Training for Ultras: How Marathon Prep Can Boost Your Racing Game
3 Weeks To Go Till My Boston Qualifier Marathon
Hey runners, how's it going? As many of you know, I've got about three more weeks before my Boston Qualifier marathon. It's an exciting time as I’m deep into the intense phase of training.
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Last weekend was particularly grueling; I was out for a scheduled 20-miler and ended up pushing through to 22 miles. Despite a bit of discomfort in my lower back, which is a common occurrence on these long runs, I wasn't terribly beat or sore the next day. That's always a good sign in such rigorous training.
Upcoming Trail Race
Looking ahead, this coming Saturday I have a 25K trail race lined up. It's a local ultra, offering a 50 miler and a shorter, 25K option. Although I was the race director for this event for about ten years and just recently stepped back, this will be my first time running the 25K. It promises to be a challenging but fantastic time on the feet, with a significant amount of elevation involved - perfect for my marathon training.
Marathon Training for Ultra Events
With my upcoming trail race, I thought I would share why I think marathon training is great preparation for Ultra races.
I was always a marathoner, then twenty years ago, after my first heart attack, I pivoted towards trail and ultra running. Initially, my weekends were spent on trails, tackling steep climbs every chance I got rather than sticking to traditional road runs. With age and experience, I modified my approach, focusing on road-based marathon training to build a steady pace—a strategy that’s greatly benefited my ultra races. In ultra marathons, whether 50 miles, 100K, or 100-mile events, it wasn't the climbs but the more runnable sections that proved taxing for me, especially when fatigue set in.
Marathon training has significantly helped maintain a steady pace in flatter, runnable parts of a race, especially in those challenging final stretches.
A Different Training Approach
I experimented four years ago by executing marathon-style training while prepping for the White River 50 Miler, a race I know well. Besides a weekly local trail run, all my training was road-based, involving 18-mile long runs on the weekends. I found that it prepared me well for the flat sections and helped maintain endurance throughout the race. I successfully finished the race with about the same time as I would normally done with more trail centered training. I thought it was a good approach as an experienced ultra marathoner.
Advice for Aspiring Ultra Racers
For those contemplating ultra races, consider incorporating marathon training. Running long, steady-paced miles on the road can add quality to your training and better prepare you for those flat stretches. Of course, if you're just starting out, it's crucial to train long uphills and downhills with technical footing first, as they are integral parts of ultra races. Once you have the strength and technique for the ups and downs, use marathon training to improve your fitness for the flats.
Conclusion
Give marathon-style training a shot for your next ultra, and let me know how it goes. Next week, I'll share my experience from the 25K trail race and dive into pre-race preparation tips as we edge closer to race day. Stay tuned!