Has anyone done the Western States 100 Endurance run? What type of training goes into this? Did you follow a plan and if so, which one? Is it worth considering?
Thanks.
i haven’t done it, but i’ve talked about training with a two-time winner on several occassions.
the most helpful tips:
training volume is not that much more than a marathon, just different.
instead of one long day on the weekends, it’s back to back long days (20 sat, 15 sun instead of just 20 sat).
also, learn to run slow, right from the start, otherwise you could have a very long last 70 miles.
I would certainly have a plan together, whether it’s something you find, or put together yourself. I know I can train for a marathon without a written plan, but getting too far behind on 100 mile training can be a lot worse than undertraining for a marathon.
let me know if you need any more help, I know several ultra runners (specifically trail), and am planning on a 100 mile trail race next summer.
Depends on where you are with your running goals.
I ran my first 100-miler and it was a most satisfying experience.
HOWEVER, i am still incredibly young and I found out that i lost **A LOT **of speed doing the training for the race and the subsequent recovery (i’m still only at 30-40 mpw). So while i do want to do WS eventually, I’m holding off on ultras greater than 60ks for at least another 5 years and just milking my footspeed (as slow as it is right now) for now…
But as mentioned above, the plan is really similar to a marathon. I did my hundred on about 80-100 mpw. I know i could get away with finishing one on about 45-50 mpw.
But as mentioned, it’s the back-to-back long runs on the weekend that are most important. Just base if off time (4 hr run one day, then 90 minutes next. Build it so maybe about 4 hr and then 3 hrs). Then just toss in one or two shorter runs during week and you’re set. But as mentioned during the race, go slow, take regular walk breaks and EAT
The quickest way to get a number is to volunteer…in fact I think its a requirement these days. You need at least one year working the event before they will even consider you as an entrant.
I know one ultra veteran who voluteered 3 years before getting a number.
Scott Jurek’s company, Beyond Running, does a Western States Camp if you are interested. Here is info from last year:
A friend of mine at work as qualified twice now, but has not gotten in. He tells me that if you dont get in the after 2 tries, after you qualify for the third time, you are in.
Dave
Volunteering at the race does not guarantee you an entry. The race does have a requirement that you volunteer 8 hours at any race or working on trails but you do not have to volunteer at WS 100 specifically. You have roughly a 50% chance of getting in on any given year once you have qualified. I have already sent in my application for 2007.
I don’t know about WS100, but I used the following plan to finish a 50 mile trail race in ~10 hrs:
http://www.halhigdon.com/ultramarathon/ultramarathon2000.htm
You might also want to get this book, lots of good info: “A Step Beyond: The Definititve Guide to Ultrarunning”
.
Thanks for all the helpful replies. I don’t plan on making it this year (as someone mentioned that the registration deadline is approaching and I haven’t qualified yet), but is something I plan to do in the next few years.
that is simply not true, you do not need to volunteer at WS to get in…but for most 100s you do need to fulfill a volunteer requirement, usually 8 hours at an ultra or trail race…
you do need to qualify…check the websiste for details, for my AG it is a 50 mile race in under 11 hours, or complete a 100mile race in the allotted time period. Then you can enter the lottery. True, of you do not get in 2 years in a row, the third year you are guaranteed in.
WS is considered the Boston or Kona of 100s, if you could make that comparison…although people do it at times as their first, most who do it regard it as some long term goal and a lot won’t do it as their first 100. It is not the hardest out there, but is distinctive because if its history.
check out the website www.run100s. com for info on ultras…
I’ve done it four times (well, three actually, I dropped at 80 miles in '85). Three Silver Buckles (sub 24hr. finish, twice top ten).
Bottom line, get comfortable running on the most vicious terrain you can find, for hours. You don’t need to start this just yet, but come Feb. March, you need to spend at LEAST two days a week on the trails, tackling the hills, the roots, the rocks, the bears, for many hours.
Start conservatively, as this type of running will probably cream you at first. Build up over the next three months to at least a 6-8 hour run/walk over the most challenging terrain you can find. It can’t be too challenging, frankly. If you have hills/mountains to train on, you need to get used to many hours of descending (eccentric contraction). This is the key variable in a successful WS outcome, your ability to withstand many hours of steep rocky, downhills. Then of course the other elements play a role in your race as well, nutrition, heat adaptation, etc.
