Written by Judy Proteau
Ultrarunning and more specifically trail ultrarunning has really been in the spotlight lately. Or maybe it’s just my facebook algo that has been pushing Andy Glaze and race announcements to me. Either way, I’m here for it and thought I would share some of the tips and tricks that I’ve gleaned from the 1,600 racing miles that are on my legs. Some of these tips come from my own experience (don’t be like me and quit a race at mile 72 then drive back the next morning to try and finish!) to podcasts and books.
My starter book collection for those who are dipping their toe into ultrarunning are:
–Eat and Run by Scott Jurek
–Ultramarathon Man by Dean Karnazes
–Born to Run by Christopher McDougall
Great informative trail podcasts:
–The Freetrail podcast with Dylan Bowman
–Trail Society with Corrine Malcom
–Trail to 100 with Jacob Bateman
Most of the problems that you are going to face during an ultra can be pre-solved. Think about all of the possible permutations of problems that might come up and the appropriate solutions while you have a clear head. After you have been running for several hours and your brain is running low on glycogen and it is hard to think rationally and calmly. For example, about 4 weeks out from race day, I run late at night and very early in the morning. My goal is to get used to being outside at that time of day. Think about the night sounds that you will hear, animals you might encounter and how long your headlamp is going to last. What are you going to do when your trusty lights die unexpectedly at 2am and you’re on the side of a mountain? What temperature will it be overnight and how are you going to pack for it?
Remember that it will (usually!) never get worse. I plan on going down to the well and hitting a low point at least a couple of times over the course of 24 hours. There is always a way to crawl out of the well- find an aid station person who will smile at you and serve you ramen, turn on some music (Enter Sandman gets anyone going!) or find a fellow runner you can trauma bond with. Trust when I tell you that stewing in your own discomfort is NOT the way to finish an ultra. Practice working through your discomfort during your long runs so your body and mind know what to do when you hit the pain cave.
I won’t ever claim to be a patient person, but patience is something that can be learned or coaxed out before race day. Just like in marathon training a good training taper is important- usually 2-3 weeks. The only problem is then your legs are rested and so it is easy to get caught up in the excitement of the start line and go out too fast. Bide your time over the first several miles, fuel with gels and food and powerhike the hills. Unless your name is Courtney or Molly maybe don’t start a triple digit race with 8 minute miles. Be patient with your pacing but also your feelings. Know that the discomfort you feel now will not last forever.
Completing your first ultra can be done with lower mileage than you might think. Strive for consistent weekly miles that contain a speed or hill workout, a trail run, two easy runs and a long run at a steady, low heart rate effort. Consistency, strength and mental toughness training are better than lung burning long runs at a fast pace that may leave you too fatigued or injured to finish your training cycle. Back to back long runs and runs in the morning and evening (a double) are great, but use with caution and back away from training if you feel an injury coming on.
Embrace the lowkey vibe of an endurance event. For me, it’s less about my time or distance that I remember after the race but it’s the experience. The poptarts at midnight, the sunrise the next day and time with my trail family. I encourage everyone to try an ultra once.
Next week’s Tip Tuesday will be more about gear and fueling for an ultra. After that, Steve Jackson will finish off October with his running tips. If you’ve made it this far, you should know that we are also looking for a new editor for Tip Tuesday and the HCS newsletter. Feel free to reach out to me if you’d like more details. I have truly loved being the editor of the Tip Tuesday content since 2023.
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