Ultrarunning Time Management

The following is adapted from a post I did to the UltraList some yeasr back, but still is quite relevant today.

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First off, at the risk of stating the obvious, you have to set your running scheme based on your goals.  Just maintain fitness?  Do you want speed?  To extend your overall long-distance threshold?  To complete a specific ultra event?

Let me use my 1998 as an example.  I wanted to run the Massanutten Mountain Trails 100-miler.  Didn't care about time, just wanted to finish.  I also wanted to keep the peace at home by keeping my training as invisible to the family (wife + 2 early teens) as possible.  This meant low mileage, and running at creative or even odd times and places (early, early morning; late evening; getting dropped off by my carpool for a run part way home or to work). 

So, to prepare I decided that my minimum run would be 10 miles.  With only a couple exceptions, whenever I laced up the running shoes I'd cover 10 miles or not go out.  For the 6 months prior to MMT, I did these 10-mile minimum weekday runs before work from 5:00 to 6:30 AM, generally twice a week.  Family didn't know, didn't care.  On the weekends my distance alternated between "short" and "long" weekend runs: 10 on the "short" weekend and 25 on the "long" weekend.  To maintain my cloak of invisibility I also did the weekend runs early so I wouldn't shoot half a day.

To get my distance threshold up, I threw in an ultra-distance run every other month (38, 40, and 50).  Now, these runs were in fact done during "prime time"--couldn't make them invisible.  In 1998, the year I completed MMT, my annual totals were:  1190 miles--107 runs--11.1 miles avg per run.  My numbers were real similar for 96 and 97. 

I guess I'm trying to make several points:

--Pick your goal and THEN design a training regime around it, BUT.....

--Do your goal picking with your loved ones in mind: no sense alienating those most important to you by embarking on a quest that comes at their unfair expense

--Do be fair to yourself: it is reasonable to plan activities, such as ultrarunning, that benefit no one else, for your own growth/dreams/fitness/etc.

--Scale back: you probably can be a successful ultra runner with low training miles

 

Running a 100 Miler on Low-Mileage Training--Part 2

[This is a repeat of my post from 14 April 2010.  I am rerunning it since Umstead registration for 2011 just closed.]

This belt buckle is a symbol of my hard work to prepare for and successfully run the Umstead 100 Mile Endurance Run. It is silver, which represents a sub-24 hours finish (mine was 22:35, basically the race of my life).

It reads: 100 Miles—One Day. Every time I see it I secretly smile.

I know what is was like cleaning out my father’s and my mother’s personal effects after they passed. So many small treasures, of vast meaning to them, but of unknown significance to me. After I’m gone, I imagine that this belt buckle will not survive either—I know what it means, but probably no one else will know, I mean really know, what went into getting it. And that’s OK, it’s just the way it is.

Now, on to the promised analysis and context from yesterday’s post.

1. Annual mileage. My annual mileage has hovered in the 1200+ range for the past 10 years or so. The past 12 months were higher due to Umstead training, but 1200 is my long-term base. To prepare for Umstead, I began ramping up a bit in September 2009, at the time the application process opened. I did not get into the race immediately in the on-line entry process, but did snag slot # 51 on the waiting list. So I spent the fall and winter not knowing for sure if I’d gain entry to the race…but training as though I had. That represented a sort of mind game, but I mostly figured that the training would be for real. I learned at the end of January that I was in, so I had 2 months of "real" training prior to the race.

2. The monthly long run. I ran the JFK 50 Miler in November 2009. Then I planned to run a “long run” monthly (i.e., more or less a 30 miler) around the end of Dec , Jan, and Feb. In actuality my long run in Dec was only 13; in Jan I ran a 20, a 25, and a 30; and in Feb I ran another 25. Also I guess I should note that in March I did run an 18 miler with 3 weeks to go prior to the race. So you can see that I didn't really run a lot of heavy mileage.

Also I should say that this winter in southern PA was quite harsh compared to the fairly mild winters we’ve had the past several years. So getting out there for these long runs in the dead of winter, often pre-dawn, was rough. At the end of these long runs I was about done in, although I often think that our bodies are programmed to run the prescribed distance and then mentally shut down.

3. Normal runs. My other runs were two or three 6 milers at work at lunchtime. I definitely took planned days off before and after any long runs. So on a weekly basis I would run only 3 or 4 days.

