Introduction
1. Sports & Fitness Industry Association: 2016 Sports, Fitness, and Leisure Activities Topline Participation Report
Chapter 1
1. “Stanford Researchers Find Mental Health Prescription: Nature,” Stanford news, June 30, 2015, http://news.stanford.edu/news/2015/june/hiking-mental-health-063015.html
2. “Vitalizing Effects of Being Outdoors and In Nature,” Journal of Environmental Psychology 30 (2010), http://www.selfdeterminationtheory.org/SDT/documents/2010_RyanWeinstenEtAl_JEVP.pdf
3. “The ‘Trail Is Better Than Pavement’ Lie,” Outside online, October 12, 2015, http://www.outsideonline.com/2025081/trail-better-pavement-lie
4. Ibid.
5. UltraRunnerPodcast.com episode January 8, 2016, http://ultrarunnerpodcast.com/david-laney-uroy-interview/
Chapter 2
1. “Running Shoes and Running Injuries: Mythbusting and a proposal for two new paradigms: ‘preferred movement path’ and ‘comfort filter,’” British Journal of Sports Medicine, July 4, 2015, http://bjsm.bmj.com/content/early/2015/07/28/bjsports-2015-095054.short
Chapter 3
1. “Running Might Protect Against Knee Osteoarthritis,” Runner’s World online, November 17, 2014, http://www.runnersworld.com/newswire/running-might-protect-against-knee-osteoarthritis
2. For a thorough discussion of the drawbacks of heart-rate monitoring, and the benefits of “the talk test” and measuring rate of perceived exertion, see Training Essentials for Ultrarunning by Jason Koop (VeloPress, 2016), pp. 129–140.
Chapter 4
1. “Redefinition of Running,” iRunFar.com, Geoff Roes, June 6, 2012, http://www.irunfar.com/2012/06/the-redifinition-of-running.html
Chapter 5
1. “Strength Training Is Good for You, Runners—Here’s Proof,” Competitor online, May 16, 2016, http://running.competitor.com/2016/05/training/strength-training-is-good-for-you-runners-heres-why_150210
Chapter 6
1. “Running With the Bears: A Guide for Trail Runners,” iRunFar.com, Liza Howard, August 2, 2016, http://www.irunfar.com/2016/08/running-with-the-bears-a-guide-for-trail-runners.html
2. “Snakebite First Aid on the Trails,” endurancebuzz.com, Liza Howard, June 10, 2013, http://endurancebuzz.com/2013/06/10/snakebite-first-aid-on-the-trails-dos-donts-and-dry-bites/
3. YouTube video by Gary Robbins, http://garyrobbinsrun.com/blog/2016/7/video-the-ten-essentials-for-safe-backcountry-adventures-trail-runner-style
Chapter 7
1. For a more complete discussion of the debate between high-carb and high-fat diets for runners, see “High Carb or High Fat? The Running Diet Debate” (The Guardian, January 19, 2016, https://www.theguardian.com/lifeandstyle/the-running-blog/2016/jan/19/high-carb-or-high-fat-the-running-diet-debate)
2. “Meghan Arbogast Defies Age,” Trail Runner magazine, July 28, 2016, http://www.trailrunnermag.com/people/q-and-a/2248-meghan-arbogast-defies-age
3. Training Essentials for Ultrarunning, Jason Koop (VeloPress, 2016), p. 192
4. Ibid. p. 198; and, “Fueling Tips and Recipes for Before, During and After a Workout,” Matthew Kady, Competitor online, May 4, 2016, http://running.competitor.com/2016/05/nutrition/fueling-tips-and-recipes-for-before-during-and-after-a-workout_149824
5. For more on this topic, see my article “What Every Trail Runner Should Know About Iron Deficiency,” Trail Runner online, August 27, 2015, http://trailrunnermag.com/component/content/article/21-daily-nutrition/1892-what-every-trail-runner-should-know-about-iron-deficiency
Chapter 8
1. For background on the myth that low salt causes cramping, see “Cramping My Style” by Joe Uhan, iRunFar.com, July 9, 2013, http://www.irunfar.com/2013/07/cramping-my-style.html
2. “Lavaredo Ultra Trail Race Report,” Stephanie Case blog, July 3, 2015, https://ultrarunnergirl.com/2015/07/03/lavaredo-ultra-trail/
3. Leave No Trace Center for Outdoor Ethics, https://lnt.org/learn/seven-principles-overview
4. For explanation on how the menstrual cycle affects trail-running performance, see “How the Menstrual Cycle Impacts Running Performance—and What You Can Do About It,” Meghan Roche, Trail Runner online, September 8, 2016, http://trailrunnermag.com/training/trail-tips/2281-how-the-menstrual-cycle-impacts-running-performance-and-what-you-can-do-about-it
Chapter 9
1. “Up-Down Intervals: The Number-One Workout for Trail Racing,” David Roche, Trail Runner online, November 30, 2015, http://www.trailrunnermag.com/training/speed/article/1990-up-down-intervals-the-number-one-workout-for-trail-racing
2. International Skyrunning Federation, http://www.skyrunning.com/rules/
3. “Why Is the Half Marathon So Hot Now?” Martin Fritz Huber, Outside online, March 17, 2016, http://www.outsideonline.com/2062876/why-half-marathon-so-hot-right-now
Chapter 10
1. “Ultrarunning 101: How to Get Started,” Competitor online, March 1, 2014, http://running.competitor.com/2014/03/training/ultrarunning-101-how-to-get-started_95783
2. For more on the benefit of heat training for altitude acclimation, see “Training in Heat to Prepare for Altitude: Study finds that hot weather and thin air trigger similar adaptations,” by Alex Hutchinson, Runner’s World, April 13, 2016, http://www.runnersworld.com/sweat-science/training-in-heat-to-prepare-for-altitude
Chapter 11
1. I credit coach Jason Koop for helping me refine the concepts and strategies of race-day goal setting, starting with the question, “What does success look like to you?” For more on this topic, see his book Training Essentials for Ultrarunning (VeloPress, 2016), Chapter 11.
