Training For a 100K Ultra-Marathon

How to run a 100K Ultra-marathon

Training for an Ultra-marathon is not as difficult as the as it seems. If you can run a half marathon, you can run a full marathon. If you can run a full marathon you can run a 50 miler. If you can run a 50 miler you can run a 100K Ultra. It all started as I prepared for a 50 miler. My typical training program was not much more than a program for a regular marathon distance of 26.2 miles. As I prepared I added a few additional long runs to my program and along with a few hill and leg weight exercises. My long runs consisted of peaking out at about three runs of 25 to 30 miles. The tick here is to keep it slow. The slower than normal pace allows you to build the endurance needed for the 50 miles to come.

So here's what happened. The day before my 50 miler I had prepared for a hurricane had come though the east coast and the race was cancelled. I had spent too much time preparing for this race not to run. So I quickly looked to the internet and found a 100K ultra marathon in Charlottesville VA (The Bad To The Bone 100K). The problem with this race is that it was 13 miles longer and had a total elevation climb of 15,000 ft. With only a month and half before that race I had some work to due.

Here's what I did. First I added too more long runs on back to back weekends of about 28 miles before I tapered down the month before the race. Secondly I added too hill routines to my program to help get me ready for the 100K of trails over the Blue Ridge Mountains. At this point I was physically ready but how about hydration and nutrition? Hydration and nutrition key to finishing this distance. It is imperative that you stay hydrated during the race. If you lose more than 3 or 4 percent of your body due to water loss you are in trouble. Drink water, and sports drinks often and gauge how your intake matched your output of fluids. My general rule is I drink as much as I put out plus an extra 4-6 oz every half hour. Next is electrolyte balance.

I had found a product called S-caps that helped me greatly. These help provide the essential balance of sodium and potassium needed to help you avoid "hitting the wall". However at these distances you are likely to experience several ups and downs as you move forward, its going to happen! Furthermore you need to eat substantial food that has simple and complex carbs. Gels are great for short term however you will also need a 'slow Burning" fuel such as power bars, sandwiches and anything else you can tolerate.

Another factor that is probably just as important if not more than physical strength and nutrition is your mental status. If your brain is telling you to stop you will have problems. The best thing you can do is to stay positive. However this is difficult and I am sure during the race you will ask yourself why am I doing this? You must stay positive and try to distract your mind. Try to think of a favorite place, use music; use brain teasers and mental games. Anything to keep your brain occupied will help tremendously.

Lastly is your health during the run. Monitor your feet at every aid station. Change your socks often and even your shoes if they are wet. Dry feet will help prevent blisters and also help you stay mentally focused. Id you develop blisters get them taken care of immediately. If you let them go you will be in trouble as the day wears on.

These are just a few things that helped me complete the Bad To The Bone 100k in October 2008. My goal was to finish as most should be unless you have run this distance prior. I finished around the 18 hour mark and crossing the finish line was a feeling that I cannot explain Goodluck and I hope this helps!