Running Your First Ultra: Customizable Training Plans for Your First 50K to 100-Mile Race: New Edition with Write-In Training Journal

By Krissy Moehl

***Updated and expanded new edition***
An Updated, Interactive Guide to Take Your Running to the Next Level

With 20 years of running and competing around the world under her belt, Krissy Moehl is a top female ultramarathon runner, respected by her peers and an inspiration to runners everywhere. With enhanced chapter information, quotes from pillars in the sport and her updated training plans—including write-in running logs to keep track of progress—you’ll be able to train for your first ultra like a pro.

Moehl’s experience translates into the most effective and easy-to-follow training method, broken down into phases to help all runners take it to the next level and accomplish their goals. She will guide you on everything from choosing the right race for you to injury prevention and picking the right gear. She also shares her love of the sport by providing helpful tips, bonus content and personal stories. With this book, you will find all the resources and encouragement you need to succeed in challenging your mind and body with an ultramarathon!

• Language: English
• Publisher: Macmillan Publishers
• Release date: Mar 8, 2022
• ISBN: 9781645674993

Book preview

CHAPTER 1

ULTRAMARATHON Q&A:

Which One Will You Run?

Whether it is your first or fiftieth supported race or solo adventure, taking on an ultra is an ambitious goal. Ultrarunning takes commitment, motivation and that little something extra to endure and enjoy your training and racing. If you are excited, driven and willing to put in the necessary time, you will surprise yourself with what you are able to accomplish. And, if you pay attention, you will learn a lot about training, your body and your mental fortitude throughout the process.

It is important to remember that your first ultra will always hold a special place in your heart. Noting the spark for this new challenge is important work in knowing your why and keeping you focused. (See Finding Your Why.) Perhaps you heard about a race years ago and it is finally time to step up and give it a try. Or maybe you have been eyeing a backcountry loop to take on solo, or you are extra motivated by the possibility of a fastest known time (FKT).¹ Either way, it is exciting to look at websites, course maps and elevation profiles as you dream about running your first ultra, and it can also be overwhelming. When it comes time to choose your first race, there are a few key points to consider.

If you’ve raced lots of marathons or short trail events in the past, you might be able to squeeze in two or three ultras in your first year, but do be mindful that ultras take a lot more out of you, both mentally and physically, and so allowing for adequate recovery after each race will allow you not only to race your best but also have a long career in the sport.

—Ellie Greenwood, Coach and Western States Endurance Run Record Holder

DISTANCE

The Ultramarathon Q&A will guide you through a series of questions and help you reach a realistic first goal. If your initial dream when you picked up this book was to run 100 miles, but you are currently running 30 miles a week, use the 50k and 50-mile training plans to build up to that distance over time. Improve your functional base, learn about your body and progress through the distances at a manageable rate. (For example, train for your first 50-miler 3 to 5 months after your first 50K. Recover. Then build for your first 100-miler.)

LOCATION

Do your ultra dreams include international or cross-country travel? Or does the race across town, starting at your local trailhead, spark your interest? While traveling to races is an amazing way to explore the world, and I have raced more destination races than local ones, I encourage you to simplify the details of your first race. Travel and expenses can add unnecessary pressure and stress to your experience. Choosing a local race, or one in a familiar location (such as visiting relatives or friends and tying in a race), ensures close-to-home comforts and supports something similar to your usual routine as the race approaches. Get your first ultra under your belt and then let the exploring begin! With the popularity of ultra and trail running booming around the globe, there is no shortage of amazing race experiences to engage all the senses. The concerns (expense, travel, different foods, jet lag, etc.) are also what make the experience more involved, engaging and exciting.

COURSE PROFILE

Consider the terrain you have available to train on when picking your race. To prepare for a challenging mountain run, you will benefit from having access to long ascents, preferably steep and technical, in order to practice both climbing and descending. Likewise, training on gnarly mountains will not prepare you for smooth, flat, fast bike paths. For your first ultra, I suggest picking a race that mimics your training grounds. If you are determined to run a race that does not mimic your training grounds, then there are training methods using your local terrain to help prepare you for success. (See Next Race in Chapter 13.)

GETTING PERSONAL Q&A

As you consider your options, it is important that you check in with your lifestyle. The following questions are helpful to keep in mind as you plan your first ultra. Addressing these realities early on will help you set appropriate expectations for yourself and those close to you.

