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Relentless Forward Progress: A Guide to Running Ultramarathons

by

Relentless Forward Progress: A Guide to Running Ultramarathons Cover

 

Synopses & Reviews

Publisher Comments:

Although Dean Karnazes' Ultramarathon Man and Neal Jamison's Running Through the Wall provide runners with engrossing narrative accounts of the experience of running beyond 26.2 miles, no practical guide has existed to help runners who want to move up to this incredible challenge.

Runners will find that the training they did for 10Ks or marathons does not directly translate to running ultramarathons. It's a completely new world. Relentless Forward Progress gives concise, step-by-step advice on all aspects of running ultras. The reader will learn ultramarathon training principles applicable from 50K to one hundred miles or more, hydration and nutrition strategies, how to choose the right gear, how to make the most of race day, and more. It covers all aspects of physical and mental preparation.

Running feats that seem superhuman—like finishing the mountainous Western States Endurance Run one hundred mile trail race—will become accessible to any healthy person who reads this book.

Bryon Powell is a former Washington, DC, attorney who left his job to devote himself to running ultramarathons full time. He writes the popular ultrarunning blog iRunFar.com and competes in ultras nationwide. His articles have been published in Running Times, Trail Runner, Competitor, and UltraRunning. He lives in Yosemite, California.

Synopsis:

The first practical guide to running races longer than 26.2 miles.

Synopsis:

Marathons have become too easy for some runners. What was once the pinnacle of achievement in a runners life is now a stepping stone for extraordinary adventure in ultramarathoning. The number of ultrarunners—those running distances of 50k (31miles), 50 miles, 100k (62 miles), or 100 miles—is growing astronomically each year.

Dean Karnazes Ultramarathon Man and Chris McDougalls Born to Run have inspired tens of thousands to try these seemingly superhuman distances. But to date, there has been no practical guide to ultramarathoning. Now, Bryon Powell has written Relentless Forward Progress, the first how-to manual for aspiring ultrarunners. Powell covers every aspect of training for and racing ultra distances. This encyclopedic volume prepares runners for going farther than they have ever gone before and, in the process, shows them that they are capable of the “impossible.”

About the Author

Bryon Powell is a former Washington, DC, attorney who left his job to devote himself fulltime to running ultramarathons. He writes the popular blog irunfar.com, and competes in ultras nationwide. His articles have also been published in Running Times, Trail Runner, Competitor, and UltraRunning. He lives in Yosemite, California.

Table of Contents

Acknowledgments 11

Foreword by Eric Grossman 13

1 So You Want to Run an Ultramarathon! 19

What Is an Ultramarathon? 19

Why Run an Ultramarathon? 21

How to Use This Book to Run an Ultramarathon 23

Why Run an Ultra? by Krissy Moehl 25

2 The Building Blocks of Ultramarathon Training 29

Turn Up the Training Volume 29

Training Pace 29

Weekly Mileage 30

Increasing Weekly Mileage and the 10 Percent Rule 31

On the Long Run 33

Put Your Back into It: Back-to-Back Long Runs 35

Bonk Runs 36

The Need for Speed: Intervals, Fartleks, and Tempo Runs, Oh My! 37

The Need for Speed?: Why Speed Training Is Unnecessary for Ultramarathons, by Geoff Roes 40

Racing Far Is No Excuse for Training Slow, by Ian Torrence 43

Recovery 47

Tips for Recovery 49

Tapering 51

Ultra Cross Training, by Adam Chase 52

Burnout and Fear of Missing Out 55

Overreaching and Overtraining 56

Do You Need a Coach? 58

Conclusion 60

3 Training for Course Specifics 61

On Footing 61

Trails 62

Roads 63

Tips for Running a Road Ultra, by Michael Wardian 64

On Climbing 67

On Descending 69

Downhill Running in Ultras, by Dave Mackey 71

4 Using the Training Plans 75

Presumption of Training Background 75

Time Versus Mileage Versus Trail Mileage 76

Training Specificity 76

Speed Work 77

Intervals 77

Tempo Runs 79

No-Speed-Work Option 79

Rest 80

Tailor Your Training Plan 80

Days of the Week 80

Days Per Week 81

Altering Weekly Mileage 82

Jumping into the Deep End: Starting Training Plans at Week 5 83

Preparatory Races 84

Consistency Is Critical 84

Coach Yourself 85

5 Training for 50k, 50-Mile, and 100k Races 87

Modifications for Running Less than 50 Miles per Week 87

Training for a 50k Race 88

Option to Modify a Marathon Training Plan for a 50k Race 89

Training Plan for a 50k Race on 50 Miles per Week 91

Training Plan for a 50k Race on 70 Miles per Week 92

Training for 40-Mile to 100k Races 93

Training Plan for Races of 40 Miles to 100k on 50 Miles per Week 94

Training Plan for Races of 40 Miles to 100k on 70 Miles per Week 95

Training for Your First 50 Miler, by Dr. David Horton 96

6 Training for a 100-Mile Race 99

Training Plan for a 100-Mile Race on 50 Miles per Week 101

Training Plan for a 100-Mile Race on 70 Miles per Week 102

7 Trail Running Basics 103

Lifes Crooked Paths 103

Walking, Your New Best Friend 106

Lean on Me: Get a Boost From Trekking Poles 108

How to Walk Uphill 109

Staying Safe on the Trails 111

How to Fall 113

Does a Bear **** in the Woods? 116

For Men 116

For Women 116

Defecating in the Woods 117

Protect-A-Place, for the Places You Want to Protect Most:

