San Diego Ultra Running Friends
In my brief road ultra-running career I have used marathons as pace training for ultras. For example, back in 1995, I ran the San Diego marathon a month before the Helen Klein 100km (US championship). I had some good miles in the bank, long runs, some pace and interval training too. I figure I was in shape to run a marathon at a "race" pace of 6 minutes 40 sec per mile. What I did was run the marathon about 45 seconds per mile slower than that, which was still about 30 seconds a mile faster than I hoped to run the 100k at. This was good experience at holding back early in a race, and was still a good cruising pace, a little quicker pace than I would start for the 100k. When I ran the US champs 100km in 1993, a month before I did two loops of a half marathon course, with the first loop being at 100k pace, the 2nd loop 30 seconds per mile faster than the first. This gave me a good feel for the pace I wanted to run in the 100k and good confidence that I could feel ok at that pace and have some reserves for later in the race. So from my experience (and from that of a few of the US World Challenge team members I have read about) I would recommend:
Good luck with your training and racing !
Shawn McDonald mcdonald@signalpharm.com
I am not a big proponent of racing frequently. It depends on what your goals are, how quickly your body recovers, and how much you push during each race. You can do the race a month plan as you outlined, but I would suggest going easy the week before and after each of those races, even if you do a particular race "easy". 50km or 50 miles still has a stress effect on the body. One of the good things about this plan is that you can really work out what works best for you in terms of fluids, food, equipment, and race plan. I would also suggest you run easier at your "non-target" races, say 30-45 secs. a mile slower than your expected "race" pace for the 50k, and a minute a mile slower if you run a 50 miler.
Do a full taper in the two weeks before your key races, in your case Bull Run Run and Laurel Highlands. Plan on two weeks of reduced running/recovery after these key races. You have a good deal of speed as shown by your marathon times, with experience you should become more competitive and learn how to "race" ultras. Also, consider taking some time "off" from long distance training following this set of races, perhaps for 4-5 weeks. Reduce mileage to about half your peak, and cut out any speed or hill sessions. Then build back your endurance and speed for races later in the year. With more experience at training and racing, you should be able to improve your time at the JFK 50 miler next year by a substantial amount.
Good luck with your training and racing.
Shawn McDonald
mcdonald@signalpharm.com
San Diego
I am coaching a friend in our ultra club here in San Diego. His thoughts about getting help with his running are much like those given by Dale Perry. He has plenty of race and training experience to reach his goals. One of his big goals for 2000 is to finish the Angeles Crest 100 next Sept. and to do it in a way where he feels good much of the way and is not near the cutoffs. He has previously finished AC three times and two Wasatch's. He has "hired" me to coach him for a few reasons. To give guidance about the details of training, in particular to add back quality workouts to his program. To work out a better plan for training and race nutrition and fluid intake. For encouragement that what he is doing for training "will work" and to not have to worry as much about "the big picture". For motivation to eat better, to take the time in a busy schedule to run most days, and for the wisdom to know when to rest and when to run harder.
My friend ran AC last year and was cutoff at mile 59. He had a tough day. We reviewed some of the likely reasons for his struggle on race day and will work together so that he is prepared and confident both in the physical and mental arenas. As his coach I am going to do my best to build up his endurance and regain some speed thru the weekly training schedules I suggest, and to provide ample encouragement and motivation.
Coaches are resources, who have "been there", and offer you practical tips, planning, and support. If you decide you want a coach to help you, then do some research and check their background, coaching style, and philosophies, and talk with other runners they have coached, and ask if you can do a trial period for free to start. Most coaches will be able to provide all this info to you and will be happy to give an initial free "consultation" to review your running background, racing history, goals, etc. Also, remember that it takes time for any changes the coach makes to your running program to take effect, so be patient. Over the period of a few months you should see differences in how you feel on your training runs and in races. As to finding a coach, ask around at races or your friends you train with. The coach need not be local, although that has some advantages. Much/most of the coaching can be done over the phone, or via email. The terms of the coaching "agreement" vary and can be individualized. Make sure you know what these are before you start with the coach and make any payments. I, like most coaches, am happy to work with runners for as long as they would like. After a period of time you may wish to move on, to design your own training program, or to take a rest. Finally, coaching is not for all runners. It depends on your personality to some extent, and your goals, experience, etc. Having a coach help you is one way to "gain experience" and to define and reach your goals, whatever they might be.
Happy running !