Have you had a recent physical exam/fitness test? ____________

Do you have any medical considerations you need to be sensitive to during training and racing? ____________

How many hours a day do you have to train? Keep in mind the time necessary for prepping gear, commuting, recovery and cleanup. ____________

Do you have access to trails or sufficient training grounds? ____________

Will your finances support your goals? ____________

Is this something you want to tackle alone or do you desire the support of your family and friends? ____________

Will your chosen training plan work with your current day-to-day schedule and responsibilities to family and work? ____________

Are there some life adjustments you need to consider? What are they? ____________

Know that there will be times in training that you will not be able to balance it all. What are areas of your life that can yield during high-mileage training weeks? ____________

What is motivating you to run an ultra? (See Finding Your Why.) ____________

Next, check in with your current fitness. Do you have a reliable foundation from which to build toward your ultrarunning goals? Be honest. It is important to start your plan from the required base. (For example, do not jump into the 100-mile training plan if you are currently running 20 to 30 miles a week. See notes at the start of each training plan.)

In March of 2000, I toed the line of my first ultra at the 8th annual Chuckanut 50K. The race initially started as an If I can do it, you can do it dare from a good buddy of mine. What I did not know was that this event sparked an ongoing relationship with trail running, a nineteen-year (and still going!) commitment as race director and a lifelong friend gained in local legend, Doug McKeever, one of the founders of the race. My hope is that your first ultra will be filled with amazing memories and people and lead to an ongoing connection with the community and the sport.

RACE CREDIBILITY

If an organized event fills the desire of your first ultra experience, then I encourage you to find a well-established event. First, look over the race website. Is there enough information to plan your weekend? Does the event provide the race-day support you need? Do you have running friends who can recommend the event? Choosing a reputable race increases your likelihood for success and enjoyment in your first ultra experience.

As the sport of ultrarunning grows and evolves, access to information about events is much more accessible. A black-and-white version of Ultrarunning magazine used to be the only resource for race reports. Now information abounds online and in books and magazines. As you research your prospects, your highest priorities should include a well-marked course, an accurately timed event and sufficiently stocked aid stations. Bonus touches include charming awards, a community-inspired pre- and/or post-race event and sponsor presence.

ULTRAMARATHON Q&A

Answer the questions in the first column by circling a color-coordinated answer in the second column, example: The first question is yellow. Circle a yellow answer in the second column. Your answers will mostly fall in one of the four collections in the second column, leading you to your ultra plan in the third.

Scott Jurek makes the most of the limited oxygen in Colorado’s San Juan Mountains.

Questions to Consider When Selecting a Race

Do the runner reports boast a top-notch event, or do you read of complaints and mishaps? Is the same race director (or a similar race committee) in charge each year, or is the event constantly changing hands? Is this a business that puts on multiple events each year, or is it a longtime pillar in the sport hosting the event out of their garage? Do you want a streamlined business model or a classic, homegrown event?

And finally, look into how many years the event has been held. While new events are usually created with the best intentions, I do not recommend picking a first-time race for your first ultra. Much like you are figuring out the nuances, so too is a first-time race director. Better to let them work out the bugs for 2 or 3 years, and for you to choose an established event.

BUDGETING

This is not completely necessary, but it may be helpful to create a budget for either a race or a solo adventure. If you follow this step prior to starting your training, you can set realistic expectations (there may be a few more costs than you originally planned) and minimize financial stress. See here for a race budget worksheet.

1 https://fastestknowntime.com

CHAPTER 2

TRICKS OF THE TRADE

There are some lessons you have to learn the hard way by enduring the experience. Likewise, there are tips you can pick up from mentors to help you avoid unnecessary challenges. If there is only one takeaway from this detailed chapter that I hope you will engrain, it is this sentiment:

Fix the little issues before they become big issues.

While the sometimes painful stories of how I came to learn the helpful tips in this section are entertaining, I hope by sharing them your learning curve will be friendlier.

THE ENVIRONMENT

The most important lesson to me is that we are aware of our environmental impact. Trail runners have the ability to move through the land lightly, carrying less, and we are able to see the beauty of an area over a few hours in what might be a 3-day hike for some. Typically, we do not camp overnight or cook in the backcountry. As shared users in the variety of landscapes that our feet take us through, it is our job to ensure that the beauty remains intact. Follow Leave No Trace™ practices—and strive to do more—wherever you are and aim to leave the landscape better than you found it. Haul out dog poop and garbage, yours and any you find. Depending on your landscape, bury or carry out your human waste (more on bathroom talk here). Do not break branches or step on plants or fragile soil. Stick to the trails to avoid excess erosion, even when that means running through the mud. Extend these practices at the races, and insist your crews follow the same rules to enjoy the environment responsibly. Also bring your own cup for aid station use and get involved in trail work or park cleanup to ensure the ongoing experience for future trail runners.

