If you fail to prepare, prepare to fail.
Plan your program: put the pieces (essentials & expertise) in the right chronical order
The most challenging part runners cope with is their fear of getting injured.
But in fact, their fear increases the chance of getting injured; most injuries are caused by overtraining, by trying too hard not to get injured.
So your main goal is to learn and enjoy the process of moving and improving more efficiently, taking all factors of influence into account, including breathing, hydration, nutrition and balancing running with your work and social life.
Believing in a gradual build up of your endurance is one thing, knowing how to do that and sticking to your plan is a different story.
Seeing and understanding what to do to perform better, and in which order, gives confidence and motivates to take action.
- NUTRITION, hydration
- PHYSICAL TRAINING
- MENTAL TRAINING
- SPECIFIC TRAINING (TERRAIN, ELEVATION, NAVIGATION, HEAT/COLD/HUMIDITY, WIND/RAIN/NIGHT)
- BREAKS (REST/RECOVERY)
- SUPPORT: crew, coach, family, friends, community, audience
AD 1- NUTRITION
AD 2- EXERCISE: FINDING BALANCE BETWEEN physical and mental training/strength
All muscles should work together as one unit, to be able to run in a relaxed, almost effortless way.
The strength and movement should come from the core, supporting the rest of the body.
POSTURE / FORM /GRAVITY
Gradual build-up, starting with a balanced running form.
different athletes/coaches training methods from throughout history.
Test your body stability and mobility
Because of our sedentary lifestyle, most of us have shortened and tightened hip flexors and weakened glutes. As a result we don’t keep our pelvis aligned when we stand or walk, but twist our hips forward. This in-balance puts too much pressure on our back and makes it hard to drive the leg backwards from the hip.
To run economically, we need a full hip extension functionality.
Here are some exercises to test your body stability and mobility.
vertical jump https://www.youtube.com/watch?v=1L7kyxsppd4
The MAF test, developed by sport and health expert Philip Maffetone, can give you an indication of your current aerobic condition.
Simply subtract your age from 180 and that’s your maximum aerobic heart rate to start from.
1. If you are recovering from a major illness, surgery or on any regular medication, subtract 10.
2. If you have not exercised before, or have been injured, regressing in your running, often get colds, or you have allergies, subtract 5.
3. If you have been exercising for up to two years with no real problems and have not had colds or flu more than once or twice a year, subtract 0.
4. If you have been exercising for more than two years without any problems, making progress in competition without injury, add 5.
Walk, jog run on this comfortable pace for 3-5 miles, after you’ve warmed up at a slow and easy pace. Every mile will be slower.
If you don’t have a heart rate monitor than being able to talk without getting out of breath while running is a good reference. Measure your pulse manually for 15 seconds and multiply that by 4 to discover you heart rate per minute.
Running the same distance every month, preferably on the same track or treadmill, will show your progress.
Do also the other tests on a monthly basis and add all results to your journal.
Let’s put things into practice:
* basic running SKILLS & TECHNIQUES
– physical balance – exercises
** strengthen the core http://www.sallymcrae.com/better-athlete-series/
Sit-up with a Twist
Posture- exercises Chirunning pp 69 /Maffetone abdominal exercises va pp127
** Align the core
** Move from the core by leaning forward from your feet.
Lean GRAVITY-ASSISTED RUNNING Chirunning exercises pp76
Cadens / stride
Gears and Cadence in a Nutshell
• Slower speed = less lean = shorter stride = lower gear
• Higher speed = more lean = longer stride = higher gear
• Tempo always stays at 85 to 90 rpm
• As you lean forward, your stride length opens up out the back
** form and foot strike exercises Eric Orton: https://www.youtube.com/watch?v=XaYQwq6TnXY
** Legs and arms Chirunning exercises pp81
– mental balance – learn to focus and relax
**focusing your mind is more relaxing than a drifting mind
At some point focusing comes naturally
**body sensing without thinking or judging
Make a video to evaluate or you move as relaxed as you’re trying to, or it looks the way it feels.
visualization, motivation, confidence (by experience), handle pressure, anxiety management (visual reminders/imagery, music, deal with setbacks, quotes, stories, self-talk/mantra’s, feedback)
Nose breathing reduces your effort at any speed.
Danny Dreyer: If you’re short of breath, it’s not because you aren’t breathing in enough—it’s because you’re not breathing out enough.
When you’re breathing to hard you put too much pressure on the heart
By breathing efficiently you digest more efficiently, sleep better and have more energy.
– total balance – infographic
• Balance in Breathing
• Balance of fluids: The more you sweat, the more you need to drink.
• Balance of workouts: Alternate easy and hard workouts.
(ENDURANCE (AEROBIC TRAINING) AND PHYSICAL STRENGTH (ANAEROBIC TRAINING)
• Balance of fuel: The harder you work, the more fuel you require.
• Balance of effort: The faster you run, the more you need to relax your legs.
• Balance of work and play: The harder you work, the more important it is that you play.
* specific running SKILLS & TECHNIQUES related to your goals
characteristic discomfort during ultra distance running:
cramp, nausea, fatigue, pain, dizziness, diarrhoea and vomiting
GUIDE HOW TO TACKLE WHAT STOPS YOU / RACE STOPPERS :
IF ONLY I COULD / I COULD NEVER DO THAT
This morning, when I passed a woman during my run, she said “If only i could…”
I met many people who say they would like to run more if they could.
