How to Run Your First 5. Miler. Running and Weight Loss. Marathons (and Ultras) Without Walls. Secrets of the Wily Old Ultrarunners.
See also: Art of the Low- Mileage Ultra. Never do anything in a race that you haven't tried first in. This applies to food, drink, shoes, belt packs, run/walk strategy, and mental. In a 5. 0- mile race, mistakes are amplified - you'll have all day to regret them. You can run 5. 0 miles on as little as 3. Matt. Mahoney runs the Leadville Trail and Hardrock 1. Keep in mind, though, that hundreds.
The weekly long run(s). Consistency in training (i.
Proper strategy during the race: (a) eating, (b) run/walk ratio, (c) foot care, etc. For many weeks. before the race, I faithfully completed a 2. Saturday. My finishing. I had lots of fun, and I finished. The point is. my long runs, plus good planning and strategy, got me through my first 5. If you’re running low mileage (under 5.
And if. you aren't aiming for a specific time, it makes little sense to complicate your training. However, if you are doing speedwork already, you should probably continue. Blake Wood runs Hardrock, the most difficult of the 1. How long should your long runs be? Ideally, you'll run at least several 2. Even better, you’ll run at least one. Many ultrarunners do at least two 3.
There’s even a trail- tough group who do a 3. Saturday and a 2. Sunday. My buddy Dave Littlehales and I power- walked the What, Mi- Wok Trail 1.
K together in. 1. Dave, a former 2: 5. We got to talking with one of the trail sweeps who mentioned that he'd run the. Western States 1. I asked him how he trained. There are exceptions–if you’re very.
Bill Misner, a famous ultrarunner now in his 6. If you’ve been training consistently for several years and have run several. You can walk. 5 minutes and run 2. For training runs. However, hilly races are fiendishly deceptive, because. The ancient Indian healing system known as Ayurveda describes three basic body types, and each type seems to thrive on specific running fuels.
I won't talk much about Ayurvedic body types, for space reasons, but if you. I recommend John Douillard’s book, . Many. runners hit the wall badly at 1.
I suspect it isn't. Kenyans that are beating America's top marathoners - it's Gatorade. I've found three fairly good alternatives to fructose- containing drinks such as Gatorade.
Knowledge is power, after all. Start by reviewing nutrition labels. If you have your phone handy you can easily search for the food. Many calorie counter apps also. Running is a method of terrestrial locomotion allowing humans and other animals to move rapidly on foot. Running is a type of gait characterized by an aerial phase in.
Hydra. Fuel, etc. They are: Sustained Energy, Yammit Bars, and Organic Food Bars. These bars are great - they give me a long- lasting, smooth energy . I particularly like the Yammit Bars.
I also like the Clifshot gels. I interviewed seven- time Western States 1.
Scott Jurek, who confided that he likes the Clifshot products. But the taste becomes nauseating after 3. I generally. switch to Hammer Gel or some other fuel at that point. You’ll find Coke and Mountain Dew served at most races, and if you use.
But be real. sure there’ll be Coke at the remaining aid stations, because it can get. Beware especially at the American River 5. I've run AR5. 0, the aid station at the foot of the final 1. Coke. when the 1.
Karl King, an engineering professor who's a keen student of sports nutrition and a frequent contributor to the ultra list, told me that taking nothing but caffeine- and sugar- loaded drinks depletes electrolytes. Sure enough, after hitching a ride to the finish, I ate a cup of salty chicken noodle soup and five minutes later was feeling fine. Sustained Energy is amazingly soluble- -I can get enough. I put masking tape on the bottle. My body seems to appreciate being allowed to run the first hour food- free.
I formerly did 2. I felt better on. I took race fuels. But I realized that when I did that, it took longer to recover, so I now take some carb and protein (currently Clifshot gels after one hour, and an Organic Food Bar an hour or two before the run). Karl King says that not taking fuels during long runs increases the body's production of cortisol, a stress hormone that causes premature ageing. Karl says all of the runners he's known who did their long runs on plain water look older than their age. In races, be ready to change your fuel strategy.
