Ultramarathons

Transcript

1. Ultramarathons
   "100 miles is not that far" - Karl Meltzer
   

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2. My personal history
   Ran two marathons. Dallas in 2010 and Wichita
   in 2011.
   Last year I did the Leadville Heavy Half
   Marathon as well as my first ultramarathon:
   Palo Duro 50 mile
   Planned races for this year: Colorado
   marathon, North Fork 50k, Pikes Peak ascent,
   and Heartland 100
   

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3. What is an ultramarathon?
   A footrace longer than a marathon
   Common distances: 50k, 50m, 100k, 100m
   There are also 12 hour and 24 hour races
   

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4. Ultramarathon vs Marathon
   Ultras tend to be on trails
   and hilly, while marathons
   are on roads and flat
   Ultras tend to have far
   fewer spectators
   Ultras are more about completing the race
   rather than trying to finish in a fast time
   

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5. Ultramarathon history
   Gordy Ansleigh completed the Tevis Cup (100
   mile horse trail ride) on foot in 1974.
   First official Western States Endurance Run
   was in 1977. World's oldest 100 mile trail run.
   There have been other "ultra" distance races
   long before this, but this was kind of the start of
   the popularity boom
   

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6. Rise in popularity
   Many races hold lotteries and/or require the
   runners to qualify before entering
   In the most popular races it isn't uncommon for
   only about 10-20% of the applicants to get
   accepted
   

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7. Popular races
   Western States 100 - http://www.wser.org/
   - 18,000' gain and 23,000' loss
   - Requires qualifying time to enter lottery
   - Fastest time: 14:46:44 (approx 8:50/mi)
   Leadville 100 - http://www.leadvilleraceseries.com/
   - Extreme altitude: 9,200 - 12,600 feet
   - 15,600' gain and loss
   - Fastest time: 15:42:00 (approx 9:25/mi)
   

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8. Extreme races
   Badwater - http://www.badwater.com/
   - 135 mile race through Death Valley
   - Temperature can get up to 130 fahrenheit
   Self Transcendence 3100 Mile Race
   - http://3100.srichinmoyraces.org/
   - Run on a 0.5488 mile loop around a city
   block in Queens, NY
   - Attempt to complete 5649 laps within 52 days
   

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9. Crazy records
   Pacific Crest Trail - 2655 miles
   - 65 days, 9 hours, 58 minutes (unsupported)
   John Muir Trail (Yosemite Valley) - 223 miles
   - 3 days, 13 hours, 14 minutes (unsupported)
   Tahoe Rim Trail - 165 miles
   - 38 hours, 32 minutes
   

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10. Why run an ultramarathon?
    Push yourself to your limits
    Feeling of accomplishment
    Scenery and being out in nature
    Eat and drink whatever you want
    

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11. Is it dangerous?
    Hyponatremia
    - not enough sodium in bodily fluids
    - caused by excessive water intake
    - solution: intake electrolytes, drink when thirsty
    Hypernatremia - too much sodium
    - most likely caused from dehydration
    Some races weigh you before and during race
    - must stay within 7% of starting weight
    

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12. Famous runners
    Anton Krupicka
    - Two time winner of Leadville
    Scott Jurek
    - Seven straight wins at
    Western States
    - Won Badwater twice
    

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13. Training for an ultramarathon
    Start out easy and build up mileage over weeks
    Allow 4-6 months to prepare
    Practice eating and drinking on long runs
    Cross training
    Back to back long runs
    Night running
    Tapering
    

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14. Eating and drinking
    Water, Gatorade, Accelerade, Tailwind, Coke
    Gels and salt tablets
    Some food options:
    - bananas, oranges, watermelon, etc
    - potato chips, potatoes
    - pb&j sandwiches, m&m's, soup
    

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15. Running gear
    Shoes, GPS watch
    Compression clothing
    Water bottles, hydration vests
    Moleskins, vaseline, bodyglide
    

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16. During the race
    Aid stations
    - About every 2-10 miles
    Crews
    - Friends that help you throughout the race
    - Alternative option: use drop bags
    Pacers
    - Runs a portion of the race with you
    

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17. Race strategy
    Run x minutes, walk x minutes
    Walk hills
    Aid station to aid station
    Planned intervals on when to eat/drink
    

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18. Where to find out more
    Born to Run by Christopher McDougall
    Unbreakable: The Western States 100
    The Oatmeal's recap of his first ultramarathon
    - http://theoatmeal.com/blog/ultramarathon
    My video of the Palo Duro 50 Mile race
    - http://bit.ly/paloduro50
    Western States finishers video
    - http://www.youtube.com/watch?v=5ZnZ4d-9lc0
    Killian Jornet video
    - http://www.youtube.com/watch?v=jRl0PjiPnyM
    

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19. Questions?
    

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