and you never know what you
will nd until you get started.
The Story: My wife Katie and I were sitting in the airport waiting
on our ight when I saw on Facebook that due to weather, the
course would be altered at the top. We were forced to follow the
road for the nal 4 miles to the summit instead of trail, which
dropped the length down to somewhere between 36 and 37
miles.
2. Having a connection to the race is the way to go.
The Story: This was the rst race Ive ever run with such a
personal connection to the course and location. Thinking about
childhood
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memories on those trails and passing directly in front of my

grandmothers house just half a mile before the nish, were some
of the best moments of the race.
3. When a little kid hands you a pretzel, take it, but dont always
eat it.
The Story: I took it, said thanks, and tried to eat it. My mouth
immediately dried up and without much water left in my pack, it
took a few miles to really wash it all out. This very well could have
been a strategy by some sabotage-minded parent in the race. If it
was, it worked.
4. Potty humor norms go out the window during an
ultramarathon.
The Story: About 16 miles into the climb up Mount Mitchell, I
came up behind two runners swapping fart stories. A few
minutes later when one dropped back I jokingly asked the other if
they knew each other (certain they did). Nope, we just started
talking after he farted in front of me. Dont even know his name!
she said.
5. Sentimental gestures are much more sentimental after 35 miles.
The Story: My cousin joined me for a few miles at the end of the
race and handed me a buckeye, my grandfathers old good-luck
charm. It meant so much to me I got more than a little emotional.
I love that she did that.
6. That guy you passed and wrote o 5 miles ago, will come back
and pass you.
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The Story: During an ultra it is common to pass someone looking

rough and safely assume you just moved up one place in the
ranking. But dont be so sure. Youll hit that same rough spot and
hell come barreling past, winking as he ies by.
7. Dont post a video of the race on YouTube unless you want
everyone racing to know you.
The Story: Last year a guy made a little video of himself running
the Challenge. I know that I, and nearly every racer out there,
knew exactly who he was every time we saw him. (He later went
on to pass and beat me, btw).
8. Drink Coke.
The Story: I always kind of scoed at the popular thought that
drinking soda from an aid station at an ultra was a good idea. Let
me tell you, I just couldnt get enough during this race. A few
Dixie cups at each aid station after the 14th mile left me feeling
good moving forward!
9. Rocks know how to multiply.
The Story: At least that is what I believe after the rocks on the
trail seemed to triple between going up and coming down.
10. Consistency Works.
The Story: I ate a Gu every 45 minutes religiously, whether I
thought I needed it or not. I credit that big-time for keeping me
from any major bonks.
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11. Running downhill for a long time hurts your knees.

The Story: I havent had knee trouble while running in a long
time, but man oh man did my knees start to scream after running
down steep hills for so long. Yelping in pain was not
uncommonby any of the runners.
12. Running downhill on a severely slanted road, really hurts your
knees.
The Story: Ive never run a mountain road like the one at the top
of Mount Mitchell before, and the way it was banked on such
steep downhill was killer. There was no avoiding the pain, though
people were trying just about everything including running
backwards.
13. Brush your teeth.
The Story: I forgot to brush mine before the race. It bothered me
the whole time.
14. A run streak leading up to an ultra helps.
The Story: As mentioned above, consistency works, and coming
into the race more than 250 days into a running streak denitely
helped. Even though I had greater weekly mileage leading up to
my 50 last year, I felt much better throughout this entire race, I
believe in part because of the consistent miles in training.
15. Continuing a run streak after an ultra hurts
The Story: Going on my run Sunday evening to keep the streak
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alive was miserable. After wobbling just over a mile, my legs (and
toes!) were screaming at me to stop.
16. Its OK to overdress.
The Story: The weather predictions kept changing: rain, sun, 30s,
40s, wind, I had no idea what to wear. I was in much better shape
with a few extra layers than the poor runners shivering down the
mountain with too few, even if I did have to shed and carry them
the last few miles.
17. Its OK to bring too much gear.
The Story: They warned of lots of snow and ice on top so I, and
probably half the other runners, brought along YakTraxs as I left
the starting line. Even though I never needed them, the peace of
mind for the rst several hours of climbing was worth the added
weight.
18. Dont use something just because you brought it.
The Story: There was probably only a 1 mile stretch when
YakTraxs would have been helpful, but for some reason, a good
2-3 miles after that section, I saw a dude running up the road in his
Yaks. Dude, let it goit isnt icy. (But major props for giving it
your all!)
19. You can y down a steep road if you want to.
The Story: I never knew I could run so fast that late in an ultra. 4
hours in and I ran a sub 8 minute mile. A little leaning forward
and falling with the momentum can get you moving.
115
20.Wear Band-Aids on your nipples.

