Chapter Three: Can I run ultras if I'm already a slow runner?

There's a myth that runners have to be good to run ultramarathons.  By "good" I mean fast.  Sure, many ultrarunners are blazing fast in shorter races.  It's not a prerequisite, though.  It's entirely possible to be turtle-slow and still finish an ultra.  I would go out on a limb and say it may be advantageous to be slow.
Generally speaking, there's an inverse relationship between speed and distance.  As distances increase speed (as measured by pace) decreases.  Once you get to ultra distances, the non-elites are pretty slow.  How slow?  When i finished my first 100 this last September, my average pace was around 17:30.  No, that's not a typo.  Yes, most people can walk faster than that.  The point... it's a VERY slow average pace.  Even at my fastest, I doubt I ran more than 10 minute miles.
 
In ultras, slow is the name of the game.  If you already run slow... perfect!  You won't have to learn how to restrain yourself in the early miles of ultras.  Many novice runners start out way too fast, which results in a severe crash-and-burn.  The ability to run slow is an under-appreciated skill set.
 
I know you're still doubting me.  You've convinced yourself that speed is a necessary ingredient to building long distance running ability.  Unfortunately this belief keeps many runners from ever attempting an ultra.  They convince themselves that they have to reach some arbitrary time-based goal at a shorter distance before they can make the jump to ultras.  I know people that can run 100+ miles per week, easily drop Boston-qualifying times in marathons, and can recite the ingredients and nutritional value of every energy gel, bar, and drink on the market.  Yet they doubt their ability to survive an ultra.
 
If your goal is to simply finish (and it should be if this is your first ultra AND you are truly a lazy runner), pick a goal race... maybe a 50k.  Find out the cutoff time (how long you are allowed to finish before everyone packs up and goes home.)  Go to the cool running pace calculator here: http://www.coolrunning.com/engine/4/4_1/96.shtml.  Enter the cutoff time and the distance; it will return your pace.  Now go out and run a few miles at that pace.
 
-STOP AND GO RUN-
 
Okay, now that you're back, how was that pace?  Pretty slow, huh?  I bet it felt like you weren't even moving.  I bet your normal training pace doesn't feel too slow now.  That is the minimum you would need to finish the race.  Anyone can do that.  Don't worry, I'll give you more advice in the coming days... just have confidence that your slow running is an asset in ultras! 

Ultramarathons for Lazy Runners: Chapter Two- What does it take to run ultras?

So you're still deciding if you want to tackle the ultramarthon distance.  You're intrigued by the idea, but you have doubts.  What exactly does it take to run ultras?  As it turns out, it's probably not as difficult as one would imagine.

First, it does take some degree of physical fitness.  If your goal is to simply finish the race, it is critical that you have the ability to spend a long period of time on your feet.  The "time on feet" will likely be a combination of running and walking.  How will you know you are ready?  I like to use a 50% guideline.  If you can estimate your finish time in the planned ultra, your training should allow you to spend at least 50% of that time on a single long run.  For example, let's say you are planning a 50 mile run.  You anticipate finishing in 10 hours.  You could probably survive the distance if you are able to do a training run of at least five hours.  Greater fitness will obviously increase the chances of finishing, but the 50% guideline is useful to determine minimal readiness.

Second, completing an ultra takes training.  I do have a good friend that attempted a 50 mile race with a single 5k as his only training.  He made it to about 27 miles before he DNFed (did not finish.)  That was foolish.  Brave, but foolish.  In my opinion, one can get by with only a few runs per week and still finish an ultra as long as one of the runs is a long run of ever-increasing distance.  Since the guide is for the lazy runners like me, I can admit to rarely running more than three or four days per week.

Third, ultrarunners need to be reasonably familiar with the issues they may face when running very long distances.  They must be aware of the signs and symptoms of problems and know the appropriate response.  In marathon-and-shorter races, most runners can simply run.  If an issue arises, you can gut it out to the finish.  In an ultra, that is usually impossible.  It's awfully hard to gut out a chafed groin for eight hours.

Fourth, ultrarunners need to be mentally tough.  You will experience some degree of pain.  In all likelihood, you will experience A LOT of pain.  In my first 100 mile attempt that ultimately resulted in a DNF at mile 65, I seriously considered diving on rocks to break an arm just to end the suffering of having to continue.  Luckily I was too scared... instead I just let the cutoff times catch me and was mercifully pulled from the course.  My problem was simple- I hadn't developed very good strategies for dealing with the pain.  The second attempt hurt a lot, too, but I practiced much better pain-management strategies.

