There is a book called "Relentless Forward Progress: A Guide to Running Ultramarathons" by Bryon Powell which is a great reference book. The author has a website iRunfar.com that you could use as a starting point if you don't have time for the book.
I tend to do more cross training than what most plans recommends and compress the runs into fewer days (even if the mileage stays the same for the week - I like my recovery days). I think you can look at several plans and make your own hybrid. What distance are you looking at doing and I might be able to help you further?
There are lots of resources out there for ultra marathon training plans. This website was one of my main resources back when I trained for JFK 50. http://www.ultrunr.com/
Thanks for posting the question - I'm trying to do the same for the Fall 50, Door County WI, October. Have Relentless Forward Progress and also found a 24 week plan from Hal Higdon. I also found the "Ultimate Ultramarathon Training Plan" via Runners World. Relentless and the Higdon plan have a 24 week timeframe and are very similar (I've plotted them out side-by-side). The Ultimate plan starts just 16 weeks before the run (but assumes you're doing long runs of 15-17 miles already). My challenge is trying to figure out how to integrate this type of training for an October event (with a 50K the weekend after IMWI - which I'm not doing) with two HIM races and a 150K bike ride. I'd be interested to hear what you come up with! I think I was crazy to register for the run ....
You do know that I ride brevets? These are ultra-distance, self-supported cycling events, up to 1400k. The crossover lessons to ultramarathoning are pacing, nutrition, and making sure all contact points are comfortable.
This is probably the best resource around: http://www.run100s.com/ If you dig deep you can find what you are looking for. Old-school text links, but it is all there.
I have run several ultra's and have the following suggestions:
- Ditch the spandex, tri tops, etc. Get nice, loose running shorts (Race Ready with rear pockets are great) and a nice running shirt. No Ironman or tri geek crap.
@Rob - you don't need to do that, but if it fits in as a training run it can make things more entertaining (3-4 hour training runs by yourself can get old, and I love to run). I went from marathons to a 50miler without any problems.
I think a 50k or 50 miler first totally depends on the course. I have run 50k's that have 8,000+ feet of elevation gain and a 50 miler with only 4,000. I think the JFK 50 on the east coast has only 1,500 feet of gain over 50 miles and AR 50 here on NorCal has 1,500 feet of gain in the LAST 3 miles (that was a BITCH!), not to mention the rest of the course.
And is it mostly road? Or all trail? Or mixture of both?
One thing is for sure . . . the "wall" at mile 20 in a road marathon is not the same as the "wall" at mile 40 of an ultra.
Comments
I tend to do more cross training than what most plans recommends and compress the runs into fewer days (even if the mileage stays the same for the week - I like my recovery days). I think you can look at several plans and make your own hybrid. What distance are you looking at doing and I might be able to help you further?
Rob asks a good question though, what distance?
Thanks for posting the question - I'm trying to do the same for the Fall 50, Door County WI, October. Have Relentless Forward Progress and also found a 24 week plan from Hal Higdon. I also found the "Ultimate Ultramarathon Training Plan" via Runners World. Relentless and the Higdon plan have a 24 week timeframe and are very similar (I've plotted them out side-by-side). The Ultimate plan starts just 16 weeks before the run (but assumes you're doing long runs of 15-17 miles already). My challenge is trying to figure out how to integrate this type of training for an October event (with a 50K the weekend after IMWI - which I'm not doing) with two HIM races and a 150K bike ride. I'd be interested to hear what you come up with! I think I was crazy to register for the run ....
Another recommendation for Relentless Forward Progress. Very helpful.
You do know that I ride brevets? These are ultra-distance, self-supported cycling events, up to 1400k. The crossover lessons to ultramarathoning are pacing, nutrition, and making sure all contact points are comfortable.
This is probably the best resource around: http://www.run100s.com/ If you dig deep you can find what you are looking for. Old-school text links, but it is all there.
Inspirational books are fine, but get this book so you know how to fix yourself: http://www.fixingyourfeet.com/
The ultrarunners shop: http://www.zombierunner.com/ If you call them they will tell you what you need.
I have run several ultra's and have the following suggestions:
- Ditch the spandex, tri tops, etc. Get nice, loose running shorts (Race Ready with rear pockets are great) and a nice running shirt. No Ironman or tri geek crap.
- Get trail shoes. Leave the road shoes at home.
- Gummy bears
- Duct tape wrapped around a broken pencil
- Small wad of toilet paper in a ziplock baggie
- Small amount of vaseline in a baggie
- Gummy bears :-)
If you scour http://www.run100s.com/ you will understand what I am talking about. :-)
Have fun!
John
Rob
I think a 50k or 50 miler first totally depends on the course. I have run 50k's that have 8,000+ feet of elevation gain and a 50 miler with only 4,000. I think the JFK 50 on the east coast has only 1,500 feet of gain over 50 miles and AR 50 here on NorCal has 1,500 feet of gain in the LAST 3 miles (that was a BITCH!), not to mention the rest of the course.
And is it mostly road? Or all trail? Or mixture of both?
One thing is for sure . . . the "wall" at mile 20 in a road marathon is not the same as the "wall" at mile 40 of an ultra.
Whatever you choose, have fun doing it.
Oh, and two words . . . gummy bears.