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Ph.D. in Chemical Engineering, race director for three different trail races in 1991-1993, including a 50k; vice president for trail races and training for the Finger Lakes Runners Club, 1992-1993. Was co-race director for the PCT 50 miler in San Diego for the 1997-2000 races as well as the Smuggler's 50 miler in 1999-2003.
This is a topic where planning and practice can help. First off, find out what the various aid stations will have. Then figure out what you will have out on the course with your crew or in drop bags. Draw up a race plan/outline with the aid station names and mileages, and what you want to do at each, in terms of food to grab, fluids to drink, clothes or shoes to change, etc. If you think about it before the event, then you are more likely to remember what you will need when you actually get to the aid station. Once underway, when you get about 5 mins. before an aid station coming up (and thus it pays to have a good estimate of how long a given section will take to cover and to be familiar with the course if at all possible), think about what you want to do in the station, what help you need, what food you are in need of, etc. About a minute out from the aid station (when you can start to hear the people or generators there) get your bottles ready by taking them out of your pack, finishing them off, opening the lids. Ask the voluteers to fill the bottles (be clear as to what they should put in them), head to the food table, or drop bag area, grab the food (put it in your shorts pockets, a plastic baggie, or just carry it if you just have a few items), get the clothes change done (the only time you should sit down in a chair is (a) for a shoe change or (b) at the finish - chairs have been known to suck runners right out of the race ! so prevention is the best policy), get some help from your crew, and head out of the aid station.
The goals of the aid stop are in order:
1. get refueled
2. check any medical concerns
3. have a short rest
Before you head
off on down the trail, thank the volunteers and your crew if you have
one. An efficient stop will flow, not feeling hurried, but will
have purpose and direction. A stop just for fluids might take just
half a minute to a minute, if you have food maybe a bit over a minute,
a shoe or shirt change might add 2-3 minutes, but you don't do those
that often. One reasonable goal to shoot for is to have aid station
time for the races of 50k-100k of 15-20 seconds per race mile, and 20-30 seconds
per race mile for a 100 miler. Most of my stops at aid stations for
a hundred miler are in the range of 1-3 minutes in duration, with a few
(3-5) in the range of 5-8 minutes, at spots where I do a shoe or sock
change, or take a longer time to eat.
If you still have food left from the aid station as you head out, then walk for a bit and eat, or carry it for a mile or two and munch in small portions. The later may be better as it spreads out your energy intake. And you don't want to be trying to wolf food/fluids down, as that can lead to digestion problems. The walking will help refresh the legs, and when you get underway running you should feel better than when you went into the aid station. A balanced use of aid stations is best, not being in a hurry, and not forgetting or ignoring what you really need, but also not loafing and delaying. Remember that everyone at the station will be happy to see you, so be friendly, and use that enthusiasm/energy to your benefit. Being relaxed will help you conserve energy for when you need it later in the run. Have fun and good luck!
1. Take a cutback week. Reduce your mileage by at least 50% for a week (or two). Take at least two days completely off in that week, and maybe try some cross training on other days. I find that cycling, hiking, swimming, and other sports give me a break, and revive me mentally.
2. Change your routine. Run on different routes than you usually do. If you don't usually run on trails, then head to a local park or out of the city (assuming you live in/near one). Run with new friends, or with people you have not run with in a while. Try a group that runs faster or slower than you usually run. Enter a local 5k run and do it as a pace workout, trying to run the 1st and 3rd miles in the same time.
3. Take a break after your ultra races. For at least the week following the ultra run a lot less than you normally train, and take two off days. Do some cross training instead of running. Don't worry about getting in more running miles, you won't lose fitness that fast, and are much less likely to get injured if you come back to running slowly after the ultra. Many ultrarunners do too much running right after an ultra, and don't give themselves a proper recovery. This is an overlooked part of a training program. For tips, see Bob Glovers "Competitive runners handbook".
4. Be careful of long lasting conditions such as dehydration and lack of sleep. Overtraining/burnout is a downward spiral which requires some changes in your training routine and mental outlook to get out of. Chronic dehydration is more likely in the hot summer months. Also, slow down the pace of your running in hot weather, and drink lots of water before/during/after. If you usually don't suffer burnout in the winter/spring, then think about what is different now. The weather is hotter, you are running more mileage, you are focusing mentally on racing, etc. Well, it may seem contrary to "running sense" but IMHO if one has a cutback week (see above) every 4th or 5th week, then in the long run you will be a stronger/faster ultrarunner, have fewer injuries, and be MUCH MORE likely to avoid burnout. It takes some planning and motivation to put these changes into your running program, but it is the smart thing to do.
Just thought I would share some of my experiences in preparing for 100 mile races. Now, I've only run 4, but done well at them, and enjoyed the experiences. Plus I bounced back well after, a sign that going in one is well prepared.