At the Point Reyes 5. K, I used Sustained Energy and Hammer Gel. I took. a little Hammer Gel. No rhyme or reason- -it was what my tummy felt like doing on the. I use a Camelback M. U. L. E. I've used the same pack for nine years, and it's still in great shape.
The design is wonderful, with many pockets and tie- down straps. You can buy a larger bite valve that delivers a better flow. If you prefer to carry your bottles in a belt pack, I highly recommend the flat bottles. Angeles Pack Co. The Race Pack belt lets you carry two bottles slung low at the. With the bottles suspended at the side, the. Angeles Pack Co., 3.
W. Colorado St., Arcadia, CA 9. Be sure to test your belt pack/bottle system in training. Over long distances, a poorly. Handheld bottles are quickly accessible and can protect your hands if. They become surprisingly comfortable after a few runs.
The Ultimate Directions hand- held bottles are sold in most running stores and at REI. Be sure to screw down the lids tightly, or they’ll leak on. There are lots of bottles besides the UD. I now use wonderful 2. I buy for $3+ at Mike's Bikes in Palo Alto, CA. Turning the bottle over, I see that they're made by Specialized. A quick Web search reveals that you can order them online - they're the Big Mouth model.
These bottles have a soft nipple that's easy on the teeth (the UD bottles are hard plastic). When open, the nipple stays open (the UD nipples invariably close before I'm done drinking).
When squeezed, the Specialized bottles quickly return to shape (the UD bottles stay squeezed; unless you squeeze in exactly the right place, you have to blow into them or press the sides to get them to return to shape). The Specialized bottles also never leak (UD bottles do); they have a huge mouth (wider than the UDs), and they're transparent, so I can tell instantly how much fluid is in them, and which bottle holds water or drink mix). Finally, you don't have to suck your guts out to get a good flow with the Specialized bottles (UD bottles require a strong pull).
Some runners like Rubbermaid bottles, which are cheap (but not cheaper than the Specialized bottle), reportedly excellent, and sold at supermarkets. Clear bottles are best - you can instantly see what you're drinking and if you're running low.
For training runs, I formerly carried 2. Trader Joe. Check these nifty- looking bottles from Nathan Human Propulsion Labs. Ultrarunner Keith Gilstrap says: . I can easily carry some ID, a few bucks, my. Elete (electrolyte solution) in.
The bottle also has a clip on it that I use to clip it onto. I carry around with me all of the time. The handle is. adjustable and stretchy. I will be buying another one of these bottles. I heard of a runner who chews big mouthfuls of.
But one dietary fact worth knowing is that the immune. In fact, the lore of yoga suggests that diseases symptomatic of an over- acidified body. Interestingly. these are the same ailments that researchers identified in 2. L. A. Marathon during the week after the race, when their immune systems were. And I can generally avoid getting ill if I immediately.
You’ll find lists of. Paavo Airola's book How to Get Well and Herman.
Aihara's book Acid and Alkaline. This topic deserves a separate section, because it's a. Eric Robinson ran the Angeles Crest 1. At one point, he.
Soon. after, he crashed badly, continuing only because several friends wouldn't let him DNF. Karl King, an. ultrarunner and scientist, has developed a sodium product called Succeed! Electrolyte. Caps. I have mixed feelings about the Succeed! I used them at Western States and.
Something tells me this is not normal. I suspect that I was. But I'll. continue to use sodium pills in unusually hard races and very hot weather.
There's some excellent information on electrolyte replacement in the resource section of the Hammer Nutrition site. Geri Kilgariff, a talented ultrarunner from Arizona, nearly died at. Western States when she took too little sodium. So did ultrarunning legend Don Choi, who had. Medevac'd out of the race when he took insufficient water and sodium. If you finish a race and feel hypothermic- -a deep, bone- chilling coldness- -take.
By the way, if you have to be Medevac'd out of Western States, you'll have to pay. So, take care of yourself. One problem with the Succeed!
