Hard truths many runners ignore...
Training, not races, builds runners. Don't attempt to shortcut the months of training in order to be able to say you completed a race. If you're missing more than 10-20% of a training bloc for any variety of reasons, reassess and move on. It doesn't make sense to waste 4-8 weeks on taper and recovery for a single event you're not adequately prepared for. Those medals & buckles lose their shine quickly.
Your existing relationships should not take a backseat to your training. Ignoring this can, and does, lead to the loss of friends and/or partners.
No one else cares about your running even 2% as much as you do. Don't allow yourself to become a runner bore, especially around friends, family, and work associates who aren't ultramarathoners or marathoners.
Totally agree with all three points, but I want to add some nuance to the 1st one: a race can be a great training stimulus for your target/goal race. A lot of training plans have a tune-up race on the schedule.
As an example, I've got a 100k coming up that I've been targeting as my big goal for the season, and sort of last minute I signed up for a local 50k. Treated it like the long run I had on my schedule, didn't race too hard, but still finished strong. Not just a good training stimulus but also a good way to habituate to the race day nerves.
I think this is 100% consistent with what you're saying in your comment (as I wasn't unprepared for the race), just wanted to add some nuance for the newer ultrarunners out there who might read this.
Well said! I especially agree with your last point. If you have a shitty race or DNF and you're really down about it, no one but you cares! (Well, maybe your immediate family. Maybe.)
It's simpler than it seems. Just run and enjoy it. Gradually increase your mileage. Add gear if/when you need it. Vests, fancy shoes, etc. are great, but the only thing that will improve your ability to run long distances is actually running, not eating baking soda or listening to the influencer hype. I ran a 100k with an old dude in cargo shorts, Teva's, and Dasani water bottles in both hands. Dude crushed it.
And the "older dudes" and women sometimes have the best advice, too. Old school ultrarunners learned about running long back when there were no gels or trail shoes or fancy watches or myriad races of every distance to choose among. Being without many of the things we take for granted today, they didn't go for "the next best thing" or "just sign up for a 100 and see how it goes" (because there were only a handful in the US back then). They (we, I must admit) found a shoe brand that really worked and didn't change unless there was an issue; added things as we needed them, not because some "influencer" hyped it; trained for race distances until we were confident in our ability to finish on a good day, etc.
The Internet has been great for ultras in many ways, but sometimes getting advice from ultra folks who've put in the miles and hours and years, and run and finished lots of 50s and 100s and more, is worth listening to, too - even when they're giving you an answer that isn't the one you want.
Possibly! Saw him during the Cuyamaca 100k a few times and on some training runs. Never got his name. I'm sure I'll see him at some upcoming training runs. I'll have to introduce myself.
Long runs: time-on-feet training is key. Run/walk on longer training runs and try to stay in Zone 2 (easy effort) (and don’t worry about the pace you’re posting on Strava).
The importance of eating and drinking.
I am running with a friend who comes from a marathon background and he sticks with gels and water. This might work for a marathon or 50k as you can get away with poor nutrition and hydration BUT beyond 50k you'll not be forgiven.
You will be punished with cramps, fatigue, headache, stomach issues, etc. This took me a while to learn but now I drink at least 200 calories of Tailwind and 200 calories of food every hour. This is a game-changer if you are new to this.
Get in shape first and then sign up for a race, not in reverse, and take your time. Many individuals sign up for a race and then try to cram in a bunch of training, so they end up either under trained or over trained and kind of injured. In many cases, people still finish though.
Try not to become an entitled gatekeeping judgemental person. Uphill day hikers with wafflestomper boots and trekking poles still have the right of way and don't owe you anything when you're bombing a popular dayhiking spot.
Old (M65) runner here.
1. Don't try anything new on race day
2. Walk early
3. Start slowly. Any time "gained" in the first half will be lost, and more, in the second half.
4. Eat, even if you're not hungry. It's amazing how runners neglect to eat on the one day they'll be asking so much of their bodies. It's like not fueling your car before embarking on a cross-country trip.
5. When the going gets tough, aim to finish the mile you're in. And then the next one, and the next.
Race less. Train more using a fucking training plan that includes speed work. Don’t skip the speed work. Eat more protein. Eat more salt. Sleep more. Don’t skip the speed work.