And I’ve heard numerous reasons why they cannot:
Who can run an ultra marathon?
Anyone who’s willing to put in the time and effort, can run an ultra marathon.
“Setting the goal to finish an ultra is as inspiring as it is reasonable. This is a sport in which everyone can participate. However, I believe that first timers shouldn’t enter the arena with the belief that this is a one and done proposition. I know from experience that it’s next to impossible to get it right or to be completely satisfied after your first finish. Instead, start out gradually, enjoy the process, and eliminate rookie mistakes by heeding your body’s need to recover, setting realistic goals, and training within reasonable parameters. By the time ultra number 182 rolls around you probably still won’t have it completely figured out, but at least your body and mind will be ready to handle any unexpected hurdles.” – Ian Torrence
‘A fifty mile ultra is still a massive challenge’ explains Marc ‘but I believe that most people can do it if they commit to some proper training, simply slow down, and treat it with respect. It’s challenging but still doable for the majority of runners’.- Marc Laithwaite, Endurance Coach and Race Director of the Montane Lakeland 100 Mile Trail Race in the UK.
“Folks, ultras aren’t easy. But with good information, they’re manageable and totally rewarding when you complete one. And I am talking about just completing it, not racing it. There’s a big difference, and I would recommend anyone attempting their first to work on being smart and getting through it while having a good experience before attempting to get out and really see how fast you can blaze a trail.
If your training is just about anything but off the couch, you’ll be able to finish an ultra. What will keep you from getting through one, however, is your nutrition and/or lack of a good nutrition plan. Your long runs and workouts are the perfect opportunity to try out different foods, gels, and electrolytes to see what works and what doesn’t. Before your race, have a solid plan outlined and follow it during the race. It takes some mental fortitude to get down that 20th gel, but trust me, your body will thank you later.”- Max King
Read more at http://running.competitor.com/2015/03/trail-running/6-tips-to-get-through-your-first-ultramarathon_125142#X7WxXEYoKRCYK583.99
“Most ultra marathon cut off times are really generous,” Koop says. “The physiological talent or aerobic power that it takes to run at the pace to make cut off is actually within reach of most people. A typical cut off time for a 100 miler, for example, is 30 hours – that’s 18 minutes a mile. Just about everybody walks one mile in 18 minutes and 30 seconds. What that indicates is the fitness required to complete the task isn’t very high. So it’s an accessible sport from this stand point.”
NEVER TOO BUSY/SLOW
MICHAEL WARDIAN was too slow to be selected. Although he had a full time job he decided to get in the selection
NEVER TOO DEPRESSED
LACK OF MOTIVATION?
Think of something bigger than yourself: “I want women and girls in remote villages like mine to have opportunities. We need to change attitudes. It will not be easy.” Mira Rai
RUNNING FOR RANGERS – ULTRA JUNGLE
NEVER TOO LATE TO MAKE A CHANGE
NEVER TOO OLD
NEVER TOO DISABLED
NEVER IMPOSSIBLE TO GIVE IT A TRY
How much do you really want it?
The essential part is your willingness to put in the time and effort to train and prepare physically, but mostly mentally for the unknown.
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At age 41, Wardian said he still has the fire to challenge himself and compete. His mind-set hinges on remembering his motivation.
“There’s always a point where it’s going to be a struggle. You’ll feel bad, you’ll think, ‘I can’t believe there’s another hill. This isn’t fun anymore,’ ” Wardian said. “You have to remind yourself that this is what you signed up for and this is what you want. You’re not going to remember the races that were easy. The struggles are part of the journey that make you the person you want to be.”
BASICS / ADVANCED / TERRAIN SPECIFIC / TIPS FROM THE PROS
HOW TO RUN AN ULTRA:
SCOTT JUREK / WSER: Align the core / uphill running: https://www.youtube.com/watch?v=yiG95bgl4-w
BE THE BEST YOU CAN BE
Ann Trason ran and won her first ultra, the American River 50 Miler, at age 24.
After not finishing the Western States Endurance Run for the first 2 years, Ann won the next 10 years on a row! After that she won 4 more times, and hold the course record (17:37:51) since 1994 for 18 years, until Ellie Greenwood broke the record in 2012.
She holds numerous world records, from 50 mile to 12 Hours.
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“What I think I excelled at was staying in the moment and really thinking about my body and problem-solving. To be a really good ultrarunner, you have to be thinking all the time and working with the course and working with yourself. I’m not that talented of a runner.” – Ann Trason.
”I think the cool thing about it is you don’t have to be the strongest or fastest runner—it’s really about the mind. If you have the desire and grit and determination, you can do anything. That’s what UltraMarathoning teaches us.” – Scott Jurekscott jurek / pinterest hill training)
motivation / move to improve: https://www.facebook.com/betteryourselfonline/?fref=nf
Marathon des Sables
chirunning PP 181-188 / !!!! PP 201 -207
Align the core / uphill running https://www.youtube.com/watch?v=yiG95bgl4-w
“An ultra is not a competition. It’s much more.
– putting in hours
– training on altitude
alternatives for training in a flat area http://constantforwardmotion.blogspot.co.uk/…/how-to…
scott jurek / pinterest hill training)
AD 3- SLEEP
AD 4- BREAKS
RECOVERY, RELAXATION, SOCIAL, TRAVEL, INSPIRATION
Resources / Further reading
Resources / further reading
Meb For Mortals: How to Run, Think, and Eat like a Champion Marathoner by Meb Keflezighi, Scott Douglas