Adventure Up! Ultra 101...for Veterans or anyone else

Disclaimer.  This is meant as an overview for people, especially veterans who are interested in ultra-sports.  If you are not sure how to do these types of events, get a coach.  Make sure you are healthy (see a doctor) and start slow.  This is not a coaching guide, just hoping to convince you all to try the sport or give you some ideas on how to improve if you are fairly new. 

Ultra-Endurance Events and VETs Overview.  First off, anyone can run any distance.  Let’s get that out of the way.  My mantra was always “if you can run a mile, you can run five, if you can run five you can run fifteen, etc.”  You are only limited by what you think you cannot do; your body will do what you believe. There are so many variables involved in the successful completion of an ultra-event.  You will have control over many of them and there are many you cannot control. Like most things in life, you will need to adjust those things you can control in order to mitigate those you cannot.  For example, you cannot control the weather, but you can adjust your pace based on it.   Running an ultramarathon, or “anything over 32 miles, to simplify” is the result of training, endurance, problem solving, and mental capacity.  This is no different for most veterans who have been in tough situations before.  In fact, many of us gravitate to doing some type of extreme activity as we miss the experience of facing major obstacles, overcoming them, and succeeding.  As we look back on our careers, we realize it was not this person, unit, or event, it was about the journey, the people, and the experiences.  Ultra-events are similar to this.  These events are hard, there is suffering, there is often doubt, we meet great people, and in the end, we take great satisfaction when we succeed and become more determined if we do not meet our goals.  Although no ultra-event can compare to a combat deployment or other significant experiences while serving, they do have some unique challenges.  As a combat leader you always have your people who expect you to perform, this provides a level of strength that is hard to replicate.  On an ultra, you are on your own, you do not have that source of strength, and it fundamentally changes things to a degree I never expected.  As an ultra-runner while serving I always marveled at the strength I gained from my role as a Marine leader and how that did not necessarily translate on race day when on my own!  If you are reading this, you are probably interested in continuing to challenge your mind, body and soul and looking for a challenge.   Ultra-endurance events will definitely meet that desire, and my personal belief is that we all learn invaluable lessons about ourselves and others when faced with extreme adversity.  These events build on the resilience we have all learned in combat, on deployment or facing tough things in our own lives.  Hoping this short “how to” will help you continue to develop as a person and make you look back on how your resilience can be even stronger. 

Foundations for Success.  Regardless of what event you are doing, they all share the same foundations that are required for successful completion. Most VETs will recognize these as being very similar to what makes individuals and units successful in the armed forces.  Some of these are:

·       Mission analysis is key.  Study the race you intend to do.  Understand its environmental factors.  By doing this we know clearly what we have to focus on in training.  No different than trying to learn everything we can before mission execution on deployment. 

·       Build a training plan oriented on an expected mission and adjust as you go. In this case, tailor your training to the event and make that your focus.  Coaches offer everything from a basic training plan, a tailored plan to you, or even weekly mentoring along with a plan.  It’s up to you, you can do it solo or by getting help.

·       Experiment with equipment and become proficient in its use.  You would never go into combat with a new set of optics you have never used, so don’t do that for your event.

·       Train hard, remember when you are sleeping Charlie is out there in the rain training. Be balanced in your life, but be a bit obsessed with success, that’s ok! One of the biggest things my military career taught me is that discipline will crush motivation any day.  Motivation comes and goes, remaining disciplined is what carries us through things when they get tough.

·       Train Like You Fight.  You need to replicate race parameters as much as you can. This is a given for VETs.   If the race is at night for a portion of it, spend time on night training.  If it is steep or technical, find a way to replicate this in training.

·       Train for the toughest conditions possible.  Do not wish away bad weather or anything else, if you do, I can guarantee that is what you will get. If there is a chance it will be hot, prepare.  Early season races are killers as you have not acclimatized yet.  So find a way to do so, use a sauna, train at noon, etc.

·       Conduct game condition rehearsals as you get closer to the event.  Wear what you will wear, same time of day/night, same nutrition, etc. 

·       Solve problems quickly and commit.  We all know tempo matters, when things go wrong, fix it immediately and keep moving. Keep moving forward, this mantra has helped me more times than I can count.

·       Welcome the unknowns, embrace them.  Don’t be the guy who falls out when the formation goes past the CP! I used to marvel at the fact everyone was doing ok on formation runs and we go past the barracks and BAM, then ten Marines fall out because we went past their mental expectations.  Expect it to be hard, expect it to test you, and expect things to go wrong.

