Ultra Marathon Training

Overview

Ultramarathon Training offers a comprehensive overview of Ultra Distance Running Training, including the history of the Ultramarathon, an introduction to international associations and championships, and finally, a description of selected national and international running events.

The main section of the book gives fun runners and ambitious runners alike a knowledgeable introduction, enabling them to draw up a structured training plan for the ultra-distances. Runners are ...

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Overview

Ultramarathon Training offers a comprehensive overview of Ultra Distance Running Training, including the history of the Ultramarathon, an introduction to international associations and championships, and finally, a description of selected national and international running events.

The main section of the book gives fun runners and ambitious runners alike a knowledgeable introduction, enabling them to draw up a structured training plan for the ultra-distances. Runners are provided with plans for 50km, 100km, 24 hr and multi-day races and show how to achieve these performances. They are given information on nutrition, equipment, orthopedic problems, typical injuries and mental training, thus providing an optimal preparation for successful ultra-running.

The book also gives an understanding of the fascination of this sport, bringing the scene to life with brief biographies of 10 top runners as well as selected running anecdotes.

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Product Details

  • ISBN-13: 9781841263625
  • Publisher: Meyer & Meyer Sport, Limited
  • Publication date: 10/15/2012
  • Pages: 239
  • Sales rank: 363,528
  • Product dimensions: 6.50 (w) x 9.40 (h) x 0.50 (d)

Meet the Author

Wolfgang Olbrich has completed more than 70 ultra-distance races since the Biel 100km in 2001, as well as successfully finishing over 50 marathons. These races have ranged from 50km races, various multi-day races, to the Spartathlon (raced over 153 miles with a maximal time limit of 36 hours).

