Hal Koerner's field guide to ultra running: training for an ultramarathon from 50k to 100 miles and beyond 9781937715229, 9781937716592, 1937715221
368 31 1MB
English Year 2014
Table of contents :
Writer's NoteForeword by Scott JurekPrefaceAcknowledgments1 GETTING STARTEDWhy run an ultra? Who can do an ultra? You Know You Are an Ultrarunner If" |
Tackling the distance: 50K, 50 miles to 100K, and 100 miles
50K-steps to increase the 26.2-mile threshold
50 miles to 100K-time on feet becomes crucial
100 Miles-putting it all together
choosing your first race
settting a goal2 TRAINING FOR ULTRAMARATHONPace, trail technique, What if I don't live near trails?, ascending, power hiking, trekking poles in ascents, training for ascending, technique tips for the ascent, intensity training, hill training/strength work, speed work, tempo runs, easy runs, long runs, How long is long?, mileage-quantity vs. quality, preparatory races, recovery/rest days, Am I overtraining?, taper, weight training/core work, Crosstraining-Yes or no?, road and trail-mixing it up, stretching, Do I need a coach?3 ULTRAMARATHON NUTRITION & HYDRATIONOne guy's fueling strategy, How many calories do I need to run an ultra, What nutrition do I need?, gels, gel alternatives, fat-based chews, fruit-based chews, baby food, energy chews, sports bars, salt, sodium content, a word about whole foods, nutrition-dense and portable whole food options, caffeine, hydration, water vs. sports drinks, recovery drinks, recovery drink ideas, beer4 ULTRAMARATHON GEARShoes, Do I need a trail-specific shoe? Are my shoes worn out? Clothing, performance, a short word about socks, gaiters, compression, hydration: packs vs. water bottles, trekking poles, flashlight/headlamp, choosing a headlamp, watch, GPS, GPS: a caveat, music, Hal's playlist5 MAINTENANCE, SELF CARE AND FIRST AID FOR ULTRAMARATHON RUNNERSPreventing and caring for small injuries, blisters, blisters-preventive measures, toenails, Hal's Manity Kit, chafing, Should I shave? Rolled ankle, kinesiology tape, cuts and bruising, pain relievers, tummy troubles, vomiting, Why do I feel sick and how should I deal with it during a race? Diarrhea, kidney failure, hyponatremia, cramping, Am I racing too much?6 DEALING WITH YOUR ENVIRONMENTTechnical vs. nontechnical trail, running in mud, running on ice, running in snow, water crossing, running at altititude, tips for better breathing at altitude, altitude sickness, lightning, cold/heat management, cold, hypothermia, heat, heatstroke, going to the bathroom, when you have to go-a few tips, animals, safety tips in the wild, snakes on the trail, watch out for stingers, running with dogs, going off trail, trash on the trail, getting lost, drinking from natural water sources, drinking unfiltered water-a few tips, night running, tips for running at night7 ULTRAMARATHON RACE DAYTraveling to your race, warming up before the race, preparing your crew and pacers, check the rules, crew, pacers, What makes a good pacer? Muling, Should I go it alone? Drop bags, fueling and hydrating during a race, dining chez aid station, fluid-What, how and when to drink, monitoring weight loss during a race, pace on race day, cutoff times, mental focus on race day-tips and strategies, talking on the run, nasal strips, racing with friends, passing on singletrack, DNF: when enough is enough, tips for how and when to make the call, cooling down after the race, Top 10 Must Do's on Race Day, Top 10 Do Nots on Race Day8 HAL KOERNER'S TRAINING PLANS FOR ULTRAMARATHONIntensity workouts
tempo runs
fartleks
hill repeats
training races
, the plans: 50K, 50 miles to 100K, and 100 miles
training plans and setbacksAfterword. What's next?IndexAbout the Author