How to get started.  The number one way to ensure you succeed at an ultramarathon of any distance is to ensure you are in good cardiovascular condition.  This does not mean you have to be elite fit or anything like that.  Simply be in strong condition for you…it will make everything else work.  Being in good overall condition includes your endurance, strength, and mobility, do not simply run.  Being durable on these longer events is important as the increased duration can significantly impact your upper-body and core.    Have a good base before you start your specific race-oriented training program. This will reduce injury and make you ready for the increased workload. There are a lot of ways to go about preparing, you can find a coach (give me a call!), you can research and do it yourself, or you can wing it.  I suggest the first two, but whatever you decide, there are several key concepts to keep in mind.   

Key Concepts.

·       Training Mileage vs. Hours.  In preparing for an ultramarathon, I prefer (as do many) to think of the training week in volume of time or hours vs. miles.  The clock never stops on ultra events, so it is important to get a good idea of how long it takes to do a decent number of miles that include eating, changing socks, filling water bottles, etc.  Obsessing about mileage per week is not wise. Your body does not know that a week ends on Sunday, so trying to squeeze in extra miles just to say you did 50 that week makes no sense.  We all do it periodically, just try not to focus on this.  Having a plan, goals, and cumulative effort over time is what will get you ready.  There are some rules of thumb for minimums, but these all depend on your health, experience, and overall conditioning.  I know plenty of folks who have overtrained for events and do not do well.  I also know those who underwhelmingly trained and finished.  I know exactly what I need and that is from doing nearly 100 ultras of various distance.  As a newer ultra-person, you will not know this, so following a good plan (flexibly) is important.

Types of Run Specific Training.  Sometimes it is easy to think that since you will run slowly in an ultra, that you do not need to train other things.  To be sure, you will never be running at a fast pace, but by training to increase your threshold ability you increase your chances of success.  By doing some intervals, steady state runs (holding a pace for moderate distances), etc., you can increase the capacity of your body to perform.  In simple terms, the slower paces of the ultra will seem easier.  If you normally run a 9 min pace in training but want to run 10:30 for the race, it may seem easy for a while, but eventually it will become harder.  Our goal in doing other types of training is to delay that

or prevent that.  Add some intervals early in training, do some tempo/steady state running throughout your training program.  You will of course do a lot of endurance throughout as well, especially closer to the race.  As you get closer to the race the more you want to focus on race specific training.  The different types of running will give us what we need and ensure we are more capable as we transition to doing longer training events.  Another note, do not try to jump up in distance or time too quickly, give your body time to adapt.  Which leads me to the recovery run.  These are very important.  These should be easy and be about recovery or allowing the body and mind to get the rest they need.  This will allow you to lock in your gains from the harder efforts and ensure you remain injury free.  Listen to your body, there is a difference between being sore and tired vs. having a chronic injury.  Way too often marathon and ultra-runners fall into the same pace trap.  Meaning they do every run at the same level of effort.  This rarely works well.  Focus on running your fast runs faster, your slow runs slower, and your long runs deliberately or focused on race day pacing.  Don’t do it, just don’t.  I have deliberately avoided talking about pacing in this as it is meant to be introductory.  That is a topic for you and your coach or something you need to figure out in your research.

The Long Run.  The long run has always been a must have for many in this sport.  Many view this as the “mission rehearsal exercise” or similar.  The long run is important for many reasons, but it is not the final determiner in how you do on an ultra-event.  Again, cardiovascular fitness is key more than completing a 20-mile run before your 50 km race.  

If you are in fair shape and merely slug your way through four hours of activity you may feel like you are ready, but you would be better off getting in good overall shape while including some longer events or time on your feet as many call it.   Regardless, doing the long run can do several things for us.  It can provide a venue to test gear, nutrition, shoes, walk/hike strategies, etc.  It also provides a solid endurance training event while also giving the runner added confidence.  If you can do some of these on the same type of course or conditions as your race, even better.  I always choose a couple of these to “rehearse” the race and try to replicate the same conditions, not always possible, but I try.  How far should you go?  Well hopefully (not a course of action I know) you have a training plan and that should guide you.  A simple rule of thumb (for me, everyone is different) is that I want to do approximately 4 hours for a 50 km, 6-8 hours for a 50-mile race, and at least 8-12 hours for something longer than that.  This should include refuel stops, breaks, and some power hiking.  For me, if I know I am going to be executing a

race for ten hours or so, I want to know what that feels like for at least 40% or four hours of that.  Coaches have formulas that work and can program this for you.

Cross training.  There are many coaches who downplay this.  I find them to be usually long-time distance runners.  For me, cross training saved me.  I do CrossFit, HITT, long walks, hiking, etc.  They are all as important to me as running.  Why? Back to being in great cardiovascular shape, there is no substitute for that.  In ultras, you get beat up a lot, it is different depending on the type of course and terrain. I have always sought out the toughest events, and being durable is hugely important.  Cross training can assist in this.  Assess your cross-training program.  You may need to make some adjustments especially when you get into the endurance phase of training where the longer runs can really take a toll on you physically and timewise.  Something has to give, just keep a good balance.  I go to CrossFit at least three times a week and find strength training invaluable to me as I approach 60 years of age.  I believe it saved my running career and adhere to this sometimes even at the expense of more running.