Shawn McDonald
mcdonald@signalpharm.com
San Diego
A steady caloric intake is very important in running ultras, even more so as events get longer (100 miles and beyond). Over the period of a few months you should be able to find a number of foods and/or beverages that you handle well (no or little stomach discomfort), that taste good to you, and that are "packable" while doing your long training runs. As to the rate of intake, try for about 300-400 calories an hour, which works out to maybe 12-16 ounces of a sports drink and an energy bar per hour. This is not a lot. Try to eat about every 30-40 minutes, as this keeps up your energy level without a lot of bulk for your stomach to handle at any one time. If you go with a mostly liquid food intake, try to take it at a rate of several ounces about every 20 minutes. Mix that in with some drinks of just water. If you handle solid food ok, there are lots of options. Sandwiches of various types, energy bars, fruit, pretzels (also for salt), and granola type mixes are good choices. Shoot for mostly carbohydrates, with maybe 20% of calories from fats and 10% from proteins. In the later stages of longer ultras (50 miles plus) you might get "tired" of the same old stuff and go to things like soup, energy gels, and supplimented drinks like Ensure that might be easier for you to digest.
So I suggest you try out a number of different foods and drinks on your upcoming training runs. With the 300-400 cal./hr intake you replace about 50% of the calories you burn, keep up your blood sugar, and allow for continued burning of stored fats which in long distance races is a significant fuel source. If you do encounter stomach troubles, there are a few things to try to combat this. These would include things like antacid tablets, going only with liquid intake, and trying to ensure your salt intake is adequate. For some, drinking milk or eating higher fat foods will help a sour stomach. One other thing to try is eating while you walk for several minutes, and to eat on uphills a ways before you get to longer downhill sections. Also consider that you might have more stomach problems in hot or humid weather, so plan accordingly for those types of races with regard to your drop bags and what is on hand at the aid stations.
Good luck with finding foods and beverages that work for you.
Shawn McDonald
San Diego, CA
Your goal to run the 50k in April is ambitious but doable. A key will be getting in longer training runs. You have about 10 weeks to train and then a 2 week taper, so that gives you a little time to build up your mileage/time out on a weekly basis as well as your long run on the weekend. I would follow the guideline not to increase the length of your long run and weekly time totals by more than 10% a week, and probably go with a 10% increase for 3 weeks in a row and then level off every 4th week, and then increase again, and so on. Assuming your longest run now is 1.5 hours, then in 10 weeks with this alternate week increase, you would be up to about 3.5 hours for the last long training run before the race. Also, your weekly time running will get into the range of 7-7.5 hours at the peak.
It is good that you are mixing walking into your training runs. Do continue that, work on a moderate effort on the ups (try to maintain about the same heart rate and breathing cadence as you do when running the levels and downhills). Being a strong walker will help you to have more confidence going into the race, and walking is a good time to take in fluids and food. You did not say where the 50k is going to be held. I would recommend you check out the race trail over the course of a couple/few training runs. That will give you a mental picture of what you will face on race day and help you to plan out things like drop bags (if they have them), crew positions (if you have one), and maybe see where aid stations will be located. Do get lots of info on the race from the race director and talk to local runners who have done the event in the past.
Eating and drinking fluids will be very important. You are a heavier runner so drink lots of water and electrolyte drink on your training runs (even on those 1.5 hour weekday runs). Also find a number of foods you like and that your stomach agrees with, and eat these on a frequent basis (every 30-45 mins.) during your training runs. Get used to carrying food and a couple of bottles of fluids during these long runs, to work out any equipment problems before race day.
As to cross training, it would be ok to mix in a day or two a week to your schedule. Start slowly (time and intensity-wise). Options would include weight training, cycling, swimming, roller blading, etc. In general choose activities that are non or low impact. Be sure to take at least one day a week totally off (and some weeks take two days off) to rest up, repair any minor pains, and prepare for upcoming long training runs in particular. You will gain some additional fitness by adding in a day per week of faster running. Again, do this gradually and at moderate intensity. Doing some strides at the end of a daily run is a way to work into this type of training, run 5-6 segments of about 100-150 meters each at a "quick" pace (maybe if your daily runs are at 10 minutes per mile, do the strides at 8 minutes per mile, or about 30 seconds for 100 meters) with a little jogging between each stride. Focus on a good turnover and run these strides on a softer surface such as a rubber track, or turf. Another good speed workout to start is a fartlek. Here you run "pickups" of 1-2 mins. at a brisk pace (maybe 1-1.5 mins. per mile faster than your regular daily pace) with several minutes of slower running between each pickup. Start with 4-5 pickups and add 1-2 pickups per week. Try to run these on flat or nearly flat terrain. Your recovery between each pickup should be nearly complete (so your are back down to long training run effort), and then you speed up again. The fartlek is a less structured form of speed work, can be done on roads, trails, or track, and should tax you but not leave you feeling whipped. In general, you want to do the speed workout mid-week, not within 2 days of your long training runs on the weekend.
If you can buildup your running over the next 3 months, with longer training runs and a little light speed work mixed in then you should see a good increase in fitness. You will become familiar with what it takes to stay on your feet for a long time and learn about fuel and fluid intake, and with a 2 week taper arrive fresh and excited at the starting line of your first ultra. Take the race a segment at a time, and use the determination and experience developed in your training to "keep moving forward" toward the finish. Have fun, and best of luck in your training and with the race.
Shawn McDonald
mcdonald@signalpharm.com
San Diego
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