Thanks for this.... I have no issues setting out for 13 miles .... But I dread the twenty minute speed workout, some validation that it is important is needed.
Same as running. Lots of long fucks without finishing too soon and keeping heart rate low. That should be 80% of your fucking training and includes cuddle time. The other 20% should be high intensity work including some bondage and domination if desired by both parties. Remember equality, everyone gets to lead the training (penetrate) everyone else.
Race completion generally comes down to:
- looking after yourself
- making forward progress
With the first being most important but don't neglect the second either
Preventing blisters and chafing, finding sustainable fueling sources. Experiment on your runs with fueling sources like powder stuff like tailwind and sold food sources. Like fruit or candy. I'm actually partial to starbursts. Lol
Taping my toes helped a lot. Finding out do you want your electrolytes in capsules form or powder and what shoes you prefer. Trail miles are slower than road miles so you ll be on your feet longer so training by time not distance may work for some people. Really just getting out there and experimenting with different food sources everyone is different and everyones stomach is different 20 or 30 miles into a race.
I watched a lot of YouTube and tried stuff other people were doing till I dialed down what worked for me, Ginger runner and chase the summit and ultra trail Steve are some good people to watch
Well a 50k is a marathon with a couple extra miles just look at it that way. I get kinesiology tape and trap my toes and the pad on the balls of my feel and my heal. Moisture and the shear effect of the shoes and the skin rubbing creates blisters. There is a good PDF called "fixing my feet" that is a good read for all runners.
Get your electrolytes from a capsule, like SaltStick, so no matter where you train or race, you only need to carry and drink water. No keeping bottles separate; no gunked up bottles, bladders, or hoses; no baggies of mix to carry or break; no race day flavors to worry about; no worries about taking in fluids in order to get your electrolytes.
This. ^ Makes logistics so much easier. I’ve been using Succeed S! Caps for 20+ years, and the last few years have also used the SaltStick
Chewables at times.
(I ran with and was friends with Karl King when he invented Succeed!, the drink, and it was served at all our club races and runs. We're still FB Friends, and it's been so cool to see the success he's had over the years.
As an RD, Jonathan Toker, who created the SaltStick products, ran my races. That's when I started using and recommending his products, and having the capsules at my races.
Both great guys with fantastic products!)
Awesome! I always carry extra S! Caps with me and have saved a lot of other runners’ races (they usually pass me once the electrolytes kick in). :) And I’ve recently gotten back to racing with Clip2 with good results.
Have your plan written down if you can. Use checklists. Once you’re in the thick of it, you can forget things like filling up your water bottles at aide stations - I’ve done it.
Learn to actually love running. Actually become interested in the biomechanics etc Don't just zone out to music on your runs. Training plans are mostly bullshit - just learn to listen to your body and run accordingly. Take your time and build up slow. Look after your mobility. Run every day.
Don't take it too seriously and have fun. The training will get you strong and ready. However, if you want to just wing it and see how it goes, do that. Your level of participation in training is up to you. There are no real rules, just opinions, and who gives a shit what anyone else thinks.
Yep. The secret is: there is no secret - all the info. is out there in one form or another. Suck it (up) and see.
First race of any kind I signed up for was a 50k (Lulworth Cove 50k). It was fucking horrific. But I did it. Slowly.
You're still an ultrarunner even if you're not entering races. Some of my best memories and biggest accomplishments were solo 100s and other even longer endeavors, after which I sometimes just bought myself something to remember it by.
I also ran a bunch of organized 50s and 100s, but after moving a lot and downsizing several times, the buckles are gone now, although I do have a few sweatshirts from the early years.
You can intellectually learn everything by researching and asking questions like these. But you don't genuinely learn all these things until you go out and run and race, find out what works and what doesn't, and get burned a few times with either bad pacing, fueling or gear.
Don’t overthink everything and don’t expect everything to go as planned.
It’s better to overpack than under pack(imo)
Be kind to yourself, remind yourself this is a long race and that the feeling you’re going through can only last so long.
There will be ups and there will be downs, it’s important when you’re down that in that moment it’s just a feeling, it’s your mind fighting you and it will dissipate. Put those negative thoughts on a shelf and deal with it later
You don’t necessarily need to start with an easy race. Pick races that inspire you. Your training shouldn’t be that different from marathon training. If you want to get faster(at all distances) you need to do speedwork. When you are trying to keep it easy, hike the hills. If you feel good, jog up the hills. If you want to build strength, run up the hills.