The Extra.  Not necessary for every race.  For those that have some environmental issue that I cannot train locally, I use what I call the extra.  This may be 15 minutes of doing step-ups, squats, lunges, etc. to replicate vertical up/down aspect of a course.  It could be a fifteen-minute sauna session several times a week after a run to replicate anticipated heat levels, etc.  Again, this is part of the mission analysis of your race and should be part of your training plan in some form.

Power Hiking/Walking.  You will walk.  Make sure it is “power hiking” versus an easy stroll.  You should be good at this.  Walking emphasizes different muscles so combining running and walking is important, especially in a race over flat terrain.  Sounds counter-intuitive, but hiking sections in the mountains or over rough terrain is a given, because you will not have a choice.  Terrain will dictate what you do.  For races on flatter terrain, you may choose to use the run/walk interval method.  There is no hard and fast rule on this, but I have seen several versions work well.  For example, on a flat course you may run for four minutes and walk for two.  This provides different parts of your body (and mind) with a reduced load, meaning you can continue to press forward.  Practice this in 

training each week, working the ability to transition from running to power hiking is a skill and many immediately go into “stroll mode” after the run interval.  Lastly, if you are going to be power hiking uphill you need to train to that as well, more on that later.

Preparing for the vertical and technical aspects.  “You can’t run a mountain race you live at the beach.”  “You can’t finish this race you did not do 20,000 feet a week of climbing.”  All things I have heard, and they are not true.  Optimally?  Sure, if I lived in the mountains, I would focus on climbing and descending every day.  I live at the beach, and it is flat as a pancake, it takes me five hours to get to the mountains.  Same with getting practice on technical rocky trails.  Remember, control what you can.  Take a trip to the mountains to practice when you can.  In the interim, your imagination is your guide.  Have a hill nearby?  Do it 50 times in a row.  Use a box and do step-ups with a vest.  Do simple plyometrics to prepare for technical aspect.  Find a local trail and do loops of it.  Do not let excuses keep you from these types of races.  Mountain races are the main reason why I love this sport, as you see things and experience things few can because they simply cannot get there.

Mobility.  It is easy to forget about working on your mobility.  Your hips, ankles, knees and back will all take a beating during training and race execution.  Find a simple mobility program and dedicate a small amount of time each week.  You are welcome, your body will appreciate it.

Nutrition and Hydration. This is something that is super challenging.  Just like every Marine likes a different MRE, this is specific to each person.  The only way to figure this out is through experimentation.  Some people need more water than others as well, there are formulas for how much you should take in for both calories and hydration.  As a newcomer to these events the only way you will know is if you try different things.  Nothing will short circuit your race faster than a poor hydration or eating plan.  Your stomach does not care how hard you trained.  I have seen super strong runners crushed by this.  Often it is on hot days, but it can happen to anyone in any race.  Anyone who has

served in some of the tough spots around the globe knows how terribly dehydration can affect you.  Add significant cramps and this can ruin your day.  Hydration with some

form of electrolytes will help prevent this.  In ultra-events there is also the phenomenon of hyponatremia.  This is having too much water in your system.  Again, how do you know?  Your practice, then you practice again.  At some of the longer races (200+) having too much water has been a trend, so again, practice!  Then do it again.

Other races.  Sometimes runners use intervening races to prepare for events.  For example, I may go do a 50 km race in preparation for a 100-mile race.  This is not required, but for me and many others it works.  If you do this, make it part of your training plan, not just an add-on or as an afterthought.  Ensure you have enough rest between these practice races and the main event. 

Supporting cast.  For some races, you may want some people to help you.  Ultra-events often allow pacers who can join you for part of the race.  Not mandatory and I have never really used them.  Some swear by them, and some runners simply need them.  Lots of

 good reasons to use them.  The same is true of the crew.  A crew ensures you get the food you want, helps you change socks, cools you off, etc.  This is allowed at most ultras near aid stations.  Each race has specific rules so ensure you know what those are.  Both crews and pacers can be exceedingly helpful, just make sure you choose folks who are compatible and who empower you not drain you.

Rest and other intangibles.  During training you are going to have times that you need to change your plan, the same is true during races.  Learn to trust your body and the difference between being where you should be in training vs. being overtrained.  Overtraining is possible with any runner and manifests itself in overuse injuries, malaise, sleeplessness, poor performance, etc.  Do not be afraid to reset and rest for a day or so if you need it.  You need to ensure you are sleeping well, especially during the tougher training periods.  This is critical for you to lock in the gains you are earning through hard training. 

