wannabe ultra runner?

share your ambitions/goals/training here on a 'newbie ultra' thread........

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11/06/2013 at 20:00

cheers DB

12/06/2013 at 09:42

Congratulations CragC. That is a great effort and sounds like a really fun race.

14/06/2013 at 14:45

Hi All,

Can I ask a potentially stupid question about hill reps? I've been trying to fit in the odd hill reps session into my training, but was out doing them yesterday when the thought occurred to me that when I actually run an ultra I'm planning to walk up all the hills....

So, is it still useful to do hill reps for general power? Should I be practising walking up hills instead? What do others do? Should I actually mostly be practising running downhill in my hill reps sessions?

Bit confused!

WiB
14/06/2013 at 15:44

Firstly, LNandB. What are you aiming to achieve by doing the hill reps? What made you start doing them?

Hill reps are for more than just helping you get up a hill faster. When compared to a normal flat interval session you have to work harder uphill for the same speed. You are having the extra force of not only needing to propel yourself forward but also upwards. The movement required to running up hill emphasises the knee lift as well.

Overall, you will increase your strength, speed and efficiency using hill reps. Not just your ability to go uphill a bit quicker. It will help towards being able to travel along the flat with a far better speed:effort ratio. So, yes. They are useful to keep in your training.

However, if you plan to hike hills in your race then one of the main points of training is specificity. If you can find worth hiking up then do that as well, if not simply include hiking into your long runs. Very race specific.

A point a lot of people miss is also practicing to run downhill. Plenty of people suffer in races with quad pain. Learn to run down hill efficiently. That doesn't mean faster is always better, but the trade off between speed and muscle damage. If you can find a hill to practice hiking reps of then you have a perfect session of hike up, run down. If not run up, run down and have a static rest. Start by allowing you effort:rest to be 50:50 i.e 3 mins effort = 3 mins rest.

Enjoy

WiB
14/06/2013 at 15:57

Great advice WiB. And if you need inspiration for a downhill session, just watch a video of KJ and you'll be itching to get going.

GKD
14/06/2013 at 16:04

I'd also suggest there's an important mental benefit to hill reps. Hill reps and speed sessions make me feel strong, when I feel strong I feel confident and when I'm confident I can do almost anything 

GKD
14/06/2013 at 17:41

Until this year I've never really made a point of focussing specifically on any kind of hill work, but knowing I've a few races coming up with significant ascent and descent, and also having suffered from trashed quads on past races (at least in shorter races the DOMS from this hits after the race has finished, but in ultras less so the case!!) I was determined to include some ... and I'd say it's definitely paying off. I always considered myself 'not good on the ups' ie always feel I am going to expire but I'm definitely much better at them now.

I mix it up so some weeks I will go up and down a specific incline, other weeks I just make sure I do a route that is really hilly.  For me, I've been trying to run steadily uphill, small steps, even turnover, and then working hard on the down hills.

On my long long runs (over 15 miles) I treat the hills like I will in an ultra (power walk them), on shorter long runs I run all the inclines.

Agree with GKDs comment about the mental benefit too, especially as the mental aspect is a big thing in these stupid races!!

14/06/2013 at 17:42

http://s4.runnersworld.co.uk/members/images/531201/gallery/imagescaaklcz6_0.jpg?width=350

uncle Lirish you are such a positive force on here

14/06/2013 at 22:08

15/06/2013 at 10:52

Awesome - some fantastic advice there and all makes a lot of sense, thank you. Don't really have any hills near here that are worth expressly planning to walk up, but am currently incorporating the odd fast hike up a steep bit in my long runs so will keep doing that.

Downhill really is my Achilles heel - I have no confidence on technical rocky ground (mostly because I hardly ever get a chance to practice on it) so end up putting the brakes on so hard that I completely trash my quads! Really need to try to get up to some big hills to practice this, but as ever with two small children time is the issue!

15/06/2013 at 16:01

LNandB, have been known to (a) park buggy/pram or bike trailer at bottom of hill and then run up and down said hill while child is asleep, or (b) more recently now mine are bigger, jog to large sand dune on beach with kids and have them rolling around on sand dune while I run up and down it!!!   Stair-climbing reps?

It's the quad trashing that destroys me, hence my focus on running hard down ANY hill, doesn't have to be technical. Confidence will come from just doing the running.

15/06/2013 at 16:05

hi all new on here,just entered my 1st ultra, the born to run llanelli,anyone done it cheers

20/06/2013 at 11:23

Hi,after years of pondering about doing a ultra, I have decided to pull my finger out and do some, as i am nearly 50 and my knees and hips are staring to object about all the pounding I have given them on the road! i have signed for the downs link ultra in October, and would like to do the Thames Trot in Feb,my  concern is that its states on the CPnotes that runners have to be paired after CP 3(27 miles). Knowing that I will be a back marker, what happens if I am the last runner? Or do I need to bring my own pacer? Or is this rule not adhered to? please can anybody advise?

20/06/2013 at 11:47

hey PKP, you won't be allowed a pacer in the TT50. I really wouldn't worry about it, most folk mid-pack backwards tend to pair up naturally. I can't remember the rule being enforced. People always group at checkpoints, so you can just leave together. These things work out. Few if us at the Downs Link, so come and say hi.

20/06/2013 at 11:58

Thanks Tiago,I was hoping that may be the case! I will enter ASAP. It will be great to meet up at the downs link, I am after all the advice I can get! I will be the one at the back, with knees knocking and no fingernails, looking at all the fit runners around me and wondering why I am here and have I done enough training! I will be bombarding this forum with loads of questions over the next few months! Now off to do some training on the South Downs!

20/06/2013 at 12:25

You'll see all sorts of shapes, ages and sizes at these things, and I always think that I'm the only one who is terrified.

Training keeps you safe.

WiB
20/06/2013 at 13:02
Pink Cow Pondering wrote (see)

Thanks Tiago,I was hoping that may be the case! I will enter ASAP. It will be great to meet up at the downs link, I am after all the advice I can get! I will be the one at the back, with knees knocking and no fingernails, looking at all the fit runners around me and wondering why I am here and have I done enough training! I will be bombarding this forum with loads of questions over the next few months! Now off to do some training on the South Downs!

Can't go wrong there!

WiB
20/06/2013 at 13:04

Definitely agree it's not worth worrying about the grouping aspect as Ultras are very friendly and it's difficult not to end up chatting/paired up anyway. Certainly in most of mine I've ended up always finding someone to pass the time with ...

 

20/06/2013 at 13:07

And WiB would too, if anyone could keep up.

WiB
20/06/2013 at 15:03

We can have a 5 hour natter at the downslink Tiago!

WiB
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