Chapter 12
1. Matt Hart interviewed on Endurance Junkie podcast December 4, 2014, https://player.fm/series/endurance-junkie-podcast-77202/41-matt-hart-ultra-runner-and-endurance-coach
2. Stats provided by UltraRunning magazine upon request. The magazine counts finishes in these events in the U.S. and Canada: 50K, 50M, 100K, 100M, plus 6 hour, 12 hour and 24 hour timed events. Events with nonstandard distances, such as 55K, are not included in their database.
3. National Runner Survey by Running USA, http://www.runningusa.org/statistics
4. Nowhere Near First, Cory Reese, self-published 2016, p. 168
5. Scott Jurek quoted in “Faster, Farther, More Frequent: Ultramarathon Runners Keep Pushing Limits,” by Lindsay Crouse, the New York Times, November 4, 2016, http://www.nytimes.com/2016/11/05/sports/ultra-marathons-grand-canyon-run-across-america.html
6. This anecdote of Ann Trason stems from when I interviewed her in 1996 for an article called, “Ultrawoman,” in the Berkeley Monthly, archived at http://www.sarahlavendersmith.com/wp-content/uploads/2008/11/ultra.pdf
7. Two women, Anna Frost and Missy Gosney, traversed the Nolan’s 14 route together and tagged all the peaks one year prior to Meghan Hicks doing it, but Frost and Gosney’s accomplishment was controversial because they finished at the final summit rather than at a trailhead which has been defined as the end point among those who keep Nolan’s 14 records.
8. To hear the full story behind The Rocket’s nickname, and to learn more about him, listen to his April 28, 2012 interview on UltraRunnerPodcast.com, http://ultrarunnerpodcast.com/errol-the-rocket-jones/
9. “How Karl Meltzer Broke the Appalachian Trail Record,” Alex Kurt, Trail Runner online, September 22, 2016, http://trailrunnermag.com/component/content/article/120-adventure/2294-how-karl-meltzer-broke-the-appalachian-trail-record
10. Facebook public post by Dave Mackey, November 2, 2016, https://www.facebook.com/dave.mackey.54/posts/10206316771031804
11. Quoted from my article, “A Monster Miwok 100K,” Trail Runner online, May 7, 2012, http://trailrunnermag.com/races/15-featured-races/359-a-monster-miwok-100k
12. “An Ode to Race Directors Everywhere,” iRunFar.com, Andy Jones-Wilkins, May 24, 2013, http://www.irunfar.com/2013/05/an-ode-to-race-directors-everywhere.html
Chapter 13
1. Training Essentials for Ultrarunning, Jason Koop (VeloPress, 2016), pp. 148–149.
2. Dean Karnazes said this at a book-reading event in Marin County, California, on October 25, 2016.
3. For an excellent in-depth examination of this topic, I recommend How Bad Do You Want It? by Matt Fitzgerald (VeloPress, 2015).
Chapter 14
1. Salomon Running TV S3 E02, “Home,” November 20, 2013, https://www.youtube.com/watch?v=UT2BPCmJDkk
2. “Interview with Magdelena Boulet, 2015 UltraRunner of the Year,” UltraRunning magazine, January 1, 2016, https://www.ultrarunning.com/features/interviews/interview-with-magdalena-
3. “Longevity in Ultrarunning,” Meghan Arbogast, Altra blog, December 1, 2015, https://www.altrarunning.com/blog/running-tips/race-training/longevity-ultra-running/
4. “Rekindling the Flame in the Yosemite High Country,” Kevin Skiles, UltraRunning magazine, November 2016.
5. For more information on this topic, read my article, “Is Running a Threat to Your Relationship?” Trail Runner magazine, June 2015, http://trailrunnermag.com/training/trail-tips/1810-is-running-a-threat-to-your-relationship
6. How Bad Do You Want It? Mastering the Psychology of Mind Over Muscle, Matt Fitzgerald (VeloPress, 2015), p. 238