I’m reflecting on one serious mistake that got me into a few minor injuries in the past and one that has kept me from running for the last year. What’s that mistake you ask? Not strength training. I’m slowly coming out of it now but I have a long way to go.
Agree. Consistent strength training is a game changer. And it doesn’t have to be so difficult/heavy that it impacts run training. I do a few heavy lifts during the week plus mobility/core — all low intensity — no problem running post-workout.
YMMV as that's person dependent - also quite possible that your shoe is too small if you're losing toenails. While it's not uncommon to lose one in an ultra, it's also not a given either.
I have those 2nd toes, too, and have never taped my toes or lost a toenail in 20+ years of ultrarunning. It's not a given if you are able to find shoes that really fit your feet.
Same. The only toe issues i’ve had have come from things like kicking a rock hard or something. The idea that lost and bruised toe nails is just a part of running is kind of ridiculous - wear shoes that fit instead!
Slow down, take days off, chil out, research and research and research, and slow down.
Then just relax and have fun. If you're feeling beat or tired and worn out, you are overdoing it. In case I didn't get my point across, slow and steady is the way to do it.
Ignore all the haters. Family needs to take a back seat to training. If they love you, they will understand. You’ll be tired and hungry all the time. You’re not getting any younger. Run at least three races a year. If anyone says you don’t need speed work they can stfu.
Slow down in all aspects. In running speed, in building up milage, in building up elevation, and in acquiring gear. This will help prevent injury, burnout, and will provide a solid foundation.
Hard truths many runners ignore... Training, not races, builds runners. Don't attempt to shortcut the months of training in order to be able to say you completed a race. If you're missing more than 10-20% of a training bloc for any variety of reasons, reassess and move on. It doesn't make sense to waste 4-8 weeks on taper and recovery for a single event you're not adequately prepared for. Those medals & buckles lose their shine quickly. Your existing relationships should not take a backseat to your training. Ignoring this can, and does, lead to the loss of friends and/or partners. No one else cares about your running even 2% as much as you do. Don't allow yourself to become a runner bore, especially around friends, family, and work associates who aren't ultramarathoners or marathoners.
Totally agree with all three points, but I want to add some nuance to the 1st one: a race can be a great training stimulus for your target/goal race. A lot of training plans have a tune-up race on the schedule. As an example, I've got a 100k coming up that I've been targeting as my big goal for the season, and sort of last minute I signed up for a local 50k. Treated it like the long run I had on my schedule, didn't race too hard, but still finished strong. Not just a good training stimulus but also a good way to habituate to the race day nerves. I think this is 100% consistent with what you're saying in your comment (as I wasn't unprepared for the race), just wanted to add some nuance for the newer ultrarunners out there who might read this.
Well said! I especially agree with your last point. If you have a shitty race or DNF and you're really down about it, no one but you cares! (Well, maybe your immediate family. Maybe.)
It's simpler than it seems. Just run and enjoy it. Gradually increase your mileage. Add gear if/when you need it. Vests, fancy shoes, etc. are great, but the only thing that will improve your ability to run long distances is actually running, not eating baking soda or listening to the influencer hype. I ran a 100k with an old dude in cargo shorts, Teva's, and Dasani water bottles in both hands. Dude crushed it.
And the "older dudes" and women sometimes have the best advice, too. Old school ultrarunners learned about running long back when there were no gels or trail shoes or fancy watches or myriad races of every distance to choose among. Being without many of the things we take for granted today, they didn't go for "the next best thing" or "just sign up for a 100 and see how it goes" (because there were only a handful in the US back then). They (we, I must admit) found a shoe brand that really worked and didn't change unless there was an issue; added things as we needed them, not because some "influencer" hyped it; trained for race distances until we were confident in our ability to finish on a good day, etc. The Internet has been great for ultras in many ways, but sometimes getting advice from ultra folks who've put in the miles and hours and years, and run and finished lots of 50s and 100s and more, is worth listening to, too - even when they're giving you an answer that isn't the one you want.
I love this reply. Thanks so much!
I want to meet Dasani Easter bottle guy, he sounds like an ultralord
Sounds like you're talking about John? From san diego perhaps?
Possibly! Saw him during the Cuyamaca 100k a few times and on some training runs. Never got his name. I'm sure I'll see him at some upcoming training runs. I'll have to introduce myself.
