Relentless Forward Progress by Powell, Bryon -- Read -- Imperial Library of Trantor

Index

Contents

Dedication Acknowledgments FOREWORD

Eric Grossman

1 SO YOU WANT TO RUN AN ULTRAMARATHON!

What Is an Ultramarathon? Why Run an Ultramarathon?*

Training for and running an ultramarathon is something to get excited about. (Photo by PatitucciPhoto.com)

How to Use This Book to Run an Ultramarathon Why Run an Ultra?

Krissy Moehl

2 THE BUILDING BLOCKS OF ULTRAMARATHON TRAINING

Turn Up the Training Volume

Training Pace Weekly Mileage Increasing Weekly Mileage and the 10 Percent Rule On the Long Run Put Your Back into It: Back-to-Back Long Runs Bonk Runs

The Need for Speed: Intervals, Fartleks, and Tempo Runs, Oh My! The Need for Speed?: Why Speed Training Is Unnecessary for Ultramarathons

Geoff Roes

Racing Far Is No Excuse for Training Slow

Ian Torrence

Recovery

Tips for Recovery

Tapering Ultra Cross Training

Adam W. Chase

Burnout and Fear of Missing Out Overreaching and Overtraining

Rest and Recovery The Finish Line

Do You Need a Coach? Conclusion

3 TRAINING FOR COURSE SPECIFICS

On Footing

Trails Roads

Tips for Running a Road Ultra

Michael Wardian

Research the Course Research Pacers and Support Crews* Research Race Assistance Generally Research Aid Station Locations and Fare Run the Tangents Set Goals Prepare for the Monotony Be Alert for Traffic and Obstacles Run Fast and Have Fun

On Climbing On Descending Downhill Running in Ultras

Dave Mackey

4 USING THE TRAINING PLANS

Presumption of Training Background Time Versus Mileage Versus Trail Mileage Training Specificity Speed Work

Intervals Tempo Runs No-Speed-Work Option

Rest Tailor Your Training Plan

Days of the Week Days Per Week Altering Weekly Mileage Jumping into the Deep End: Starting Training Plans at Week 5

Preparatory Races Consistency Is Critical Coach Yourself

5 TRAINING FOR 50K, 50-MILE, AND 100K RACES

Modifications for Running Less than 50 Miles per Week Training for a 50k Race

A 50k, such as the Speedgoat 50k in Utah, can have over 10,000 feet of climbing! (Photo by author) Option to Modify a Marathon Training Plan for a 50k Race Training Plan for a 50k Race on 50 Miles per Week Training Plan for a 50k Race on 70 Miles per Week

Training for 40-Mile to 100k Races

Training Plan for Races of 40 Miles to 100k on 50 Miles per Week Training Plan for Races of 40 Miles to 100k on 70 Miles per Week

Training for Your First 50 Miler*

Dr. David Horton

6 TRAINING FOR A 100-MILE RACE

Training Plan for a 100-Mile Race on 50 Miles per Week Training Plan for a 100-Mile Race on 70 Miles per Week

7 TRAIL RUNNING BASICS

Life’s Crooked Paths Walking, Your New Best Friend* Lean on Me: Get a Boost From Trekking Poles*

How to Walk Uphill

Staying Safe on the Trails

How to Fall

Does a Bear **** in the Woods?

For Men For Women Defecating in the Woods

Protect-A-Place, for the Places You Want to Protect Most: A New and Improved Formula for Running Trails Responsibly

Dakota Jones

Ingredients in Responsible Trail Running

8 HYDRATION AND ELECTROLYTES: KEEPING THE GLASS HALF FULL

Failing to properly hydrate is an unnecessary mistake. (Photo by PatitucciPhoto.com) Fluid Loss Electrolytes and Hydration Water–Electrolyte Balance table Hauling Your Hydration Source Tips for Drinking on the Go

9 FUELING THE FIRE: NUTRITION AND ULTRAS

General Notes on Nutrition Feed the Habit: Long Run and Race Day Nutrition Nausea Fueling for Recovery

10 NO PAIN, NO GAIN: DEALING WITH INJURIES AND OTHER SETBACKS

Listen to Your Body The Dish on Chafing The Agony of De Feet Blister Prevention

John Vonhof

The First Line of Blister Defense The Second Line of Blister Defense Proactive or Reactive

Rhabdomyolysis and Kidney Failure I Said, NSAIDs! The Lean

Scotty Mills

11 GEAR UP

Treat Your Feet Right Benefits of Trail Shoes

Stability Traction Protection

Choosing a Shoe for the Trail

The Roadie The Tank The Generalist The Hybrid The Claw and the Wing

Light Up the Night Getting Carried Away: Options for Hauling Gear Get Me Outta Here: Navigation on the Trail GPS Accuracy Tips

12 RACING ULTRAMARATHONS

Choosing Your First Ultra Setting Goals and Expectations Pre-Race Preparations

Travel Plans Race Research and Planning

Sample: My To-Do List for the 2009 Leadville 100

Support Crews Pacers Drop Bags

In-Race Strategy

Go Out Slow Maintain an Even Effort Mental Approaches to Race Day Race Day Problem Solving

Across the Highland Sky: A Story of In-Race Management

Eric Grossman

Aid Station Strategy Have Fun!

The Heat Is On

Performance and Acclimation

Heat Performance and Acclimation

William Henderson, MD, FRCPC

How Heat Affects Running Performance How We Acclimate to Heat Heat Acclimation Methods and Considerations Stay Hydrated! Conclusion

Tips for Beating the Heat Hot-Weather Ultra Tips

Jamie Donaldson

Pre-Race Tips Race Day Tips

Heat Cramps, Heat Exhaustion, and Heatstroke* Avoid Being Low at High Altitude

High altitude shouldn’t stop you from running. Just know how to stay safe. (Photo by author) The Effects of Altitude Arriving and Acclimating at Altitude High Altitude Pulmonary Edema and High Altitude Cerebral Edema

Chill Out with Cold-Weather Running

Hydration, Fueling, and Other Tasks

14 THE ULTRARUNNING COMMUNITY

Join the Ranks Call for Feedback on and Supplements to Relentless Forward Progress Ultrarunning and the Internet Ultrarunning as a Family Affair Conclusion

AFTERWORD: THE SKY IS NO LIMIT

Meghan M. Hicks Get Yer Adventure On By Snowshoes We Endure

Snowshoes open up winter wonderlands. (Photo by author)

Fastpack It

Fastpacking is your express ticket to backcountry camping. (Photo by author)

Stage Races and the Art of Attrition Dream It, Do It

APPENDIX: BAREFOOT RUNNING AND ULTRAMARATHONS

Michael Sandler and Jessica Lee How Does Barefoot Running Help? Baby-Step Your Way into Running Light and Free Barefoot Benefits

About the Author iRunFar.com Other titles of interest from Breakaway Books:

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