If you want to get more involved in climate advocacy, there are some trail-running-specific groups, including Protect Our Winters¹ and Runners for Public Lands.² And you probably have a local nonprofit that would love for more runners to get involved!

—Clare Gallagher, Environmental Advocate and Trail Ambassador

Realize the positive actions you can take to preserve the landscape you love moving through, and transfer these to your daily life by working to minimize your environmental footprint. These values learned on the trail apply to life beyond running.

BODY CARE

As you build mileage and try new workouts, your body will talk back. Sometimes the chatter will be encouraging, other times pain can stop you in your tracks. Listen. That is, take care of your mind and body along the way, not just when there is pain.

Creating the habit of recovery will reduce and minimize the severity and likelihood of injury—this is the piece that keeps you moving strong and allows you to build the durability and capacity without breaking down.³

—Kerry Gustafson, LAT, ATC, LMT

You will find more discussion included in Chapter 5, Injury Prevention and Management,.

Our

feet are the foundation of our body chain and are a key component to successful training and racing. From the skin to the ligaments, it is important to give our feet detailed attention.

You will discover more about

shoe and sock options in Chapter 7, Gear, with specifics on form and gait. Here I address matching the contours of the shoe with the flex points of the foot. Finding the right shoe and sock combination that works well for your feet is the first step. Utilize the knowledge and help of the staff at a specialty running store to steer you in the right direction. Be sure to bring any orthotics or insoles you use regularly to try with the shoes. Lace up the shoe as you would to run, and bend and flex your foot through heel strike and toe-off. Most specialty running stores will encourage you to run around the block. Take them up on that offer and see whether you notice any hot spots. Double-check the inside (liner) of the shoe and consider how your sock choice may affect the fit. Try it on barefoot and see whether you notice any stitching or rough spots that have potential to rub your skin. If you say, once they break in, then you should try a different shoe. A small issue in the store will become a big issue after many miles on your feet.

As my feet toughened to the sport of ultrarunning, I tried a variety of methods to deal with the blisters that plagued my bony heels. In my first 2 years of ultraracing, I often silver lined my heels with duct tape to endure the horrible rubbing from the heel counter of my shoe. I recommend duct tape for a lot of things, but not your feet. Nearly every time I peeled it off, I reluctantly removed a few layers of skin, leaving a pink, raw and sometimes bloody mess to deal with afterward.

The trick (learned from the duct tape snafu) that works for me is a shoe that secures the heel and instep with a lacing system and an inner structure to reduce excess movement (back-and-forth and side-to-side) in the shoe. A wider toe box allows my toes to splay out and not be forced to rub together. As you pick a shoe model, depend on the structure and fit to minimize your foot slipping around. It is important to allow space for the expansion of the foot for long-distance running. A secure heel and instep also offer structure as the miles increase. I believe this support helps reduce fatigue by limiting extra motion and stress caused when trying to maintain foot placement in a sloppy-fitting shoe.

With a growing market of styles and new brands popping up all the time, as well as multiple theories of what is the perfect shoe, the variety of footwear possibilities may seem endless. Options range from minimal to maximal cushioning and from nil to full support. There is no harm in trying different models, and if your budget allows, build a quiver of shoes, including options for speedier runs, long mountainous outings, workouts and even recovery runs.

My ideal sentiment with any piece of running gear is to not notice its presence. If I do not notice it, then it is functioning perfectly with my body and the terrain.

Accommodating your terrain is another great reason to explore footwear options. The different combinations of midsoles and outsoles that are available create a wide range of shoe models that are applicable to just as many varied underfoot conditions. In my opinion, a good shoe offers cushion and protection to prevent stone bruising to the bottoms of the feet and dependable traction to help keep me upright on mossy rocks, over roots and through mud (i.e., Pacific Northwest running). Other runners regularly contend with loose sand, dry slab rocks, scree or snow. And still others prefer to minimize cushioning to be closer to the earth and feel the terrain. I encourage you to find what works for you. And as your stride, strength and feet change with time and mileage, it is always important to reassess. This is another good reason to maintain a relationship with your local running store.