Ultrarunner Bill Misner holds a Ph. D. Misner believes the.
Probably the truth lies. My recommendation is . An excellent source of supplements and fuels is the Zombie Runner online store run by ultrarunning legends Don . Don takes tons of pictures while he runs ultras. His online gallery is a wonderful place to . Don't overlook his photos of the yearly Hunter S.
Thompson Fear & Loathing 5. K/5. 0M race through the streets of San Francisco. It's also. available from Elite Health Products at (8. Whether your first 5.
It takes just. one tiny grain of gravel to cause a race- ending blister. The moment you feel that. Test your shoes in training! A number of ultrarunners in the Sierra foothills of. California loved the long- discontinued ASICS Gel Moro and its successor, the. Gel Extreme. My feet tell me the Gel Moro was the most comfortable. The local running store sold 1.
I logged 1. 70. 0+ miles on my first pair and they were still wearable. Gel. Moro - - we’ll miss you. I'm currently wearing Montrail Leona Divide trail shoes.
Extremely durable and comfy, but not much forefoot protection. As an experiment, I'll be making my own rock- barrier inserts from foot- shaped pieces of plastic kitchen cutting mat. I'll let you know how it goes. I finished the 1. Pacific Crest Trail 5. K with eight huge, gory blood and water.
High- Sierra granite dust. Since wearing Trail Gators, I've never had a. Trail gaiters are now sold in many running stores. Currently, the most popular brands are Joe Trailman Gaiters and Dirty Girl Gaiters (for guys, too).
She has probably run more. Every ultrarunner owes her a debt of gratitude for her discovery of.
What a shot! 1. 00 amazing sports moments from 2. What a shot! 1. 00 amazing sports moments from 2. What a shot! 1. 00 amazing sports moments from 2. A man knocks down a baseball bat that flew into the stands during a spring- training game in Lake Buena Vista, Florida, on Saturday, March 5.
The bat was heading toward a young boy who was looking at a cell phone. What a shot! 1. 00 amazing sports moments from 2. Japanese diver Minami Itahashi splashes into the water during the Olympics' 1.
Thursday, August 1. What a shot! 1. 00 amazing sports moments from 2. What a shot! 1. 00 amazing sports moments from 2. What a shot! 1. 00 amazing sports moments from 2. Louisville quarterback Lamar Jackson strikes a Heisman- esque pose during a home game against North Carolina State on Saturday, October 2. Many consider Jackson to be the Heisman Trophy front- runner this season.
What a shot! 1. 00 amazing sports moments from 2. South Korean gymnast Lee Eun- ju takes a selfie with North Korean gymnast Hong Un- jong during Olympic training in Rio de Janeiro on Thursday, August 4. What a shot! 1. 00 amazing sports moments from 2.
What a shot! 1. 00 amazing sports moments from 2. Arizona shortstop Nick Ahmed fouls a pitch off his face during a Major League Baseball game in Phoenix on Friday, April 2. He shook off the pain and got a base hit. What a shot! 1. 00 amazing sports moments from 2. Norwegian skier Henrik Kristoffersen crashes in the arrival area after winning the World Cup slalom race in Wengen, Switzerland, on Sunday, January 1. What a shot! 1. 00 amazing sports moments from 2.
What a shot! 1. 00 amazing sports moments from 2. What a shot! 1. 00 amazing sports moments from 2. Seattle's Hisashi Iwakuma throws a pitch to a San Diego batter during a Major League Baseball game on Tuesday, May 3.
What a shot! 1. 00 amazing sports moments from 2. What a shot! 1. 00 amazing sports moments from 2. Neymar, a forward for FC Barcelona, concentrates on the ball during a Spanish league match against city rivals Espanyol on Saturday, January 2. What a shot! 1. 00 amazing sports moments from 2. What a shot! 1. 00 amazing sports moments from 2.
The car of Wein Han and Jean- Pierre Garcin travels through the Gobi Desert of Inner Mongolia as they race in the Silk Way Rally on Friday, July 2. The event started in Moscow and ended in Beijing. What a shot! 1. 00 amazing sports moments from 2. What a shot! 1. 00 amazing sports moments from 2.
