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Ultramarathons

 Ultramarathons

allplayers

February 14, 2013
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  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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