Bryon Powell

Relentless Forward Progress

A Guide to Running Ultramarathons

• Broschiertes Buch

Produktbeschreibung

The first practical guide to running races longer than 26.2 miles.

Produktdetails

• Verlag: BREAKAWAY BOOKS
• Seitenzahl: 208
• Erscheinungstermin: 3. Mai 2011
• Englisch
• Abmessung: 228mm x 154mm x 19mm
• Gewicht: 362g
• ISBN-13: 9781891369902
• ISBN-10: 1891369903
• Artikelnr.: 32434685

Autorenporträt

Bryon Powell is a former Washington, DC, attorney who left his job to devote himself to running ultramarathons full time. He publishes the popular trail running and ultrarunning website iRunFar.com, and competes in ultras nationwide. His articles have also been published in Outside, Running Times, Trail Runner, Competitor, and UltraRunning. Bryon is a contributing editor at Trail Runner and is an advisory board member of the American Trail Running Association. He lives in Park City, Utah. As a runner, he has twice placed in the top ten at the Leadville 100 ('06 & '09), twice won the under-30 age group at the Western States 100 ('05 & '06), and was part of the first American team to place in the top three at Morocco's Marathon des Sables ('09).

Inhaltsangabe

Acknowledgments 11
Foreword by Eric Grossman 13
1 So You Want to Run an Ultramarathon! 19
What Is an Ultramarathon? 19
Why Run an Ultramarathon? 21
How to Use This Book to Run an Ultramarathon 23
Why Run an Ultra? by Krissy Moehl 25
2 The Building Blocks of Ultramarathon Training 29
Turn Up the Training Volume 29
Training Pace 29
Weekly Mileage 30
Increasing Weekly Mileage and the 10 Percent Rule 31
On the Long Run 33
Put Your Back into It: Back-to-Back Long Runs 35
Bonk Runs 36
The Need for Speed: Intervals, Fartleks, and Tempo Runs, Oh My! 37
The Need for Speed?: Why Speed Training Is Unnecessary for Ultramarathons,
by Geoff Roes 40
Racing Far Is No Excuse for Training Slow, by Ian Torrence 43
Recovery 47
Tips for Recovery 49
Tapering 51
Ultra Cross Training, by Adam Chase 52
Burnout and Fear of Missing Out 55
Overreaching and Overtraining 56
Do You Need a Coach? 58
Conclusion 60
3 Training for Course Specifics 61
On Footing 61
Trails 62
Roads 63
Tips for Running a Road Ultra, by Michael Wardian 64
On Climbing 67
On Descending 69
Downhill Running in Ultras, by Dave Mackey 71
4 Using the Training Plans 75
Presumption of Training Background 75
Time Versus Mileage Versus Trail Mileage 76
Training Specificity 76
Speed Work 77
Intervals 77
Tempo Runs 79
No-Speed-Work Option 79
Rest 80
Tailor Your Training Plan 80
Days of the Week 80
Days Per Week 81
Altering Weekly Mileage 82
Jumping into the Deep End: Starting Training Plans at Week 5 83
Preparatory Races 84
Consistency Is Critical 84
Coach Yourself 85
5 Training for 50k, 50-Mile, and 100k Races 87
Modifications for Running Less than 50 Miles per Week 87
Training for a 50k Race 88
Option to Modify a Marathon Training Plan for a 50k Race 89
Training Plan for a 50k Race on 50 Miles per Week 91
Training Plan for a 50k Race on 70 Miles per Week 92
Training for 40-Mile to 100k Races 93
Training Plan for Races of 40 Miles to 100k on 50 Miles per Week 94
Training Plan for Races of 40 Miles to 100k on 70 Miles per Week 95
Training for Your First 50 Miler, by Dr. David Horton 96
6 Training for a 100-Mile Race 99
Training Plan for a 100-Mile Race on 50 Miles per Week 101
Training Plan for a 100-Mile Race on 70 Miles per Week 102
7 Trail Running Basics 103
Life's Crooked Paths 103
Walking, Your New Best Friend 106
Lean on Me: Get a Boost From Trekking Poles 108
How to Walk Uphill 109
Staying Safe on the Trails 111
How to Fall 113
Does a Bear **** in the Woods? 116
For Men 116
For Women 116
Defecating in the Woods 117
Protect-A-Place, for the Places You Want to Protect Most:
A New and Improved Formula for Running Trails
Responsibly, by Dakota Jones 119
8 Hydration and Electrolytes: Keeping the Glass Half Full 123
Fluid Loss 124
Electrolytes and Hydration 125
Table: Water-Electrolyte Balance, by Karl King 127
Monitoring Hydration 128
Hauling Your Hydration Source 129
Tips for Drinking on the Go 130
9 Fueling the Fire: Nutrition and Ultras 131
General Notes on Nutrition 131
Feed the Habit: Long Run and Race Day Nutrition 133
Nausea 137
Fueling for Recovery 139
10 No Pain, No Gain: Dealing with Injuries and Other Setbacks 141
Listen to Your Body 142
The Dish on Chafing 142
The Agony of De Feet 143
Blister Prevention by John Vonhof 145
Rhabdomyolysis and Kidney Failure 149
I Said, NSAIDs! 151
The Lean, by Scotty Mills 152
11 Gear Up 155
Treat Your Feet Right 155
Benefits of Trail Shoes 156
Choosing a Shoe for the Trail 159
Light Up the Night 160
Getting Carried Away: Options for Hauling Gear 162
Get Me Outta Here: Navigation on the Trail 163
GPS Accuracy Tips 166
12 Racing Ultramarathons 167
Choosing Your First Ultra 167
Setting Goals and Expectations 168
Pre-Race Preparations 170
Travel Plans 170
Race Research and Planning 170
Sample: My To-Do List for the 2009 Leadville 100 172
Support Crews 173
Pacers 175
Drop Bags 176
In-Race Strategy 177
Go Out Slow 177
Maintain an Even Effort 178
Mental Approaches to Race Day 179
Race Day Problem Solving 180
Across the Highland Sky: A Story of In-Race Management, by Eric Grossman
182
Aid Station Strategy 185
Have Fun! 186
13 Environmental Conditions 187
The Heat Is On 187
Performance and Acclimation 187
Heat Performance and Acclimation, by William Henderson, MD 189
Tips for Beating the Heat 193
Hot-Weather Ultra Tips, by Jamie Donaldson 194
Heat Cramps, Heat Exhaustion, and Heatstroke 195
Avoid Being Low at High Altitude 196
The Effects of Altitude 197
Arriving and Acclimating at Altitude 198
High Altitude Pulmonary Edema and High Altitude Cerebral Edema 200
Chill Out with Cold-Weather Running 201
Clothing 202
Hydration, Fueling, and Other Tasks 203
Traction 204
Learning to Run in Cold Weather 204
Hypothermia, Frostnip, and Frostbite 204
14 The Ultrarunning Community 207
Join the Ranks 207
Call for Feedback 209
Ultrarunning and the Internet 210
Ultrarunning as a Family Affair 211
Conclusion 212
Afterword: The Sky Is No Limit by Meghan M. Hicks 213
Get Yer Adventure On 214
By Snowshoes We Endure 215
Fastpack It 217
Stage Races and the Art of Attrition 218
Dream It, Do It 220
Appendix: Barefoot Running and Ultramarathons, by Michael Sandler and
Jessica Lee 221
How Does Barefoot Running Help? 222
Baby-Step Your Way into Running Light and Free 223
Barefoot Benefits 226
About the Author 230