So, here are the tips, in no particular order, that I can think of off the top of my head:
1. Build a base - by this I mean a period of several weeks with moderate mileage. In fact, in training for these 100s, I go by the amount of TIME I run. So, a base for me is about 7-8 hrs. per week. This amount will vary with how long you have been running longer distances, and how your body handles running volume.
2. With a base set, start to build up your long run. Start with 2.5 hrs. say and add 15-30 mins. every other week. As for frequency, I usually do 4-5 per month, but you may not be able to handle this or have that much time. Do at least 2 per month (i.e. every other weekend). Try to build up to a 5 hour run sometime before the 100, allowing for a 2 week taper going into the race.
3. Get as much information as you can on the 100 you are going to run. Try to talk to others about their experiences, their plans, the course, the likely weather, the crew and pacing access, etc. This is important for a number of reasons. First, it helps calm you down, knowing what is in store. This is particularly important in the last couple of weeks before the race. Second, from it you can develop a training plan. Questions you can figure out are: What is the terrain going to be like ? Will it be hot/cold/wet ? How long will I have to run in the dark ? How often can I see my crew and where can my pacers run with me ? What are the aid stations like, can I have drop bags, etc. ?
4. Develop a training plan. This can be a loose set of things you want to do, or it can be more structured, written down in a week by week form. Its up to you. The real keys of the plan are your long runs, any races you want to do, any faster days you do (such as hill repeats, or tempo runs), rest days (ie. no running but do some other sport for cross training), and off days. Try to get in a minimum of 2 long runs per month for 3-4 months, and build in off days. Personally I take off days on Mondays, others find that the day before the long run is better.
5. Specificity -- train under race like conditions. This means on similar terrain (hills, footing, wetness, altitude) if at all possible (or simulate it some other way), in similar weather, at different times of day (since you'll be running all day and night), using similar equipment (shoes/socks, singlets/tshirts, hats, sunscreen, water bottles/packs, etc.), and similar food and water. Try out everything so you are used to it on race day.
6. Train with others more experienced. You can talk to them about the race you plan on running, and about any hints they have about training, equipment, logisitics, etc. I like to do 2-3 of my 5-6 runs per week with others. It enhances the running experience. Try to run with friends who are positive and helpful (most ultrarunners are).
7. Practice running at night on trails (or roads or a track if that is where the race is). This is very important. A lot of runners don't do enough of this. It takes some practice to develop and keep the agility to run on rough trails at night, and to be comfortable (as much as possible) in the early morning hours. Up to half of your time out there during the 100 will be in the dark. This is not the end of the world. Try to get in several runs in the dark, with a couple of them into the late night period if possible (such as starting at 10 pm on a long run, and going until 2 am. Run on similar terrain/roughness as you expect for the portion of the 100 you will cover in the dark. Try out various flashlights or headlamps, to find those that are comfortable and that work well. Do the first couple of night runs with friends who have experience at them, it will help you relax, and to be prepared.
8. Practice walking - during long runs, regular training runs during the week, at races leading up to the 100, etc. Depending on terrain and ability, you'll walk from 10-50 miles of the 100. So, get the body used to that. Walking serves a number of functions: rest, keep you from going uphill and depleting yourself early in the 100, a time to eat and drink, and a chance to take in the views. If you practice, then on race day you'll be able to settle into a good pattern of walking and running early in the 100, and that will increase your chances of finishing and doing well relative to your goals.
9. If you have been running ultras for at least a year, consider doing a back-to-back every now and then. By this I mean, run long on Saturday, and then on Sunday do about 1/2-2/3 as much. For example, on Sat. I might do 5 hours, followed by 2.5-3 hrs. on Sunday. I only do this after I have run a number of long runs in the two months prior, and afterwards take it real easy for a few days. Don't do the back-to-back more than every other week. Why are these things any good ? Well, you are more patient on the Sat. run that you might be otherwise, and you get practice on Sun. running with tired and slightly sore legs. Now, I would not suggest these for everyone. It depends on how you usually recover from your long runs. Also, don't try the above durations the first time. Try maybe 3.5 hrs. Sat. and 1.5 hrs. on Sunday. The point is that you'll be out there on the trail for a fair portion of time on Sunday. An hour and a half is enough to get a feeling for it. Remember to walk regularly during both runs, eat and drink a lot, and go at an easy conversational pace while you are running. If you feel really beat up after the Sat. run, then don't do the Sunday one, or cut it shorter. Make sure to rehydrate and reload carbohydrates real well on Sat. night. Physiologically if done properly this can really help you over the last part of a 100, and mentally you feel more confident.
10. Taper for two weeks before the 100. Do your last long run at least 2 weeks before race day. Cut back mileage/time per week by 50% the next to last week, then to 2-2.5 hrs. total the week before. Prepare mentally by visualizing the course, how you might feel at different points, where you will see your crew, how you want to run vs. walk portions, what the weather might be at different times of the day, etc. Plan your crew, the pacing, your shoe/clothing changes, contents of your drop bags, and food and fluids intake. Going in prepared, positive, and patient will help you a lot on race day, to enjoy yourself, and to run to the best of your ability.
