Cliff notes for 50K and beyond
There’s a Japanese proverb that says, “We learn little from victory, very much from defeat.” Having experienced both failure and triumph in ultra running, I have a pretty good idea of what works and what doesn’t. Last Friday, I was invited to share with participants of the 1st All-Women Ultramarathon 50K some training and racing tips for a successful ultramarathon. I hope you find these training hints helpful as well.
Train specifically. Get to know the race route by heart. If possible, run the race course or segments thereof during your long runs. If the race is going to be at night, train at night (IT Park is safest place for night running in Cebu). If the race will take all day, train for the heat, run at noon. If it involves trails and river crossings, then practice on trails. Run even when there’s rain or storm, it just might rain on race day too. (I was running loops at IT Park at the height of Typhoon Sendong).
Beware of Junk Miles. The long run is still the bedrock of an ultramarathon training program. But beware of running too long (they’re just junk miles). If you run too long, you will also need to spend a long time for recovery. The key is to balance your training week and run back-to-back (to back) long runs. Remember to taper properly. Visit www.ultramaarthonrunning.com/training for downloadable training programs for the 50K, 100K and 160K.
Hard & Easy Cycles. When plotting your training schedule, alternate hard weeks and easy weeks to allow recovery and prevent overuse injuries. Make time for two rest days a week before and after your back-to-back LSD’s. It is always better to be a little more undertrained than over-trained and injured!
Get intimate with your pace. Do not be a slave to the readings of your GPS watch. Set a target pace, then get to know how that pace feels in terms of effort, breathing and heart rate. Run by effort rather than by pace.
Walking is your friend. It will increase your chance of finishing an ultramarathon. Power-walk the hills, run the flats and downhills. Find your ideal run-walk intervals during your long runs. On race day, implement the run-walk ratio you practiced during training.
Run smart, not fast. The secret to a successful and joyful ultramarathon race is in your pacing strategy. Break the race into three parts and color-code them. (From Ask Coach Jenny, Runnersworld.com)
First part (green) – Run the first third where you can’t hear yourself breathe, effort is light and easy.
Second part (orange) – You will start to hear yourself breathing but still running at a moderate and controlled effort.
Third and last part (red) – You can hear yourself breathing but you know you are in the last part of the race and have the energy and stamina to push hard to the end.
Plan your fuel Practice Fueling. Because you will be out there longer, fueling for an ultra is much different than a marathon. Eat real food instead of relying on engineered food like gels, bars and liquid food. Find the right balance of fuel for you while training and learn the hydration system that works for you. Sports drink alternatives: Try mixing Hydrite (oral rehydration salt) or Dextrose powder, Tang and water (when the ultramarathon is held during the day or when heat training). At night, go low on the salt. No salt sticks or salt tablets at night.
Sharpen your tool. You will not improve just by running alone. Strengthen your core muscles (do planks), legs, hams and quads (lunges and squats). Strengthening your muscles will improve your endurance, durability, prevent injury and hasten your post-race recovery.
Make time for cross-training. Do yoga, pilates and tai-chi for flexibility and additional core workout; spinning, cardio kick-boxing, dance and rowing for additional cardio-endurance but with less impact on the legs; swimming for additional cardio workout (but zero impact) and hasten muscle recovery.
Do not forget to train your mind. Visualize your victory lap. Learn relaxation techniques. Meditate. Pray. Let go. Relax. Stay calm and centered. Believe in quiet confidence which comes from knowing you’ve done everything you can during training.
Race day tips:
-Make a race plan. Know it by heart, but be prepared to adjust and adapt to actual race day conditions.
-Make a checklist of everything you need on race day. Pack days ahead of the race.
-Clip your toenails. Buff your feet and toes a week before the race. Get to know your feet intimately. Know the hot zones or blister prone area. Practice taping those areas with Leukoplast.
-Rest well before the race. Sleep at least 8 hours before race day or 12 hours if you can.
-Pokka (Black Coffee) will keep you awake. Vicks inhaler will also keep you awake if you’re sleepy.
-Be prepared to pee anywhere.
-Stay positive, even when your body hurts everywhere. Do not whine. It saps your energy. Think happy thoughts.
-Listen to your body. Live to race another day.
-Ditch the MP3 and run on the LEFT side of the road ALWAYS.
-Be kind to your knees. Glide on sandy sidewalk, run on grass when there’s grass.
-Remember to act with humility, but think like a champion.