As for packaged training plans, I would be hesitant to jump at anything just yet, maybe never, as you need to figuire out for yourself some of your own individual needs. This comes through experience gained out on the trails dealing with the above, everybody’s different. A good way to gain knowledge fast is to build up to a 50km Trail race somewhere near you, and go through it. Chances are you will be rubbing elbows with some folks who have a lot of experience and can give you advice.
You need to do a qualifying 50 miler to be able to enter the lottery. You have until the 15th of next month, to enter for the '07 race. I assume you are talking about '08, in which case next summer can be used to build your experience etc. A great way to get a hands on feel for what you are getting yourself in to, is to volunteer either to pace someone, or work an aid station at the race. I would highly recommend this. It is virtually impossible to get the feel for this baby until you have actually been on the trail and checked it out first hand. Another excellent deal is the Memorial Day training camp the WS people put on. It is 3 days of running on the trail (the last 70 miles). If you do this, you will be so much better off in terms of planning your WS attempt. I say, attempt, becuause I won’t sugar coat it, this puppy is tough! Unlike IM’s where you typically get about a 95% finisher rate, the average for the past 30 years at WS has been about 60%. This is NOT because thes people are less trained, it’s because it is waaaaaaaaay tougher that an IM. I’ve done both, I can tell you, DO NOT take entry in to the event lightly. On the other hand it’s 24 (+ -) hours of incredible experience you will never forget. That finish line is like nothing else.
PM me if you need more help, I encourage you to give it a shot. But, you need to really dedicate yourself to it.
The quickest way to get a number is to volunteer…in fact I think its a requirement these days. You need at least one year working the event before they will even consider you as an entrant.
I know one ultra veteran who voluteered 3 years before getting a number.
This is incorrect. Prior volunteering has no bearing on race entry. It is by lottery of the qualified entrants. One must run at least a 50 miler in under 11 hours in the time frame (about 15 mos.) required by the race organization. If you are selected in the lottery, then you have a trail work requirement that must be completed by the end of May. You have to do 8 hours of service somewhere and have an official sign off on this for you. It can be volunteering at an event (typically, a trail Ultra) or doing trail work for the Forest service or a Park. The rangers can sign off for you. This is to ensure that they are doing the right thing, and they stay in good standing with the U.S. Forest service.
Another clarification is that if you enter the lottery and are rejected two consecutive years, then you are an automatic in the third year. But, you still need to do your 50 mile qualifier each and every time.
I’ve done it once, paced and crewed several other times. pdxjohn’s response is spot on. Read it carefully.
Thanks for the AWESOME perspective. I have been contemplating an ultra for some time and am currently preparing for the JFK50. I have been following the on-line advice by the experts.
I agree with your mentioning of the downhill adaptation. I ran a long trail run with some experienced ultra runners last weekend and their ability to descend was amazing. I have a hard time “just letting go” and not finding myself “picking” my way down a hill. I know that it will get easier with experience.
Hopefully one day I will do WSER and one of the big ones out here in the East. Thanks again.
Thanks for the great, informative posts. My plan is to run Comrades 07 and take it from there. Your comments will certainly help me in my preparation.
sublime information. i just entered the lottery for 2007 and as far as i can see there really is no substitute for hooking up with somebody who’s done a few 100 milers.
there’s no research out on this. you’re on your own!
I have been looking back at the thread…great advice…It was a coincidnece I watched again the DVD “Running for the Soul” about the WS last night as there was nothing on non cable TV and I was trying to get my running motivation back again…and I agree, a 100 I think is WAY harder in so many ways than an IM, its a different challenge. I have got to mile 85 of a hundred. Now how did I get 'so close to finish and not do it?..well try it you will see… 15miles can seem like a lifetime away sometimes…it is so interesting how it brings up so many things, mental and physical. I enjoyed the training so much, it was like training for my first IM…I was obsessed! I read everything I could on the internet, read tons of race reports, but as awol (I think) said…you are on your own, and that is what I like about it…in your ‘normal’ tri club…you know people who have done the IM…but the 100? not too many. And there are NO egos around that is for sure…there are so many variables besides talent and training that go into ultras…its really a different world. I really would encourage anyone even thinking about this to try some trail runs and a 50miler…its so fun! And sick, yes. So I am going back next year for sure to finish! but, you never know and you have to take that huge possibilty of a DNF…it does make the finish so special, I can only imagine it still for now. But when you are running in the dark, in the woods, and you have already been running since it was dark that morning…well its quite a mind buzz and experience.