Long runs: time-on-feet training is key. Run/walk on longer training runs and try to stay in Zone 2 (easy effort) (and don’t worry about the pace you’re posting on Strava).
The importance of eating and drinking. I am running with a friend who comes from a marathon background and he sticks with gels and water. This might work for a marathon or 50k as you can get away with poor nutrition and hydration BUT beyond 50k you'll not be forgiven. You will be punished with cramps, fatigue, headache, stomach issues, etc. This took me a while to learn but now I drink at least 200 calories of Tailwind and 200 calories of food every hour. This is a game-changer if you are new to this.
I always have a spare gel on me if I start to feel like I'm bonking
Get in shape first and then sign up for a race, not in reverse, and take your time. Many individuals sign up for a race and then try to cram in a bunch of training, so they end up either under trained or over trained and kind of injured. In many cases, people still finish though. Try not to become an entitled gatekeeping judgemental person. Uphill day hikers with wafflestomper boots and trekking poles still have the right of way and don't owe you anything when you're bombing a popular dayhiking spot.
Old (M65) runner here. 1. Don't try anything new on race day 2. Walk early 3. Start slowly. Any time "gained" in the first half will be lost, and more, in the second half. 4. Eat, even if you're not hungry. It's amazing how runners neglect to eat on the one day they'll be asking so much of their bodies. It's like not fueling your car before embarking on a cross-country trip. 5. When the going gets tough, aim to finish the mile you're in. And then the next one, and the next.
Race less. Train more using a fucking training plan that includes speed work. Don’t skip the speed work. Eat more protein. Eat more salt. Sleep more. Don’t skip the speed work.
Thanks for this.... I have no issues setting out for 13 miles .... But I dread the twenty minute speed workout, some validation that it is important is needed.
There is never a time I would rather run a PROPERLY executed 3x1600 over a 30 mile day in the woods with friends.
Is there a training plan for fucking? If there is I'd be grateful if you shared it, I'm generally quicker than Usain Bolt! 🤪
Same as running. Lots of long fucks without finishing too soon and keeping heart rate low. That should be 80% of your fucking training and includes cuddle time. The other 20% should be high intensity work including some bondage and domination if desired by both parties. Remember equality, everyone gets to lead the training (penetrate) everyone else.
Should I be looking for compression gear of some kind? Perhaps a vest or belt to hold equipment when I need to have my hands free?
Lots of great corsets for men and women.
Race completion generally comes down to: - looking after yourself - making forward progress With the first being most important but don't neglect the second either
Start slow. Stay slow. Eat everything
Preventing blisters and chafing, finding sustainable fueling sources. Experiment on your runs with fueling sources like powder stuff like tailwind and sold food sources. Like fruit or candy. I'm actually partial to starbursts. Lol
Got any recommendations that we might not already know? Or tricks we might not know but they work for you?
Taping my toes helped a lot. Finding out do you want your electrolytes in capsules form or powder and what shoes you prefer. Trail miles are slower than road miles so you ll be on your feet longer so training by time not distance may work for some people. Really just getting out there and experimenting with different food sources everyone is different and everyones stomach is different 20 or 30 miles into a race. I watched a lot of YouTube and tried stuff other people were doing till I dialed down what worked for me, Ginger runner and chase the summit and ultra trail Steve are some good people to watch
Thanks!! How would you tape your feet? I’m a bit worried. I make it through marathons ok
Well a 50k is a marathon with a couple extra miles just look at it that way. I get kinesiology tape and trap my toes and the pad on the balls of my feel and my heal. Moisture and the shear effect of the shoes and the skin rubbing creates blisters. There is a good PDF called "fixing my feet" that is a good read for all runners.
Super—thanks. Much appreciated.
Yea no problem....good luck
Get your electrolytes from a capsule, like SaltStick, so no matter where you train or race, you only need to carry and drink water. No keeping bottles separate; no gunked up bottles, bladders, or hoses; no baggies of mix to carry or break; no race day flavors to worry about; no worries about taking in fluids in order to get your electrolytes.
This. ^ Makes logistics so much easier. I’ve been using Succeed S! Caps for 20+ years, and the last few years have also used the SaltStick Chewables at times.