I am a firm believer in regular

pedicures for everyone. The polish is a fun touch (and either coats nails, preventing black toes, or at the very least hides them), but it is the soaking, scrubbing, de-callusing (more on this in a second), moisturizing and massaging aspects of a pedicure that are the most beneficial. You can do this for yourself or pay for the special treatment at a salon; the point is to take care of your feet.

Calluses are feedback points indicating where the most stress is being placed on your feet. There are a variety of opinions on what to do about them. Some feel they are hard-earned and protect our feet, while other runners are disgusted by the excess dead skin. I feel there is a happy medium and I tend toward the less-is-more end of the spectrum. A blister forming under a thick callus is even more painful than a surface blister. Additionally, if there is structural pain to the foot associated with your calluses, consider adjustments to your running form and footwear.

To keep calluses to a minimum, but not completely removed, I find using a PedEgg (which is like a fine cheese grater for your feet) every 2 to 3 weeks works wonders (follow the instructions!).

A personal secret to prevent black toes is to keep

toenails clipped short and filed flat. I always clip, file and decoratively paint mine about 1 week out from a race or long run. Your feet do so much for you; it is wise to look out for them.

A trick I’ve added to my race-day routine is to shake a tablespoon of 2Toms BlisterShield

powder into each of my socks before putting them on. The directions call for a teaspoon; I prefer a substantial coating. I have found this keeps my feet dry and the skin less prone to the tenderness caused by sweat or water crossings. There are runners who swear by skin lubes and coat their feet in a variety of jelly-like products. I encourage you to find what works best for you by testing these options on your longer training runs.

There are numerous suggestions among the training plans to test out all of your gear before race day, especially on your long runs. Assessing your clothing ahead of time can help you prevent the painful reality of

chafing. Test out different fabrics in all weather conditions and for varying durations of time. Compression clothing may work for you on the run, in addition to helping you recover. Make alterations to your pack to reduce excess movement and prevent pressure points, taking note around your rib cage and your collarbones. You will find recommendations for apparel and layering to prepare for varying weather conditions in Chapter 7 and the Race Packing List. Work with these suggestions, ask for recommendations from peers and find what works best for you. If chafing is unavoidable, look into skin balms/lubricants. Reducing friction is your goal.

Another skin-specific detail is

sunscreen. It is important to find a sunscreen that allows your skin to breathe and sweat. Sweat-proof sunscreen has its benefits when you are sitting on a beach, but when you are hammering up a hill with the sun beating on your back, you need to sweat to keep your body cool. It is better to reapply than to block your skin’s ability to breathe and cool. UPF sun protective clothing is another great option. I’ve regularly dunked Patagonia’s Sunshade Hoody in a cool stream multiple times during a run to keep me cool and my skin safe. (Note: Beware of chafing.) Be sure to test your sun protection options on shorter runs.

My first ultra, the Chuckanut 50K in Fairhaven, Washington, was in mid-March of 2000. Low, dark clouds unleashed sheets of rain while the wind blew sideways, ensuring that every square inch of clothing and skin became waterlogged. My Ma held her tongue while I wavered between shorts and tights only seconds before the race director sent us on our way. New shorts, an old university team issue sports bra, a thick tech fiber long-sleeve shirt with a mock neck collar, a fleece vest and cotton gloves covered most of my body. This is not the kit I would wear today. Long story short, when I hobbled into the shower after the race, my depleted quads could not get me out of the streaming needles of hot water fast enough. My lower back, underarms and inner thighs were on fire! The wet clothing and movement from running wore off the top layer of skin in too many places to count. Let’s just say I waited a day to scrub off the dirt.

If you catch a cold, feel congested or have a cough, should you train through an

illness? I find that if my symptoms are above my collarbone, then I can typically train through, but I back off my workouts to at least 80 percent of what I planned, maybe less. It is important to maintain your hydration and core temperature, so drink, shower and change immediately after exercise. Depending on what sickness you are dealing with, your hydration needs can change (e.g., you may sweat more than normal as your immune system works to beat the invader), so do not deplete yourself on your runs. I believe rest is best no matter where you are in your training plan if symptoms are below the collarbone, or if the flu or worse is involved. Training through has the potential to prolong and potentially worsen the illness. If your condition worsens or you have underlying health conditions that your training may exacerbate, consult a health care practitioner. Your body will recover faster if you give it what it needs. Rest, hydrate, fuel and sleep. These are all things you are well trained to do.

As you talk about your increasing mileage with people who do not spend long hours running, you will encounter a lot of questions