I began to take my running seriously in August 2004, when I resolved to run Colorado's Leadville Trail 100 exactly one year later. Until then, running meant neighborhood jogs with my golden retriever. I had never run a race longer than five miles.
My zero-to-100 plan didn't quite pan out-I injured a calf muscle partway through the race and ground to a halt after 86.5 miles and 26 hours. But I did manage to complete three trail ultras during my first year of running, and I learned valuable lessons for anyone breaking into long trail races-lessons I'll heed when I
return to Leadville.
Keep the right company. Every ultra has two races-the race to win and the race just to make the cutoffs-and the appropriate training and tactics for each are very different. Whether you're talking to fellow runners or gleaning tips from the Internet, take care to understand the background behind the advice, because tips and training schedules from an elite runner may be counterproductive for a back-of-the-packer. Likewise, train with people at or near your level-it's OK to be pushed, but repeatedly getting left in the dust is demoralizing.
Build a Base
You need miles, but be patient. If you run too much or too fast, you'll risk injury. I trained for almost seven months before my first 20-mile run. Once I had a good foundation, I ran 20 miles or more at least twice a month all spring and summer.
Focus on long runs. My average weekly mileage peaked at around 45, and much of it was those long runs, including half a dozen runs or races of ultra distance (longer than 26.2 miles). Not only are long, slow runs and fast hikes the best way to train for ultra distances, they also are essential for figuring out your equipment and tactics.
Learn to Walk
Walking works different muscles and joints than running, as my aching hips attest after a long hike. I planned to walk nearly 60 miles at Leadville, and trained with fast hiking on big hills, plus a 41-mile walk through the Denver suburbs. The effort paid off at Leadville; I was faster than almost everyone around me on the monster climbs.
Eat Right
Friends had warned me about projectile vomiting at 100-mile races, and, from what I witnessed at Leadville, they weren't kidding. But my stomach stayed strong. During long training runs and races, I learned that I could eat just about anything for the first six or eight hours; after that, I could tolerate only soups, energy gels and diet supplements like Ensure-with one exception. I loved to snack on cold, cooked bacon all day! I also discovered that I needed about half the recommended dosage of electrolyte supplements. When I took the full amount, I retained too much water, marked by uncomfortable swelling in my hands. (Extreme electrolyte imbalance can lead to dangerous hypernatremia.) Everyone is different and you won't really figure out what works-or leads you into the bushes-until you start doing all-day runs.
Experiment with Gear
Use every long run as an opportunity to test your shoes, clothing, hydration systems and blister prevention. I preferred a road-running shoe until my runs started going over 20 miles, and then realized I needed more forefoot protection for rocky trails. I tried hand bottles and hydration packs, before I ultimately chose a two-bottle waist pack. After early problems with hot spots on my feet, I discovered Sport Shield roll-on lubricant and, on the recommendation of a 10-time Leadville finisher, started wearing nylons as liner socks during my longest runs. The result? No blisters all summer.
Run at Night
I had a mountaineering background that involved plenty of nighttime hiking. But running at night was a new experience. I experimented with various lights before settling on a headlamp and flashlight combo, and I practiced lifting my feet when I was tired to avoid tripping on shadowed roots and rocks.
Train on the Course
I attended the three-day Leadville Training Run Camp and raced the High Mountain 50K, also in Leadville. By race day, I had run all but five miles of the course. Psychologically, it is a big boost to know what lies ahead, and to know you've done the hard parts before.
Use a Crew and Pacers
You'll need all the help and encouragement you can get. After my leg injury, I was ready to drop after 40 miles, but I didn't want to let down my friends. With their support, I experienced a second and third wind and made it another 46 miles. Now if I'd only gotten that fourth wind …
Take a Break
I took two vacations (one week and three weeks) during the year, when I did little or no running. Each time, I came back much healthier and stronger, and mentally recharged.
On the other hand … I wouldn't have traded my late-spring, 18-day raft trip down the Grand Canyon for anything, but the timing was poor. In order to stay on schedule, I had to ramp up the mileage way too fast after I returned, from an average of 30 miles a week before the trip to 45 miles afterward. That 50-percent jump may have planted the seeds for my calf injury. And, given some twinges I felt during the last few weeks before the race, I would have been better off tapering more aggressively. I broke one of the cardinal rules of training: Listen to your body.
Try, Try Again
I was disappointed not to finish my first 100-miler, but very satisfied with my progress in a single year, from being unable to run five miles to completing two 50K races and a 50-miler well under the cutoffs. As for Leadville ... I'll be back.
Dougald MacDonald is a freelance writer, author and editor based in Louisville, Colorado.
This article appeared in Trail Runner magazine, issue #39 (MAY 2006). Order your back issue now!
|