What a shot! 1. 00 amazing sports moments from 2. Argentina's Francesca Baruzzi Farriol loses a ski Tuesday, February 1. Winter Youth Olympics.
The games were held in Lillehammer, Norway. What a shot! 1. 00 amazing sports moments from 2. Brooklyn center Brook Lopez, right, battles Cleveland's Tristan Thompson for a rebound during an NBA game in New York on Wednesday, January 2. What a shot! 1. 00 amazing sports moments from 2. Soft. Bank Team Japan sails in New York as it competes in an America's Cup World Series race on Saturday, May 7. What a shot! 1. 00 amazing sports moments from 2. Manny Pacquiao punches Timothy Bradley Jr.
Pacquiao won by unanimous decision. What a shot! 1. 00 amazing sports moments from 2. What a shot! 1. 00 amazing sports moments from 2. Horses and their jockeys fall over a fence Saturday, April 9, during the Grand National steeplechase in Liverpool, England. What a shot! 1. 00 amazing sports moments from 2. Thousands of cross- country skiers race near the village of Sils, Switzerland, as they participate in the annual Engadin Ski Marathon on Sunday, March 1. What a shot! 1. 00 amazing sports moments from 2.
Gael Monfils dives for a forehand during his fourth- round match at the Australian Open on Monday, January 2. What a shot! 1. 00 amazing sports moments from 2. What a shot! 1. 00 amazing sports moments from 2. Lawrence Erekosima celebrates in the confetti after Alabama won the championship game of the College Football Playoff on Monday, January 1.
Alabama defeated Clemson 4. Players crowd the crease of Florida goalie Roberto Luongo during an NHL playoff game in New York on Wednesday, April 2. What a shot! 1. 00 amazing sports moments from 2. New York Mets catcher Travis d'Arnaud snags a foul ball in Atlanta on Friday, April 2. What a shot! 1. 00 amazing sports moments from 2. Venezuela's Maryoly Gomez pulls the hair of Uruguay's Victoria Rios during a rugby sevens match in Rio de Janeiro on Sunday, March 6.
What a shot! 1. 00 amazing sports moments from 2. Fans of the Seattle Mariners hold up signs for pitcher Felix Hernandez as he winds up for a pitch on Sunday, April 1. Tina Weirather, a skier from Liechtenstein, races during the World Cup event in St. Moritz, Switzerland, on Thursday, March 1. She finished first in the super- G - - her second World Cup victory of the season.
What a shot! 1. 00 amazing sports moments from 2. What a shot! 1. 00 amazing sports moments from 2.
Australian rugby player Rory Arnold bleeds from his head Saturday, June 1. Test match against England in Melbourne. What a shot! 1. 00 amazing sports moments from 2. A giant bubble covers the face of Hanser Alberto as the Texas Rangers shortstop chews gum on Wednesday, May 4. What a shot! 1. 00 amazing sports moments from 2. A woman sunbathes during a Formula One practice session in Monaco on Thursday, May 2.
What a shot! 1. 00 amazing sports moments from 2. Players from Detroit and Tampa Bay fight during an NHL playoff game on Friday, April 1. What a shot! 1. 00 amazing sports moments from 2. Formula One driver Jolyon Palmer qualifies for the Chinese Grand Prix on Saturday, April 1.
What a shot! 1. 00 amazing sports moments from 2. Melbourne's Daisy Pearce catches a hand to the face during an Australian Football League match on Sunday, May 2. What a shot! 1. 00 amazing sports moments from 2.
The crew of Oracle Team USA stands on its capsized boat during a practice session in Chicago on Friday, June 1. What a shot! 1. 00 amazing sports moments from 2. What a shot! 1. 00 amazing sports moments from 2.
German ski jumper Andreas Wank soars through the air Sunday, January 3, during the Four Hills Tournament in Innsbruck, Austria. What a shot! 1. 00 amazing sports moments from 2.