A New and Improved Formula for Running Trails

Responsibly, by Dakota Jones 119

8 Hydration and Electrolytes: Keeping the Glass Half Full 123

Fluid Loss 124

Electrolytes and Hydration 125

Table: Water–Electrolyte Balance, by Karl King 127

Monitoring Hydration 128

Hauling Your Hydration Source 129

Tips for Drinking on the Go 130

9 Fueling the Fire: Nutrition and Ultras 131

General Notes on Nutrition 131

Feed the Habit: Long Run and Race Day Nutrition 133

Nausea 137

Fueling for Recovery 139

10 No Pain, No Gain: Dealing with Injuries and Other Setbacks 141

Listen to Your Body 142

The Dish on Chafing 142

The Agony of De Feet 143

Blister Prevention by John Vonhof 145

Rhabdomyolysis and Kidney Failure 149

I Said, NSAIDs! 151

The Lean, by Scotty Mills 152

11 Gear Up 155

Treat Your Feet Right 155

Benefits of Trail Shoes 156

Choosing a Shoe for the Trail 159

Light Up the Night 160

Getting Carried Away: Options for Hauling Gear 162

Get Me Outta Here: Navigation on the Trail 163

GPS Accuracy Tips 166

12 Racing Ultramarathons 167

Choosing Your First Ultra 167

Setting Goals and Expectations 168

Pre-Race Preparations 170

Travel Plans 170

Race Research and Planning 170

Sample: My To-Do List for the 2009 Leadville 100 172

Support Crews 173

Pacers 175

Drop Bags 176

In-Race Strategy 177

Go Out Slow 177

Maintain an Even Effort 178

Mental Approaches to Race Day 179

Race Day Problem Solving 180

Across the Highland Sky: A Story of In-Race Management, by Eric Grossman 182

Aid Station Strategy 185

Have Fun! 186

13 Environmental Conditions 187

The Heat Is On 187

Performance and Acclimation 187

Heat Performance and Acclimation, by William Henderson, MD 189

Tips for Beating the Heat 193

Hot-Weather Ultra Tips, by Jamie Donaldson 194

Heat Cramps, Heat Exhaustion, and Heatstroke 195

Avoid Being Low at High Altitude 196

The Effects of Altitude 197

Arriving and Acclimating at Altitude 198

High Altitude Pulmonary Edema and High Altitude Cerebral Edema 200

Chill Out with Cold-Weather Running 201

Clothing 202

Hydration, Fueling, and Other Tasks 203

Traction 204

Learning to Run in Cold Weather 204

Hypothermia, Frostnip, and Frostbite 204

14 The Ultrarunning Community 207

Join the Ranks 207

Call for Feedback 209

Ultrarunning and the Internet 210

Ultrarunning as a Family Affair 211

Conclusion 212

Afterword: The Sky Is No Limit by Meghan M. Hicks 213

Get Yer Adventure On 214

By Snowshoes We Endure 215

Fastpack It 217

Stage Races and the Art of Attrition 218

Dream It, Do It 220

Appendix: Barefoot Running and Ultramarathons, by Michael Sandler and Jessica Lee 221

How Does Barefoot Running Help? 222

Baby-Step Your Way into Running Light and Free 223

Barefoot Benefits 226

About the Author 230

What Our Readers Are Saying

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Average customer rating based on 1 comment:

George N, March 2, 2014 (view all comments by George N)
Anyone interested in ultrarunning should own this book. Bryon Powell does an outstanding job of sharing an understanding of running, and more importantly, preparing to run an ultramarathon. I am currently working toward my first ultra later this year. My progress falters every time I ignore the information and guidance presented in this book. Thanks to Bryan Powell for helping to get me on track and keep me there. If you already run ultras, this book has much useful information. If you are just getting started, it is indispensable.
Was this comment helpful? | Yes | No

Product Details

ISBN:
9781891369902
Author:
Powell, Bryon
Publisher:
Breakaway Books
Author:
Grossman, Eric
Subject:
Running & Jogging
Subject:
Sports and Fitness-Running
Edition Description:
Trade Paper
Publication Date:
20110531
Binding:
TRADE PAPER
Language:
English
Pages:
208
Dimensions:
9 x 6 x 0.5 in

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Relentless Forward Progress: A Guide to Running Ultramarathons New Trade Paper
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Product details 208 pages Breakaway Books - English 9781891369902 Reviews:
"Synopsis" by ,
The first practical guide to running races longer than 26.2 miles.

"Synopsis" by ,
Marathons have become too easy for some runners. What was once the pinnacle of achievement in a runners life is now a stepping stone for extraordinary adventure in ultramarathoning. The number of ultrarunners—those running distances of 50k (31miles), 50 miles, 100k (62 miles), or 100 miles—is growing astronomically each year.

Dean Karnazes Ultramarathon Man and Chris McDougalls Born to Run have inspired tens of thousands to try these seemingly superhuman distances. But to date, there has been no practical guide to ultramarathoning. Now, Bryon Powell has written Relentless Forward Progress, the first how-to manual for aspiring ultrarunners. Powell covers every aspect of training for and racing ultra distances. This encyclopedic volume prepares runners for going farther than they have ever gone before and, in the process, shows them that they are capable of the “impossible.”

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