4. Lighting. I made sure to run several times at night using my new Petzl MYO XP LED Headlamp. Having used it, I would be hard-pressed to go back to using a flashlight for anything other than backup only. The thing is BRIGHT and LONG-LASTING, big time. See my previous post on this topic, here.

5. Food. I've always had a steady stomach in races. At Umstead I would usually eat 3 quarter sandwiches at each aid station: PB+J, turkey + cheese; cheese. Maybe a cookie or two, but I didn't go much for the sweets this time. I did enjoy coffee at night.

I guess that's it. I should note that I've been running for 30 years, so maybe I've got that "muscle memory" thing going. Your mileage may vary, of course, but I think this proves that someone can successfully complete a 100 miler on little more than 100 miles a month, without spending their entire life in training.

When I ran the Massanutten 100 in 1998, my training regime was remarkably similar, so we have a least 2 valid data points from my experience.

Running a 100 Miler on Low-Mileage Training

[This is a repeat of my post of 13 April 2010.  I am rerunning it since Umstead registration for 2011 just closed]

I am proof that you don't have to run mega-mileage to be able to complete a 100 miler.

On 27 March 2010 I ran, and ran well, the Umstead 100 Mile Endurance Run as a 58 year old, placing 56th of 133 finishers in 22:35.

Bear with me, but here is the detail that some of you may want. If you wish, I can email you my Excel running log spreadsheet that's a bit easier of a display, at MisterTristanBlog@gmail.com

NOTE: This post will consist of the raw data...I'll provide some analysis and context in Wednesday's post.

Preceeding 12 monthly mileage totals and longest run:
Mar 09: 102/11
Apr 09: 106/21
May 09: 108/31 (Capon Valley 50K)
Jun 09: 101/18
Jul 09: 101/31
Aug 09: 103/15
Sep 09: 130/35
Oct 09: 105/28
Nov 09: 146/50 (JFK 50 Miler)
Dec 09: 116/13
Jan 10: 148/30
Feb 10: 121/25



TOTAL for preceeding 12 months: 1387

Monthly Average: 116

Weekly mileage detail for the 6 months prior to the race, Sep 2009 thru March 2010 (I consider my weeks to be from Monday thru Sunday):



Week of Sep 7: 10,6,6,6
Week of Sep 14: 6,35,6
Week of Sep 21: 6,6,7
Week of Sep 28: 6,6,10
Week of Oct 5: 6,8
Week of Oct 12: 28,6,6,11
Week of Oct 19: 6,6
Week of Oct 26: 6,6,5
Week of Nov 2: 24,6
Week of Nov 9: 12,5,6,10
Week of Nov 16: 6,6,4,50
Week of Nov 23: 6,6
Week of Nov 30: 6,10,10
Week of Dec 7: 6,6,6,13
Week of Dec 14: 8,6,6,5
Week of Dec 21: 6,6,12
Week of Dec 28: 10,5
Week of Jan 4: 6,6,20
Week of Jan 11: 6,6
Week of Jan 18: 25,6,6,10
Week of Jan 25: 6,10,6,30
Week of Feb 1: 6,6,6,11
Week of Feb 8: 6,5
Week of Feb 15: 20,6,6,12
Week of Feb 22: 6,6,25
Week of Mar 1: 6,6,6,10

Running a 100 Miler on Low-Mileage Training--Part 2

This belt buckle is a symbol of my hard work to prepare for and successfully run the Umstead 100 Mile Endurance Run. It is silver, which represents a sub-24 hours finish (mine was 22:35, basically the race of my life).


It reads:  100 Miles—One Day.  Every time I see it I secretly smile.

I know what is was like cleaning out my father’s and my mother’s personal effects after they passed. So many small treasures, of vast meaning to them, but of unknown significance to me. After I’m gone, I imagine that this belt buckle will not survive either—I know what it means, but probably no one else will know, I mean really know, what went into getting it. And that’s Ok, it’s just the way it is.

Now, on to the promised analysis and context from yesterday’s post.

1.  Annual mileage.  My annual mileage has hovered in the 1200+ range for the past 10 years or so. The past 12 months were higher due to Umstead training, but 1200 is my long-term base.  To prepare for Umstead, I began ramping up a bit in September 2009, at the time the application process opened. I did not get into the race immediately in the on-line entry process, but did snag slot # 51 on the waiting list. So I spent the fall and winter not knowing for sure if I’d gain entry to the race…but training as though I had. That represented a sort of mind game, but I mostly figured that the training would be for real.  I learned at the end of January that I was in, so I had 2 months of "real" training prior to the race.