Argentina's Lionel Messi reacts after missing his shot in the penalty shootout against Chile on Sunday, June 2. Chile won the shootout 4- 2 to edge Argentina in the final of the Copa America Centenario. Argentina has lost tournament finals in the last three summers: the World Cup final in 2. Copa America final in 2.
Centenario in 2. 01. After the match, Messi said he would retire from international soccer.
But he returned to the team a couple of months later. What a shot! 1. 00 amazing sports moments from 2.
Formula One driver Lewis Hamilton crowd- surfs after his victory at the British Grand Prix on Sunday, July 1. This was his fourth time winning the race. What a shot! 1. 00 amazing sports moments from 2. Horses race in Laytown, Ireland, on Tuesday, September 1. What a shot! 1. 00 amazing sports moments from 2.
Clayton Oliver of the Melbourne Demons is tackled during an Australian Football League match against the Western Bulldogs on Sunday, May 1. What a shot! 1. 00 amazing sports moments from 2.
What a shot! 1. 00 amazing sports moments from 2. Canada celebrates after winning the gold medal at the Ice Hockey World Championships on Sunday, May 2.
Canada defeated Finland 2- 0 in the final. What a shot! 1. 00 amazing sports moments from 2. What a shot! 1. 00 amazing sports moments from 2. Albert Pujols' helmet goes flying after he was hit in the head by a Tony Barnette pitch on Tuesday, July 1. The Angels star recovered quickly and stayed in the game. What a shot! 1. 00 amazing sports moments from 2.
What a shot! 1. 00 amazing sports moments from 2. Jose Montoya falls off an ostrich during a race in Shakopee, Minnesota, on Saturday, July 1. Bob Hawkins performs a flaming burnout during the Dragstalgia event in Wellingborough, England, on Saturday, July 1. What a shot! 1. 00 amazing sports moments from 2. What a shot! 1. 00 amazing sports moments from 2. Washington outfielder Ben Revere tries to make a diving catch during a Major League Baseball game on Wednesday, June 1. What a shot! 1. 00 amazing sports moments from 2.
Moto. GP rider Danilo Petrucci crashes Sunday, June 5, at the Catalunya Grand Prix in Barcelona, Spain. He finished the race in ninth. What a shot! 1. 00 amazing sports moments from 2. Jonathan Paredes dives into Texas' Possum Kingdom Lake on Saturday, June 4. Paredes finished first in what was the opening event of the Red Bull Cliff Diving World Series.
What a shot! 1. 00 amazing sports moments from 2. The Pittsburgh Penguins celebrate Sunday, June 1. Stanley Cup Final in San Jose, California. The Penguins defeated San Jose in six games for their fourth title in franchise history. What a shot! 1. 00 amazing sports moments from 2.
US Marines stand with the American flag before the national anthem was sung at the Major League Baseball All- Star Game on Tuesday, July 1. What a shot! 1. 00 amazing sports moments from 2.
Mahesh Maharjan poses for a picture before taking part in the Dharmashree bodybuilding competition in Kathmandu, Nepal, on Thursday, September 2. What a shot! 1. 00 amazing sports moments from 2. A rainbow appears over Nationals Park during a Major League Baseball game in Washington on Saturday, July 1. What a shot! 1. 00 amazing sports moments from 2.
South African swimmer Christopher Reid competes in the 1. Olympic Games on Sunday, August 7. What a shot! 1. 00 amazing sports moments from 2.
What a shot! 1. 00 amazing sports moments from 2. Divers jump off a 7. Portugal's Azores region before a Cliff Diving World Series event on Thursday, July 7. What a shot! 1. 00 amazing sports moments from 2. UFC fighter Conor Mc. Gregor celebrates with two championship belts after knocking out Eddie Alvarez in New York on Sunday, November 1.
Mc. Gregor was the featherweight champion coming into the bout, and his victory over Alvarez gave him the lightweight title. He is the first fighter in UFC history to hold two titles simultaneously.