The Story: I feel sorry for that fella with crazy amounts of blood
streaming down his shirt at mile 22. Ouch.
21. Chat up the older (than you) people.
The Story: A few miles from the top I ran up next to someone at
least 25 years older than me. We chatted for a minute before I
found out this was his 11th challenge. The next few miles running
together were some of the most memorable, as he talked about
the history of the race and the mountain, and told of adventures
during previous races.
22. Loosen your shoulders.
The Story: The knots on my shoulders have been just as painful as
my legs! Even on a 7 hour run, I should have been paying
attention to my upper body form.
23. Put lube between your butt cheeks.
The Story: nuf said.
24. Bring nutrition.
The Story: I was under the impression certain things would be
provided at the aid stations that werent. Thankfully I was mostly
prepared.
25. I can do anything for 10 minutes.
The Story: That is a mantra Ive been using for a few years now,
and it was a life saver during this race. When terrain,
116
temperature, and elevation gain/loss can change so rapidly, those

simple words have never been more powerful.
26.When you have to pee during a winter trail race, try to avoid the
snow.
The Story: During a stretch near the top of Mount Mitchell, you
could see where people stepped o for a bathroom break. Maybe
next time go behind the tree
27. Find your all day pace.
The Story: In a recent NMA Radio interview with Bryon Powell of
iRunFar.com, Bryon told me and Matt to nd your all day
pace. That pace you feel like you can keep running all day. Even
though that pace varied throughout the race, focusing on nding
the speed that felt right kept me from bonking, and I think helped
me nish faster.
28.Have fun with the volunteers.
The Story: I always try to thank volunteers as I pass by the aid
stations, but on my way down I took the time to joke around with
a few. It helped lift my spirits and Im sure helped them pass the
time.
29.Marry someone willing to pop your blisters.
The Story: When I was half-passed-out after the race, my
wonderful wife was kind enough to take care of my nasty feet.
True love.
117
30.82 year olds are beasts.

The Story: An 82 year old nished the marathon long after I
nished the ultra. I passed him about 4 hours in, and he was
moving along well. What a beast.
31. Cutos are no joke.
The Story: I had never been anywhere near a cuto before, but in
the MMC, a few cutos had me running scared. I ended up being
ne, but many of my fellow runners were not and had to end their
races early because they did not make it to a cuto in time. In the
end, only 111 nished out of nearly 190 who started.
32. Dont trust anyone with distance to go numbers.
The Story: I must have heard 8 dierent distances in the nal
miles of the race, each of which were completely dierent from
the last, and most of which ended up being several miles o. If
you dont know how far you have left to go, dont assume anyone
else does either.
33. 37 miles is a lot shorter than 40.
The Story: With just a few miles left, it sure was sweet knowing I
didnt have to travel the extra 3.
34.Pinto Beans dont make the best post-race meal.
The Story: Apparently if I had run faster I would have had more
options, but the hot food options left for me to refuel with post
race were hotdogs or pinto beans. Hotdogs are out, so I grabbed
a bowl of beans. Cant say it really hit the spot.
118
35. Family is the best.

The Story: The way the course was set up, I was only able to see
my family at the beginning and end of the race. Having them
greet me right out of the trail with just a few miles to go was such
a spirit lifter. It is amazing what just a little support can do for
mood.
36.Losing to the best feels pretty damn good.

The Story: I didnt realize this until I saw Dave Mackey coming
down the mountain well ahead of me, but crossing the nish line
more than 2 hours after the winner doesnt feel so bad when you
know it is one of UltraRunning Magazines Ultrarunner of the
Year!
37. Summiting a mountain with no view is better than not
summiting at all.
The Story: Reaching the top was a real challenge. The last few
miles were the steepest and, even though they were on road, the
toughest mentally. But when I reached the summit with a few
other runners up there already celebrating, it didnt matter that
cloud coverage kept me from seeing more than a few hundred
feet in front of me. The view was just as sweet as it would have
been on a clear day. Summiting was more about the journey than
the place.
119
Section 6
You Are Ultra
You Are Ultra
You did it!