Mental.  This is such a key aspect of ultra-events.  The best way to be mentally prepared for ultras is to train hard and do the race rehearsals.  If you train like you fight you will be confident in execution.  There will be hard times regardless and every person who does ultras feels like they may not make it at some point.  These feelings are fleeting, and you

may go from feeling great to terrible, all in the same minute.  Just know that is natural.  I have found that my body (with exceptions) does not feel a whole lot different at mile 30 versus mile 80.  To my mind though I may perceive it as much different.  Remember, you cannot control the fact you are nauseas, or your feet are in extreme pain.  Do those things you can control to mitigate those things you cannot. Slow down if you have to, take a short rest, and keep pushing forward.  This works most of the time, not always, but you already know that the human mind and body are capable of going beyond any perceived limit.  You have been there before, maybe just in different ways, make that an advantage.  Pull deeply from those experiences and remind yourself that it has been worse and this will pass.  It is always amazing to me that I can go from feeling like I am dying to being

fine fifteen minutes after a race.  It was all in my mind, remember that and it will help.  You are not in nearly as bad shape as you think. 

Train as you fight.  I had to finish with this.  Preparing for an ultra is just like preparing for deployment or a mission.  Study what the mission will be like, develop a plan to prepare, aggressively implement a training program intended to replicate it, and aggressively execute on race day.

Choosing your Race: Now you know everything there is about preparing and running ultras.  Ok, not really, but you know enough to be dangerous.  How do you choose a race?  No set answer, but here are some thoughts on this:

Mountain Races.  There is no “hardest” type of event.  Each has its unique challenges.  Personally, I love mountain races.  Combine huge climbs, technical rocks, and amazing views, what’s not to love.  As I said, the reason why I still do this sport.  Requires a lot of vertical training, some navigation experience (you have plenty), and good problem-solving skills. 

Flat Races.  Why? Just why?  I hate them, but many love them.  Probably an easier entry point than a mountain race, just make sure you walk some even from the early parts of the race. 

Hybrid.  These include some climbing and some flat.  A great example is JFK 50 miler where you have 16 miles on the AT, 26 miles perfectly flat, then some rolling hills the last 9 miles or so.  Another decent entry point for someone new to the sport. Requires a bit of training for hills, rocks, and flats.

Environmental.  This could apply to any of the above races.  We already discussed the mountains, so we understand the vertical and technical challenges.  Other challenges include races in the heat, altitude, and other unique environmental areas.  Even if not during the hot times of the year, the sun in the desert will wear you out, as will the wind.  The swamps will ruin your feet.  Of course, there can be snow, rain, etc.  Just do the mission analysis and prepare for the worst possible conditions and you will be good.

Loops/Timed events.  These are events that run for a set duration.  I am the race director for one and have no idea why anyone would want to run a 2.23-mile loop as many times as possible in 24 hours.  This is a great entry level event, whether it is 24-hours, 12, etc.  You can reset each loop.  You have easy support available, and you can decide when you

have had enough, though that brings in mental challenges.  Many set a distance goal and then they are done.  Again, a great starter event.

Back-Yard. Similar to the timed events.  Only there is no set time.  You basically run a 4.167-mile loop on the hour for as long as you can.  People go for days.  I don’t get it, but it is wildly popular right now.

Whatever you decide to do, I would approach my first couple of ultras as experiments and not get caught up in absolute performance goals.  Select several, most of us have three race goals, A) It all came together perfectly (it rarely does) B) Went ok and C) Good lord that was terrible and everything went wrong – this generally translates as just finishing.  As you can see, there are a ton of options and many combine aspects of several listed above.  Pick one you think you are well suited for and study it, the terrain, the race reports online, etc.  Then get a coach or build a plan to prepare for it. 

Conclusion.  There is absolutely no reason why anyone cannot finish an ultra-event.  Especially a veteran who is in decent shape.  You know how to focus on a mission, prepare for it, and execute the plan.  All while adapting to the changes as they occur.  My advice is if you are halfway interested, sign up and do it.  Warning.  It can be highly addictive as you will fail.  No, you will be prepared and finish, but somewhere along the way you will falter, and when you finish you will be mad at yourself for being vulnerable and weak.  Next thing you know, you will try again, seeking that perfect event where you don’t give in and crush every goal you have. 

About the Author.  Darrin Denny is a retired USMC infantry Colonel who served for over 30 years.  He is a UESCA certified ultra-distance running coach.  He has completed over 100 official and unofficial ultra distance events that include some of the more challenging events in the sport.  For more articles and ideas go to:   

www.adventureupcoaching.com