Table of Contents
Introduction 11
Chapter 1 Ultramarathon Q&A: Which One Will You Run? 13
Distance 13
Location 14
Course Profile 14
Getting Personal Q&A 14
Race Credibility 15
Ultramarathon Q&A 16
Budgeting 19
Chapter 2 Tricks of the Trade 21
The Environment 21
Body Care 22
Fitting Feet 22
Shoes and Socks 22
Pedicures 23
Calluses 23
Toenails 23
Powder or Skin Lubes 24
Chafing 24
Sunscreen 24
Illness 24
Bathroom Talk 25
Energy 25
Relative Energy Deficiency in Sport (REDS) 26
Menstrual Cycle 26
Pregnancy 29
Perimenopause and Postmenopause 30
Hydration, Fueling and Recovery Windows 30
Hydration 31
Fueling 32
Recovery Windows 34
Beyond the Miles 35
Core a fid Strength 35
Cross-Training 36
Strength, Mobility and Flexibility 37
Running Form 38
Adapting to Altitude and Heat 39
Uphill and Downhill Running 39
Power Hiking 41
Running in the Dark 42
Sleep Deprivation Training 44
Time on Feet 44
Back-to-Back Runs 45
Awareness 45
Chapter 3 Train Your Brain 49
Visualization 49
Racing to Train 50
Race Mentality 51
Q&A: Answers to the Doubts 54
Injury Recovery Workouts 59
Chapter 4 Training Plans 63
Phase Training 63
Timing and Your Time 64
Core Strength 64
Final Note 67
Core Strength Plan 67
Run Descriptions 68
Top Tips 72
50K Training Plan 75
50-Mile or 100k Training Plan 128
100-Mile Training Plan 181
Finding Your Why 288
Chapter 5 Injury Prevention and Management 291
Prevention 291
Warming Up 291
Mobility and Stability 291
Core Strength Activation 292
Firing Sequence 292
Self Myofascial Release (SMR) 294
Recovery 294
Management 294
Figuring Out Your Pain 295
Treatment 295
Your Team 295
Injury Mentality 296
Invincibility 297
Burnout 297
A Few Common Runner Injuries 298
Chapter 6 Your Crew 301
Life Crew 301
Asking for Help and Balancing Training 301
Suggestions 302
Race-Day Crew 303
Prep Your Crew 304
Helpful References 306
Crew Captain 306
Pacers 306
Contingency Plan: What If We Miss Each Other? 307
Attitudes and Interaction 307
Aid Station Tips 308
Drop Bags 308
A Note to Your Crew 309
Chapter 7 Gear 313
Clothing 313
Compression 314
First Aid/Safety Kit 314
Headwear 314
Hydration Packs and/or Bottles 314
Backpack or Vest-Style Hydration Pack 314
Waist Pack 315
Handheld Water Bottles 315
Lights 316
Phone and Headphones 316
Shoes 316
Socks 317
Sunglasses 318
Trekking Poles 319
Watch 319
Water Filters 319
Gear Basics 319
Chapter 8 Longevity 321
Life Parallels 321
Exceptional Period 321
Community 321
Recovery 322
Your Medical Team 322
Evolving 323
Chapter 9 Dig Deep and Discover 325
Chapter 10 Race-Day Preparations: Ready? Set? 329
Goal Setting 329
Final Preparations 330
Check List, Trail Manners and Race Etiquette 331
What-Ifs 332
Chapter 11 Go! 335
Chapter 12 Race Recovery 337
Celebrate 337
Did Not Finish (DNF) 338
Body Recovery 338
Deeper Recovery 338
Run Again 339
Recovery Movements 339
Post-Race Week Recovery Schedule 341
Chapter 13 What's Next? 343
Next Race 343
Race-Specific Improvements 344
Personal Growth 345
Thank You 345
Additional Resources 347
Athlete Log 347
Core Strength Exercise Descriptions 348
Crew Packing List 356
Race Budget 357
Race Packing List 358
Race Time Sheet 360
Gratitude 362
About the Author 364
Index 366