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Table of Contents

Acknowledgements 9

General Comments 10

Author 10

Introduction 11

1 What is an ultramarathon? 12

2 The History of the Ultramarathon 13

2.1 Six-day Race 15

2.2 24-hour Race 16

2.3 100 km 21

2.4 (Ultra) Trail Running 27

2.5 Miscellaneous and Outlook 29

3 Associations 31

3.1 North America 31

3.1.1 American Ultrarunning Association (AUA) 31

3.1.2 Association of Canadian Ultramarathoners (ACU) 32

3.2 International 33

3.2.1 International Association of Ultrarunners (IAU) 33

4 Ultramarathon stars (past and present) 34

4.1 Ann Trason, USA 35

4.2 Dean Karnazes, The North Face Team 36

4.3 Ryoichi Sekiya, Japan 37

4.4 Scott Jurek, USA 38

4.5 Robert Wimmer, LAC Quelle Fürth 39

4.6 Yiannis Kouros, Greece 40

4.7 Rainer Koch, LG Würzburg 41

4.8 Elizabeth "Lizzy" Hawker, The North Face Team 43

5 Selected races 45

5.1 Comrades (56 miles) - South Africa 45

5.2 Biel/Bienne 100 km - Switzerland 46

5.3 Badwater Ultramarathon (135 miles) - USA 47

5.4 Spartathlon (153 miles) - Greece 48

5.5 Western States 100-Mile Endurance Run - USA 50

5.6 West Highland Way Race (95 miles) - Scotland, UK 52

5.7 Gutsmuths Rennsteiglauf - Germany 55

6 Basic elements of training theory 56

6.1 What is training for? 56

6.2 Running training sessions 57

6.2.1 Long Recovery jogs 57

6.2.2 Extensive endurance runs 58

6.2.3 Intensive endurance runs 58

6.2.4 Fartlek 59

6.2.5 Interval training 59

6.2.6 Hill running 60

6.2.7 Pyramid running 60

6.2.8 Crescendo runs 60

6.3 Periodization (training cycles) 61

6.4 Supercompensation / Training stimuli 62

6.5 Training session structure 63

7 Training management methods 64

7.1 Performance diagnostics and out of competition tests 64

7.1.1 Lactic acid test / field test 65

7.1.2 Spiro ergometric test 66

7.1.3 Conconi test 66

7.2 Heart rate monitor training 68

7.2.1 Establishing training zones with performance diagnostics or measuring Heart rate variability (HRV) 68

7.2.2 Establishing maximal heart rate (HRmax) 68

7.3 Tempo-oriented training 69

8 How does training change with the length of the race distance 70

9 Maintaining flexibility / stretching 72

10 Complementary training for muscles not used by running (strengthening / stability) 77

10.1 Strength circuit 85

11 Running drills for ultradistance runners 90

11.1 Drills 91

12 Ultramarathon nutrition (Dr. Olaf Hülsmann) 95

12.1 Basic nutrition 96

12.2 Basic nutrition snacks 99

12.3 Water balance 99

12.4 Micronutrients 100

12.5 Carbohydrate loading 102

12.6 Race nutrition 103

12.7 Recovery 105

13 Gastro-intestinal disorders during long endurance exercise (Dr. Stefan Hinze) 107

13.1 Introduction 107

13.2 Epidemiology 108

13.3 Heartburn (gastric reflux) 108

13.4 Stomach function and emptying (gastric motility) 109

13.5 Exercise-related diarrhea 109

13.6 Gastro-intestinal bleeding 110

13.7 Side stitch 111

13.8 Intestinal blood disturbances (intestinal ischemia) 111

13.9 Exercising with gastrointestinal disorders 112

13.10 Summary and recommendations 113

14 Orthopedic strain in ultrarunners (Dr. Dietmar Göbel) 114

14.1 Shoulder injuries 115

14.2 Lower back and hip injuries 116

14.3 Knee injuries due to ligament overloading 117

14.3.1 Knee injuries due to overloading 117

14.3.2 Meniscus overloading and tears 118

14.3.2 Arthritis 119

14.4 Fatigue fractures 121

14.5 Achilles tendon injuries 122

14.6 Different types of shin splints (periostitis) 124

14.7 Heel spur, dorsal 124

14.8 Heel spur, plantar / plantar fasciitis / overloading of the foot muscles 125

14.9 Final remarks 126

15 Mental aspects of ultradistance running 127

16 Basic training 131

17 Training plans for distances from 50 km to multi-day races 135

17.1 Miscellaneous 135

17.2 Training Zones 136

17.3 Prerequisites 137

17.4 Your feedback please! 137

17.5 Training plan for 50 km - entry level 137

17.6 Training plan for 50 km in/under 5 hours (6:00 min/km) 142

17.7 Training plan for 50 km in/under 4.3 hours (5:24 min/km) 146

17.8 Training plan for 50 km in/under 4 hours (4:48 min/km) 151

17.9 Training plan for 100 km in/under 11 h (6:36 min/km) 156

17.10 Training plan for 100 km in/under 10h (6:00 min/km) 161

17.11 6 and 12-hour races 165

17.11.1 Training plan for the 6-hour race 168

17.11.2 Training plan 12 Hour Run 172

17.12 Training for the 24-hour run and beyond 176

17.13 Example training plan for a multi-day race 180

18 (Ultra) trail running 185

Training plan K 78 Swiss Alpine Marathon 188

Training plan Western States 100 miles 193

19 Equipment 198

20 Race anecdotes 206

20.1 Spartathlon 2009 206

20.2 Ultra trail Mont Blanc 2004 213

20.3 1st International Isarlauf 2004, from May 17th - 21th 2004 217

20.4 West Highland Way Race 2008 223

20.5 60 km Monks' Trail (Monnikentocht, Netherlands) on September 1st 2007 226

20.6 Guesting at the Deutschlandlauf (Run Across Germany) 228

20.7 Hanau-Rodenbach 100 km, April 29th 2006 230

20.8 Seven day race in Athens from March 24th to 31st 233

Useful links 237

Bibliography/Sources 237

Credits 239

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