100% chance I would look more like this:


I also just signed up for Uwharrie 100 in October, so its a good chance i'll be picking your brain some more between now and then

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When all is said and done. More is usually said than done
Ba Ba Booey

They have a 100 on Uwharrie trails?!!?! Oh my god that is crazy and epic.

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David Roche
"The Happy Runner" book: https://www.amazon.com/...Longer/dp/1492567647
Coaching: https://swaprunning.com/

Central Florida has some good trails too! Plus, gators are good training partners because they provide some structured urgency to interval training.

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David Roche
"The Happy Runner" book: https://www.amazon.com/...Longer/dp/1492567647
Coaching: https://swaprunning.com/

I wouldn't think about heel striking--that is not something you want to key off of. Instead, when you are on very steep slopes or technical ground, think of short, choppy strides. My cadence is usually at 175ish during a longer race, but on technical descents it can get up over 200.

Imagine you are running past a 180 degree switchback. How would you stride? The most efficient way is to chop your feet around the outside. The same idea applies to technical ground when you need to course-correct constantly without really thinking about it.

I love your idea of going up and down the hill! Awesome training stimulus and will bomb-proof your quads. You rock Anna!

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David Roche
"The Happy Runner" book: https://www.amazon.com/...Longer/dp/1492567647
Coaching: https://swaprunning.com/

This needs to be pinned at the top of the thread, its so true!

That and "the real race doesn't begin until mile 80!"

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@davempratt

I am doing the Mount Mitchell Challenge down in North Carolina next month. 40 miles round trip up to the summit and back down to town.
April 2nd, I'll make my attempt at a second 100 miler, that being up in Northern Jersey at the NJ Ultra Fest (http://www.njtrailseries.com)

So far that's it, but my *dream* ultra isn't a race, but rather to bride a few people into crewing me and running the Northville-Lake Placid Trail, up in the Adirondacks. 130 miles (give or take). I was hoping to try to attempt that this fall, but am not sure it's going to happen.

I just did a 50K in January (also with the njtrailseries) and experimented with some homemade oatmeal pancakes for race food. I added some chia and ground flax. I liked the results, even though it wasn't the fastest race I've ever done. Felt pretty good throughout.

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"I believe that I'll finish." - Herb Brown (IMLP 2012)
"100 miles is not that far." - Karl Meltzer

Jumping in late on this, but glad there's a thread going since there doesn't really seem to be any good ultra forums on the web.

I've already run Bandera 100K this year. Not sure what else I'm doing in the way of races (trying to figure out that now), but definitely doing R2R2R first weekend of may.

If anyone is in Texas or wants to come down to Texas, my trail team puts on a series of races and i'm the RD for one of them. www.spectrumtrailracing.com I have discount codes of anyone is interested.

With a username like that why aren't you going to be at the BCS Ultra in a few weeks?

I love both of those vids:-) Man, I wish I could do downhills like that...

I got into trails and ultras last year with a Skyrun marathon and my first 50km. I was training for my next 50km in October when my knee inflated a bit severely with bruised bones - probably because I wan't running downhill like those guys. 12 weeks off running, a serious rehab program and I'm just starting to get back into it and I'm definitely planning more ultras.

Not sure what I'll do, but I'm not short of options down here:-)


http://www.tassietrailfest.com.au/
http://adventurefestival.com/trail-running-2/
http://www.buffalostampede.com.au/
http://runningwild.net.au/alpine-runs/razorback-run.html

because they decided to choose the same date as the race i'm RD for. I set my date before they set theirs. Last year their race was in March. Only so many dates when you are trying to schedule around some of the other big texas races. Unfortunate, b/c I was hoping to race there this year.

So after my very cold (by Fla. standards) morning run, my knee is starting to ache. I've got 40 miles so far this week and planned on doing just a short really easy one tomorrow, but many times in the past my knee pain has been attributed to a lack of muscular/joint strength. How much time should I devote to strengthening exercises and what should I focus on? Body weight stuff (lunges, air squats) or should I make my way to the squat rack? Also, how much time (if any) does everyone stretch/roll?

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@floathammerholdon | @partners_in_tri

I figure this is far enough down so none of the crazies will be checking in...DO NOT TOUCH WEIGHTS. They don't help with running, unless you have unlimited time and know exactly what you are doing :)

Instead, spend 10 min a day doing a mix of mobility/flexibility. The best article written on this is by Jay Johnson: http://www.runnersworld.com/...g/give-me-15-minutes

That simple routine is all you need to do to maximize your chances at staying healthy while also increasing performance.

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David Roche
"The Happy Runner" book: https://www.amazon.com/...Longer/dp/1492567647
Coaching: https://swaprunning.com/

Dave, do you ever recommend running by time instead of milage? Especially due to recovery/injury? For example, running on pave ment at a 9:30 pace is the same effort on some of the technical trails here in Montana where I am reduced to a 14/15 min pace or more. I do my long runs based on the harder trails, (training for a 100 and very tech 50k) but should I do the long runs by time.......or even lets say a 12 miler on the day after a long run, stay on pavement and get it done in 2 hrs with same effort than due the tech trail that would be an hr longer?..............not sure if that make sense.....I am in my late fifties

Good to see some fellow NCers on here. I'll be doing the Southern Tour race in Wilmington as part of a relay. I did the Savannah R2T 50k a few weeks ago and had a great time. Thought about doing Gator Trail but it's on my anniversary weekend and we are getting out of town. I am running the Mountains to Sea Trail 50k on my birthday in April. Going to add on a few extra miles to make it 35 miles on my 35th birthday.

For my ultra training, I did solely time based running based on terrain made it different mileage depending on how good I felt and how the weather was.

Awesome questions! My general philosophy is run by time early in training cycles, and distance later in training cycles. So if you have a technical 50k in 4 months (Rut for you?), just do long runs by time for 2 months, working up to 4ish hours (assuming the 50k will take a long time). Then, when you are fit and healthy, start running by distance. Focus on specificity for distance-based runs--if it's technical, do them on technical terrain. For the time-based runs, you can do whatever you'd like :)

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David Roche
"The Happy Runner" book: https://www.amazon.com/...Longer/dp/1492567647
Coaching: https://swaprunning.com/

Thanks......Rut in beginning of Sept......Big Horn 100 in June. Thanks again. Did an 18 miler in snow and mud that took well over four. In coming months I have some 14 milers going over passes that take 4, yet on flatter terrain around home that would be well over an hour less
Thanks again.

I don't really lift weights too much, but I do a 45 minute TRX workout 1-2 times a week for strength training and it has made a MASSIVE difference. I've noticed benefits due to increased core strength and my legs take much longer to fatigue, especially on hilly courses.

As was just mentioned...core strength is big. Work your core regularly and get a strong midsection and hips. I've been slacking on this and paid for it yesterday on my long run, I kept falling into a slouched over/hips back horrible posture and my form just fell all apart.

See ya there

Have you done it before? What you using for training plan, and if you don't mind, what age you in

Any recommendations? I have a suspension system at work, and I am looking to knock the dust off of it and gain some strength for this upcoming season

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When all is said and done. More is usually said than done
Ba Ba Booey

Turd where are you getting your long runs done at?

Mostly I go down river road (its near my house also close to snows cut) and from there I will either head toward Kure Beach, I do the trails in CB state park. I've also parked at the aquarium and run to Bald Head and back on the beach. A few longer runs in WB as well

You racing this year? If so, where?

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When all is said and done. More is usually said than done
Ba Ba Booey

I'll be attempting my first 50K this year. Playin' Possum 50K in Delaware, OH. It's mid May.