I
STARTED THIS BOOK WELCOMING YOU to the small community of people

who even consider running an ultra. Now Id like to be the first to
congratulate you on sticking with the training, through the good and the bad,
and giving it your all on race day. I officially welcome you to the ultramarathon
community.
Community
The ultramarathon community is, in my opinion, the best running community out
there. The sheer effort that each runner puts into an outing is incredible, and
ultrarunners of all levels recognize your feats and celebrate in your
accomplishments.
Its a community that for the last miles of a race spends more effort
congratulating their fellow runners than they do worrying about passing a few
more people before the finish.
Its a community that runs up mountains in the morning and socializes with beer
in the evenings.
Its a community where runners young and old run side by side, swapping
stories, tips, and laughs.
Its a great community, and Im proud to welcome you to it.
121
Discovering Your
Ultramarathon
A
N ULTRAMARATHON is the type of beast that means something totally

different for each person. Thats why its your ultramarathon.
Whether after finishing your first race you immediately wanted to sign up for the
next, or you immediately swore off ultra-distance races, Im sure that the lessons
you learned throughout the experience will take you to new heights.
Courage, drive, mental and physical strength, these are all things runners tell
me over and over again that theyve gained from running ultramarathons.
Now its up to you to see where your ultramarathon takes you. Youve earned it.
Now What? The

Opportunities are Endless
N
ow that youve just done what many would think impossible, your
opportunities for great adventures are endless. But here are a few I might
suggest:
Go even longer: Youve just built what might be the best running
foundation of your life, why not see where that will take you? Try an even
further distance race in the coming season.
Join a trail running club: Most communities have a trail running club eager
to welcome new members. These clubs often host local races, go on
weekend long runs, and offer a group of like-minded runners ready to enjoy
the trails.
Try fast packing: Fast packing is the beautiful marriage between

backpacking and ultrarunning. Fast packers carry light backpacks which
allow them to run and hike down a trail, and travel as much as two or three
times as far as a traditional backpacker.
Run a Fat Ass style ultramarathon: Fat ass ultras are no-frills events,
typically put on by a local running club looking to host a casual race. They
have no entry fees, little aid, scarce course markings, and no official timing
system. These races can be a lot of fun and a great way to take part in
what your local trail running community has to offer.
Take a break: Dont worry, taking a break doesnt mean its all for naught.
The tools youve learned through this training will come right back once
you decide to start again. Take a break. Enjoy yourself.
Thank You
I
CANT THANK YOU ENOUGH for giving this eBook a shot and trusting me to
help you throughout your ultramarathon training. I hope that the experience
has been as incredible as my first ultramarathon, which changed my life forever.

Discovering that running an ultramarathon was about so much more than just
the miles meant I was able to accomplish so much more in the years that
followed that first ultra than I would have ever dreamed imaginable beforehand.
I hope that you have a similar experience.
If you want to share your experience, or just brag a little, Id love to hear from
you. Just shoot me an email at doug@rockcreekrunner.com. And never
hesitate to contact me with any questions or concerns.
See you on the trail.
Doug Hay
124
Section 7
Additional Resources
Additional Resources
Race Calendars:
UltraSignUp.com: Searchable database of ultramarathon races and results.
UltraMarathonRunning.com: Searchable race calendar.
Ultrarunning.com: Ultrarunning Magazines race calendar.
Marathons.Ahotu.com: Marathon and ultra race calendar.
FatAssUltras.wordpress.com: A directory of fat ass style races.
126
Training Techniques:
Foam Rolling
Recommended Rollers:
Trigger Point Performance
High Density Foam Roller
Techniques:
Running Times
BodyBuilding.com
No Meat Athlete
180 Steps-Per-Minute Cadence

How to Improve Your Running Cadence
127
Recommended Books,
Magazines, Blogs, and
Podcasts
Books:
Born to Run by Christopher McDougall: Trail and ultrarunning story, history,

and techniques
Chi Running by Danny Dreyer: Running technique
Eat and Run by Scott Jurek: Inspiring stories from an ultrarunning elite.
The Power of Habit by Charles Duhigg: Habit techniques
Relentless Forward Progress Bryon Powell: Ultramarathon training

information
Run Faster by Brad Hudson and Matt Fitzgerald: Running/training

technique
Waterlogged by Timothy Noakes: Everything you need to know about

hydration.
Your Performance Edge by JoAnn Dahlkoetter: Mental training
Magazines:
Trail Runner Magazine
Ultrarunning Magazine
128
Blogs:
iRunFar
No Meat Athlete
Rock Creek Runner
Strength Running
Trail Runner Nation
Ultra Runner Girl
Podcasts:
DFL Ultrarunning
Rich Roll Podcast
Trail Runner Nation
Ultra Runner Podcast
129

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