Ultramarathon training

Contents......Page 7
Acknowledgements......Page 11
Author......Page 12
Introduction......Page 13
1 What is an ultramarathon?......Page 14
2 The History of the Ultramarathon......Page 15
2.1 Six-day Race......Page 17
2.2 24-hour Race......Page 18
2.3 100 km......Page 23
2.4 (Ultra) Trail Running......Page 29
2.5 Miscellaneous and Outlook......Page 31
3.1.1 American Ultrarunning Association (AUA)......Page 33
3.1.2 Association of Canadian Ultramarathoners (ACU)......Page 34
3.2.1 International Association of Ultrarunners (IAU)......Page 35
4 Ultramarathon stars (past and present)......Page 36
4.1 Ann Trason, USA......Page 37
4.2 Dean Karnazes, The North Face Team......Page 38
4.3 Ryoichi Sekiya, Japan......Page 39
4.4 Scott Jurek, USA......Page 40
4.5 Robert Wimmer, LAC Quelle Fu_rth......Page 41
4.6 Yiannis Kouros, Greece......Page 42
4.7 Rainer Koch, LG Wu_rzburg......Page 43
4.8 Elizabeth “Lizzy” Hawker, The North Face Team......Page 45
5.1 Comrades (56 miles) – South Africa......Page 47
5.2 Biel/Bienne 100 km - Switzerland......Page 48
5.3 Badwater Ultramarathon (135 miles) – USA......Page 49
5.4 Spartathlon (153 miles) – Greece......Page 50
5.5 Western States 100-Mile Endurance Run – USA......Page 52
5.6 West Highland Way Race (95 miles) – Scotland, UK......Page 54
5.7 Gutsmuths Rennsteiglauf – Germany......Page 57
6.1 What is training for?......Page 58
6.2.1 Long Recovery jogs......Page 59
6.2.3 Intensive endurance runs......Page 60
6.2.5 Interval training......Page 61
6.2.8 Crescendo runs......Page 62
6.3 Periodization (training cycles)......Page 63
6.4 Supercompensation / Training stimuli......Page 64
6.5 Training session structure......Page 65
7.1 Performance diagnostics and out of competition tests......Page 66
7.1.1 Lactic acid test / field test......Page 67
7.1.3 Conconi test......Page 68
7.2.2 Establishing maximal heart rate (HRmax)......Page 70
7.3 Tempo-oriented training......Page 71
8 How does training change with the length of the race distance......Page 72
9 Maintaining flexibility / stretching......Page 74
10 Complementary training for muscles not used by running (strengthening / stability)......Page 79
10.1 Strength circuit......Page 87
11 Running drills for ultradistance runners......Page 92
11.1 Drills......Page 93
12 Ultramarathon nutrition (Dr. Olaf Hu_lsmann)......Page 97
12.1 Basic nutrition......Page 98
12.3 Water balance......Page 101
12.4 Micronutrients......Page 102
12.5 Carbohydrate loading......Page 104
12.6 Race nutrition......Page 105
12.7 Recovery......Page 107
13.1 Introduction......Page 109
13.3 Heartburn (gastric reflux)......Page 110
13.5 Exercise-related diarrhea......Page 111
13.6 Gastro-intestinal bleeding......Page 112
13.8 Intestinal blood disturbances (intestinal ischemia)......Page 113
13.9 Exercising with gastrointestinal disorders......Page 114
13.10 Summary and recommendations......Page 115
14 Orthopedic strain in ultrarunners (Dr. Dietmar Göbel)......Page 116
14.1 Shoulder injuries......Page 117
14.2 Lower back and hip injuries......Page 118
14.3.1 Knee injuries due to overloading......Page 119
14.3.2 Meniscus overloading and tears......Page 120
14.3.2 Arthritis......Page 121
14.4 Fatigue fractures......Page 123
14.5 Achilles tendon injuries......Page 124
14.7 Heel spur, dorsal......Page 126
14.8 Heel spur, plantar / plantar fasciitis / overloading of the foot muscles......Page 127
14.9 Final remarks......Page 128
15 Mental aspects of ultradistance running......Page 129
16 Basic training......Page 133
17.1 Miscellaneous......Page 137
17.2 Training Zones......Page 138
17.5 Training plan for 50 km – entry level......Page 139
17.6 Training plan for 50 km in/under 5 hours (6:00 min/km)......Page 144
17.7 Training plan for 50 km in/under 4.3 hours (5:24 min/km)......Page 148
17.8 Training plan for 50 km in/under 4 hours (4:48 min/km)......Page 153
17.9 Training plan for 100 km in/under 11 h (6:36 min/km)......Page 158
17.10 Training plan for 100 km in/under10h (6:00 min/km)......Page 163
17.11 6 and 12-hour races......Page 167
17.11.1 Training plan for the 6-hour race......Page 170
17.11.2 Training plan 12 Hour Run......Page 174
17.12 Training for the 24-hour run and beyond......Page 178
17.13 Example training plan for a multi-day race......Page 182
18 (Ultra) trail running......Page 187
Training plan K 78 Swiss Alpine Marathon......Page 190
Training plan Western States 100 miles......Page 195
19 Equipment......Page 200
20.1 Spartathlon 2009......Page 208
20.2 Ultra trail Mont Blanc 2004......Page 215
20.3 1st International Isarlauf 2004, from May 17th – 21th 2004......Page 219
20.4 West Highland Way Race 2008......Page 225
20.5 60 km Monks’ Trail (Monnikentocht, Netherlands) on September 1st 2007......Page 228
20.6 Guesting at the Deutschlandlauf (Run Across Germany)......Page 230
20.7 Hanau-Rodenbach 100 km, April 29th 2006......Page 232
20.8 Seven day race in Athens from March 24th to 31st......Page 235
Bibliography/Sources......Page 239
Credits......Page 241