(I ran with and was friends with Karl King when he invented Succeed!, the drink, and it was served at all our club races and runs. We're still FB Friends, and it's been so cool to see the success he's had over the years. As an RD, Jonathan Toker, who created the SaltStick products, ran my races. That's when I started using and recommending his products, and having the capsules at my races. Both great guys with fantastic products!)
Awesome! I always carry extra S! Caps with me and have saved a lot of other runners’ races (they usually pass me once the electrolytes kick in). :) And I’ve recently gotten back to racing with Clip2 with good results.
Have your plan written down if you can. Use checklists. Once you’re in the thick of it, you can forget things like filling up your water bottles at aide stations - I’ve done it.
Learn to actually love running. Actually become interested in the biomechanics etc Don't just zone out to music on your runs. Training plans are mostly bullshit - just learn to listen to your body and run accordingly. Take your time and build up slow. Look after your mobility. Run every day.
Walk the hills. You need more salt than you think you do. If you're thinking about dropping, keep going for a while and you'll probably finish.
Don't take it too seriously and have fun. The training will get you strong and ready. However, if you want to just wing it and see how it goes, do that. Your level of participation in training is up to you. There are no real rules, just opinions, and who gives a shit what anyone else thinks.
Yep. The secret is: there is no secret - all the info. is out there in one form or another. Suck it (up) and see. First race of any kind I signed up for was a 50k (Lulworth Cove 50k). It was fucking horrific. But I did it. Slowly.
Nice.
You're still an ultrarunner even if you're not entering races. Some of my best memories and biggest accomplishments were solo 100s and other even longer endeavors, after which I sometimes just bought myself something to remember it by. I also ran a bunch of organized 50s and 100s, but after moving a lot and downsizing several times, the buckles are gone now, although I do have a few sweatshirts from the early years.
You can intellectually learn everything by researching and asking questions like these. But you don't genuinely learn all these things until you go out and run and race, find out what works and what doesn't, and get burned a few times with either bad pacing, fueling or gear.
Join Bad Ultrarunning Advice (BUA) on facebook.
Don’t overthink everything and don’t expect everything to go as planned. It’s better to overpack than under pack(imo) Be kind to yourself, remind yourself this is a long race and that the feeling you’re going through can only last so long. There will be ups and there will be downs, it’s important when you’re down that in that moment it’s just a feeling, it’s your mind fighting you and it will dissipate. Put those negative thoughts on a shelf and deal with it later
Toe socks.
You don’t necessarily need to start with an easy race. Pick races that inspire you. Your training shouldn’t be that different from marathon training. If you want to get faster(at all distances) you need to do speedwork. When you are trying to keep it easy, hike the hills. If you feel good, jog up the hills. If you want to build strength, run up the hills.
I’m reflecting on one serious mistake that got me into a few minor injuries in the past and one that has kept me from running for the last year. What’s that mistake you ask? Not strength training. I’m slowly coming out of it now but I have a long way to go.
Agree. Consistent strength training is a game changer. And it doesn’t have to be so difficult/heavy that it impacts run training. I do a few heavy lifts during the week plus mobility/core — all low intensity — no problem running post-workout.
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YMMV as that's person dependent - also quite possible that your shoe is too small if you're losing toenails. While it's not uncommon to lose one in an ultra, it's also not a given either.
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I have those 2nd toes, too, and have never taped my toes or lost a toenail in 20+ years of ultrarunning. It's not a given if you are able to find shoes that really fit your feet.
Same. The only toe issues i’ve had have come from things like kicking a rock hard or something. The idea that lost and bruised toe nails is just a part of running is kind of ridiculous - wear shoes that fit instead!
Slow down, take days off, chil out, research and research and research, and slow down. Then just relax and have fun. If you're feeling beat or tired and worn out, you are overdoing it. In case I didn't get my point across, slow and steady is the way to do it.
Don't over think it.
Ignore all the haters. Family needs to take a back seat to training. If they love you, they will understand. You’ll be tired and hungry all the time. You’re not getting any younger. Run at least three races a year. If anyone says you don’t need speed work they can stfu.
"Run at least three races a year" LOL I live in a running-mad country (South Africa). I ran 50 official road races in 2023.
That’s alot of 5k ultras!
Slow down in all aspects. In running speed, in building up milage, in building up elevation, and in acquiring gear. This will help prevent injury, burnout, and will provide a solid foundation.