Hal Koerner's field guide to ultrarunning Training for an ultramarathon, from 50K to 100 miles and beyond
Book - 2014
Saved in:
- Subjects
- Published
-
Boulder, Colorado :
VeloPress
[2014]
- Language
- English
- Main Author
- Other Authors
- Item Description
- Includes index.
- Physical Description
- xxi, 201 pages ; 23 cm
- ISBN
- 9781937715229
- Writer's Note
- Foreword
- Preface
- 1. Getting Started
- Why Run an Ultra?
- Who Can Do an Ultra?
- You Know You Are an Ultrarunner If
- Tackling the Distance-50K, 50 Miles to 100K, and 100 Miles
- 50K-Steps to Increase the 26.2-Mile Threshold
- 50 Miles to 100K-Time on Feet Becomes Crucial
- 100 Miles-Putting It All Together
- Choosing Your First Race
- Setting a Goal
- 2. Training
- Pace
- Trail Technique
- What if I don't live near trails?
- Ascending
- Power Hiking
- Trekking Poles in Ascents
- Training for Ascending
- Technique Tips for the Ascent
- Descending
- Training for Descending
- Technique Tips for the Descent
- Intensity Training
- Hill Training/Strength Work
- Speed Work
- Tempo Runs
- Easy Runs
- Long Runs
- How long is long?
- Mileage-Quantity Versus Quality
- Preparatory Races
- Recovery/Rest Days
- Am I overtraining?
- Taper
- Weight Training/Core Work
- Crosstraining-yes or no?
- Road and Trail-Mixing It Up
- Stretching
- Do I Need a Coach?
- 3. Nutrition and Hydration
- One Guy's Fueling Strategy
- How Many Calories Do I Need to Run an Ultra?
- What Nutrition Do I Need?
- Gels
- Gel Alternatives
- Fat-Based
- Fruit-Based
- Baby Food
- Energy Chews
- Sports Bars
- Salt
- Sodium Content
- A Word About Whole Foods
- Nutrition-Dense and Portable Whole Food Options
- Caffeine
- Hydration
- Water Versus Sports Drinks
- Recovery Drinks
- Recovery Drink Ideas
- Beer
- 4. Gear
- Shoes
- Do I need a trail-specific shoe?
- Are my shoes worn out?
- Clothing
- Performance
- A Short Word About Socks
- Gaiters
- Compression
- Hydration: Packs Versus Water Bottles
- Trekking Poles
- Flashlight/Headlamp
- Choosing a Headlamp
- Watch
- GPS
- GPS: A Caveat
- Music
- Hal's Playlist
- 5. Maintenance, Self-Care, and First Aid
- Preventing and Caring for Small Injuries
- Blisters
- Blisters-Preventive Measures
- Toenails
- Hal's Manity Kit
- Chafing
- Should I shave?
- Rolled Ankle
- Kinesiology Tape
- Cuts and Bruising
- Tummy Troubles
- Pain Relievers
- Vomiting
- Why do I feel sick, and how do I deal with it during a race?
- Diarrhea
- Kidney failure
- Hyponatremia
- Cramping
- Am I racing too much?
- 6. Dealing with Your Environment
- Technical Versus Nontechnical Trail
- Running in Mud
- Running on Ice
- Running in Snow
- Water Crossing
- Running at Altitude
- Tips for Better Breathing at Altitude
- Altitude Sickness
- Lightning
- Cold/Heat Management
- Cold
- Hypothermia
- Heat
- Heatstroke
- When You Have to Go-A Few Tips
- Going to the Bathroom
- Animals
- Safety Tips in the Wild
- Snakes on the Trail
- Running with Dogs
- Watch Out for Stingers
- Going Off Trail
- Trash on the Trail
- Getting Lost
- Drinking from Natural Water Sources
- Drinking Unaltered Water-A Few Tips
- Night Running
- Tips for Running at Night
- 7. Race Day
- Traveling to Your Race
- Warming Up Before the Race
- Preparing Your Crew and Pacers
- Check the Rules
- Crew
- Pacers
- What makes a good pacer?
- Muling
- Shouldlgo it alone?
- Drop Bags
- Fueling and Hydrating During a Race
- Dining chez Aid Station
- Fluid-What, How, and When to Drink
- Monitoring Weight Loss During a Race
- Pace on Race Day
- Top 10 Must Do's on Race Day
- Top 10 Do Nots on Race Day
- Cutoff Times
- Mental Focus on Race Day-Tips and Strategies
- Talking on the Run
- Racing with Friends
- Nasal Strips
- Passing on Singletrack
- DNF: When Is Enough Enough?
- Tips for How and When to Make the Call
- Cooling Down After the Race
- 8. Training Plans
- Intensity Workouts
- Tempo Runs
- Fartleks
- Hill Repeats
- Training Races
- The Plans-50K, 50 Miles to 100K, and 100 Miles
- Training Plans and Setbacks
- Afterword. What's Next?
- Index
- About the Author