These are what I would consider to be the absolute minimum elements to running an ultra.  Other things like prior racing experience, outdoor survival skills, an uncanny ability to navigate through the wilderness, being especially athletically gifted, or single with no children will certainly help.  They are not necessities, though.  Almost everyone has the ability to run ultras... even those that may not believe it today.  If you can reasonably master these four elements, you will be in an excellent position to conquer the ultramarathon distances!

Ultramarathons for Lazy Runners: Chapter One- Why Run Ultras?

When people ask this seemingly simple question, I'm often left without a response. There are the typical canned responses like, "I like the challenge", "I enjoy trail running/nature/pooping in the woods" or the ever-popular "Oprah ruined the marathon."

My reasons are a little more personal. We all have that little voice in our head that tells us to stop. It is the self-doubt or regulator that is ready to throw in the towel. Some would call it a self-preservation instinct. As a dedicated lazy ass, that voice wins out a lot. Do I get off the couch to put my beer bottle in the garage, or do I just leave it on the table? Ninety-nine percent of the time, I leave it on the table. When running, that voice is constantly reminding me how I could be doing something more relaxing.

Don't get me wrong- I love running. But the longer I run, the louder that voice becomes. I enjoy the inner turmoil of mustering the will to overcome that voice. I don't always have to silence it; the occasional ultra will do.

I also run ultras for the social scene. In every ultra I've participated in, the race directors, volunteers, fans, and other runners have been absolutely awesome! There is a sense of camaraderie that simply doesn't exist in other races. Maybe it's the mutual suffering. Maybe it has something to do with nature. Maybe we've all suffered a self-induced lobotomy from long runs. At any rate, the ultra crowd is filled with genuinely nice people that are willing to help each other reach the finish line.

Finally, I like doing stuff that most people believe is impossible. Running extremely long distances is one of those things. I like that only about 1-3% of all runners even attempt ultras. Of course, I'm a pretty crappy ultrarunner as I often finish in the back of the pack. I don't mind, though, the front-runners motivate me to continue to improve.

The decision to run ultras is ultimately a very personal decision. It is up to you to find your motivator. Having said that, each and every person reading this should have the capacity to run ultras. It's not as difficult as it may seem. If my unathletic, slow self can finish them, you surely have the ability. My goal with this blog series is to help you along that journey.

Okay, so you're seriously considering the idea. My advice at this point- COMMIT! Go to one of the many ultra calendar sites on the 'web (as a shameless plug, I recommend http://barefootrunninguniversity.com/ultrarunning.html.) Pick a race in your area. Depending on your experience level, it may be best to start with a 50k. If you're a complete running rookie, allow a good six months to train. If you are a veteran marathoner, you could probably do one next weekend. Print out the registration form or register online. Ninety percent of tackling ultras is mental, and a good first step is initiating the process. The rest will take care of itself.

If anyone does sign up for an ultra, share your news in the "comments" section!

Ultramarathons For Lazy Runners: A Guide to Becoming a Back-of-the-Pack Ultrarunner

Prologue

I admit it.  I'm a lazy runner.  Some of my fellow runners are "type A" runners.  If they do not run X miles on any given day, they are crippled with shame, guilt, and anxiety.  I'm not like that.  I have the ability to talk myself out of any training run.  I have the ability to work hard some time, but not all the time.  I also love running ultramarathons.  The result- I am constantly experimenting to find the shortest, easiest route to the finish line.  This idea sprouted another- why not make a guide to share my accumulated lessons... a guide to help other lazy runners accomplish their goal of running crazy distances with minimal effort!  

Over the next few weeks or so, I will write about specific topics from training to hydration to post-race recovery and all the topics in between.  To be clear- I am not a good runner.  I am not fast.  I don't aspire to be the best.  I just like to challenge that little voice that resides in each of us.  My competition is my own being telling me that I cannot continue.  This journey won't make you a good runner.  It will however give you some great insight to dabbling in the world of ultramarathons.  If you aspire to escape the doldrums of the standard marathons but face challenges of limited time, resources, or motivation, this collection of blog posts will be perfect for you!

If any readers have specific ultra-related topics you'd like me to discuss, add it to the comments section. I'll add it to my list of "ultrarunning essentials".