Finally, remember that 100's are a big jump phycially and mentally up from 50k's and 50 milers. Treat them with respect, and give yourself a several week break afterwards from serious training. Have fun as you journey out on the trail/road in the months leading up to the start line, and smile when you cross the finish line !
Here's a question I'd like to pose, mainly for discussion purposes, but also to help some of us "strategically recover" from an ultra run.
How do you recover from a long, hard effort?
We runners place so much emphasis on training that the recovery from an event is virtually ignored in the discussions. It is my opinion that you need to train your body, not *only* to withstand the event, but you need to train your body to *recover* from that event, too. Thus, you need to "train your recovery" just as you "train your effort".
What are the strategies that you use to speed your recovery from a long, hard event? How do you "train your recovery"?
I'd be especially interested in hearing from any of you Grand Slam finishers out there. How do you train your body to recover sufficiently enough to complete 4-100 milers in 13 weeks?
Jay Hodde
jhodde@ecn.purdue.edu
Hi everyone,
Jay has hit upon a topic that few talk about, and in my opinion, is a key to running ultras over the long haul. That being recovery from tough races. Injuries and burnout often happen after pushing yourself in a race, or after doing a series of ultras over a short period of time. One has to be very careful to not try to get back too soon or to "punish" yourself if you had a race you were not happy with.
Your recovery plan depends on how long you want to have following the race, before your next race. I suggest a minimum time of 3 weeks recovery time for a 50 miler, and 6 weeks for a 100 miler. That does not mean running a hard race after that time, it just means getting back close to the normal amount and frequency of training. During the recovery period, run only 2-4 days per week, and do two other cross training days (at most). Take at least one (and preferably two) days per week completely off. Following a 50 or 100 miler, in the week after a good plan might be:
days after event activity duration
1 walking 30 mins. morning/ 30 mins. evening
2 walking 30 mins. morning
biking 30 mins. evening
3 off
4 biking 45 mins. evening
5 walking 30 mins. morning
biking 45 mins. evening
6 off
7 walking 30 mins. morning
running 30 mins. evening
This is a balanced week, with the focus being to stay active, flush out the muscles, and have some rest. Get lots of sleep, eat a balanced diet high in carbos, and drink lots of fluids. Note that the "harder" activity is done in the evening, after a morning walk, when you will be looser. This is important as your legs are tight after the race. Be sure to do some light stretching after your evening workout, and start out each session very easily.
The second week is a transition week, back to running a bit more regularly. It might go like:
8 biking 60 mins. evening
9 running 30 mins. morning
walking 30 mins. evening
10 off
11 walking 30 mins. morning
running 45 mins. evening
12 biking 60 mins. evening
13 off
14 running 60 mins. morning
At this point, just monitor your level of energy and back off if you feel really tired. It is best to do as much or less than you had planned during this two week period following your event. If you have run a 50 miler, then the third week can be a transition week back to more "normal" training, say do 4 short runs and 2 short bikes in that week (note that other aerobic activities such as swimming, rollerblading, and other nonpounding sports can be put in place of the biking). Note how one gradually gets back to running for an hour, and that there are two off days per week.
One of the hardest parts about recovering is that in one way you may not feel like having a schedule, but you need some sort of guidelines so you don't do too much too soon. Many of my injuries when I started running ultras and marathons occured in the two to three weeks after a tough event, when my body was not at full strength.
Now the question of recovering for multiple events spaced closely together (such as the Grand Slam of four 100 milers in the space of three months). This is a much tougher thing, but it is doable. We have a runner here in San Diego named Dixie Madsen who runs lots of 100s, and she does not do that much training between them if she is running hundreds three or four weeks apart. She says she has enough miles in before the first one, so she just has to recover, maintain, and then rest up the week before the second (or third, or fourth) 100. With the above program for the two weeks after the hundred, if it is only three weeks to the next 100, you just rest up the week before, and the event is then there. If you have 6 weeks, you can do the two week plan, then a transition week of 4 runs (at about half your normal peak mileage), two weeks of moderate training (75% of max mileage), and a taper week. If I were doing the Grand Slam (doubt I ever will) the keys would be:
Recovery is a matter of being patient and flexible. It should be a part of your overall plan of racing and health. Have fun doing different activities during the recovery period. Then you can get back to more running, feeling fresh and enthusiastic ! With a smart approach to training and recovery, you can be in the sport of ultrarunning for many happy years.
Shawn McDonald
ps. During the month of July, I took 10 days off, biked 9 days, and ran 12 days. The break was nice, giving me time to do other things.
San Diego Ultra Running Friends
for giving us a home.