2.  The monthly long run.  I ran the JFK 50 Miler in November 2009. Then I planned to run a “long run” monthly (i.e., more or less a 30 miler) around the end of Dec , Jan, and Feb. In actuality my long run in Dec was only 13; in Jan I ran a 20, a 25, and a 30; and in Feb I ran another 25. Also I guess I should note that in March I did run an 18 miler with 3 weeks to go prior to the race. So you can see that I didn't really run a lot of heavy mileage.

Also I should say that this winter in southern PA was quite harsh compared to the fairly mild winters we’ve had the past several years. So getting out there for these long runs in the dead of winter, often pre-dawn, was rough. At the end of these long runs I was about done in, although I often think that our bodies are programmed to run the prescribed distance and then mentally shut down.

3.  Normal runs.  My other runs were two or three 6 milers at work at lunchtime. I definitely took planned days off before and after any long runs.  So on a weekly basis I would run only 3 or 4 days.

4.  Lighting.  I made sure to run several times at night using my new Petzl MYO XP LED Headlamp. Having used it, I would be hard-pressed to go back to using a flashlight for anything other than backup only.  The thing is BRIGHT and LONG-LASTING, big time.  See my previous post on this topic, here.

5.  Food.  I've always had a steady stomach in races.  At Umstead I would usually eat 3 quarter sandwiches at each aid station: PB+J, turkey + cheese; cheese.  Maybe a cookie or two, but I didn't go much for the sweets this time.  I did enjoy coffee at night.

I guess that's it.  I should note that I've been running for 30 years, so maybe I've got that "muscle memory" thing going.  Your mileage may vary, of course, but I think this proves that someone can successfully complete a 100 miler on little more than 100 miles a month, without spending their entire life in training.

When I ran the Massanutten 100 in 1998, my training regime was remarkably similar, so we have a least 2 valid data points from my experience.

Running a 100 Miler on Low-Mileage Training

I am proof that you don't have to run mega-mileage to be able to complete a 100 miler.

On 27 March 2010 I ran, and ran well, the Umstead 100 Mile Endurance Run as a 58 year old, placing 56th of 133 finishers in 22:35.

Bear with me, but here is the detail that some of you may want.  If you wish, I can email you my Excel running log spreadsheet that's a bit easier of a display, at MisterTristanBlog@gmail.com

NOTE: This post will consist of the raw data...I'll provide some analysis and context in Wednesday's post.


Preceeding 12 monthly mileage totals and longest run:
Mar 09: 102/11
Apr 09: 106/21
May 09: 108/31 (Capon Valley 50K)
Jun 09: 101/18
Jul 09: 101/31
Aug 09: 103/15
Sep 09: 130/35
Oct 09: 105/28
Nov 09: 146/50 (JFK 50 Miler)
Dec 09: 116/13
Jan 10: 148/30
Feb 10: 121/25

TOTAL for preceeding 12 months: 1387
Monthly Average: 116


Weekly mileage detail for the 6 months prior to the race, Sep 2009 thru March 2010 (I consider my weeks to be from Monday thru Sunday):
Week of Sep 7: 10,6,6,6
Week of Sep 14: 6,35,6
Week of Sep 21: 6,6,7
Week of Sep 28: 6,6,10
Week of Oct 5: 6,8
Week of Oct 12: 28,6,6,11
Week of Oct 19: 6,6
Week of Oct 26: 6,6,5
Week of Nov 2: 24,6
Week of Nov 9: 12,5,6,10
Week of Nov 16: 6,6,4,50
Week of Nov 23: 6,6
Week of Nov 30: 6,10,10
Week of Dec 7: 6,6,6,13
Week of Dec 14: 8,6,6,5
Week of Dec 21: 6,6,12
Week of Dec 28: 10,5
Week of Jan 4: 6,6,20
Week of Jan 11: 6,6
Week of Jan 18: 25,6,6,10
Week of Jan 25: 6,10,6,30
Week of Feb 1: 6,6,6,11
Week of Feb 8: 6,5
Week of Feb 15: 20,6,6,12
Week of Feb 22: 6,6,25
Week of Mar 1: 6,6,6,10