Training for Your First Ultra Marathon

Amy here.  I write most of the content for this site, if not all of it.  I don’t usually write in first person just because I’m always running with someone else and reporting on it.  My opinion is great, but not what matters when reporting running news.  Any who…

This past weekend I ran my first ultra marathon.  Because I’m a veteran marathoner, I knew how to train but ended up tweaking just a few things. This is what I learned:

1.) Fuel early, often and consistently.  I am pretty sure I perfected this during training – but it was confirmed on race day. I ended up taking 10 GU gels over a 7-hour period and never bonked.  When nausea kicked in at the 20-mile aid station, I knew I needed to eat more.  So I did.  And it worked.  Even 5 miles from the finish (this was a hilly, muddy, gnarly ultra), I knew I needed back up at the last aid station, and sure enough – a GU got me to the finish line.

2.) Hydrate often.  I purchased a hydration pack earlier this year and fell in LOVE.  I kid you not. I hate holding bottles (and in this race, hands were necessary for holding onto trees and balancing while flying down muddy hills) and I have never looked back.  Hydration packs FOREVER. I <3 Hydration Packs.  You get the point.  Make sure you have water available at all times.  You never know what the course might be like on race day.

Nathan Intensity (Women's)

Nathan Intensity (Women’s)

3.) TRAIN ON HILLS.  I have become a stronger runner because of my hill training and I will always add hills to my weekly mileage.  I am not talking just one.  I’m talking 5-6.  Strong quads=Strong running.

Boom.  Those are my lessons learned while training for an ultra.  Now I’m headed back to marathon training with a better understanding of training and I’m a stronger runner because of it.

(The ultra was the McDonald Forest 50K, btw, recommended only if you’re the adventurous type)

Tips for Trail Etiquette

With the warm weather sweeping the snow under the rug (for the time being), we’ve noticed the trails are starting to get a little busier. Such is the case in a town nationally known for superior trail running and mountain biking.

But there are a few simple things you can do when merging onto a trail during your happy run in the sun, to make sure your experience is as pleasant as possible.

1.) When coming up behind someone, make sure you let them know you’re there before you’re directly on their heels. A simple “on your left” will do, just to let them know which side you’ll be passing them on.  If they’ve got ear buds in, you’ll need a little more boom.

2.) Keep your four-legged friend on a leash in designated areas.  There are some off-leash spots in Bend, but you’re likely to meet plenty of other four-legged (and two-legged) friends along the way. The leash will keep these encounters smooth and friendly (whether you leash up your two-legged friend is entirely up to you).

3.) Leave no trace. Bend’s parks have a healthy supply of trash cans, so please use them to your advantage.

4.) Smile.  We’re a friendly bunch of people, and running makes us happy.  If we say hi or wave, do us the courtesy of returning the favor.  K.I.N.D. (keep it nice dude)

5.) There’s plenty of trail for everyone, so make sure you yield to those coming at you.  We’d hate to see a head-on collision involving two runners. Just Say No to drinking and running.

Watch out for drinking runners

Watch out for drinking runners

Max Gets His WS Ticket and More

We’ve been on hiatus for a few, just due to life in general, but we’re hoping to be back and more in your face informative than ever.  Race season is hotter than hot (literally, it’s like, 80 degrees outside right now), and we’ve got some updates that will blow your socks right off, unless you’re wearing these:

Injinji Socks

Injinji Socks

 

 

 

 

 

 

 

RESULTS

On Saturday, Max King finally got his ticket to Western States 100.  But he didn’t just win it – he won it in style. Max won the Ice Age 50 mile in Wisconsin, and set a new course record:  5:41:07.  Here is his race report.

Max after his Ice Age finish/win

Max after his Ice Age finish/win

Back here in Oregon, Rod Bien placed 2nd at the McDonald Forest 50K in Corvallis.  A serious mud fest didn’t keep him from finishing in 4:11:15. Other Bend finishers included:

Brian Frankle – 5:10

Jason Moyer – 5:21

Joshua Marks – 6:04

Mandon Welch – 6:19

Bob Reininger – 6:20

Amy Farkas – 6:23

Bruce Knowlton – 6:24

Benjamin Baxter – 6:29

Andy Stallings – 6:29

Celia Leber – 6:46

Cory  Smith – 6:54

Amy Clark – 6:55

Sarah Kelly – 7:27

Charissa Miller – 7:43

Tehama Wildflowers Trail Run

A little birdie mentioned to us today, that there was a little 50K down in Red Bluff, California this weekend. The website boasts views of the Sacramento River, Mount Shasta, and Mount Lassen in the peak of wildflower season.  It’s called Tehama Wildflowers Trail Run, and some Bend folks competed – check it out:

Mt. Shasta

Mt. Shasta

Kari Strang – 4:49

Julie McCabe – 5:39

Cheryl Younger – 6:34

Way to represent, ladies.

 

More Bendites Who Finished Boston

We left out a few folks who finished the Boston Marathon yesterday, whose names weren’t located right away.  They deserve a BIG CONGRATS (although, they’re probably at a Red Sox game right now):

Stephanie Waritz – 3:39

Nick Lelack – 3:41

Peter Gutowsky – 3:41

Wendy McCullough – 3:48

Tonya Koopman – 3:49

Lynnette Cauble – 3:49

Brad Sall – 3:51

Nicole Vaillant – 3:55

Amy Houchens – 3:58

Keli Timm – 4:04

Cherri Brewer – 4:41

Start of the Boston Marathon in Hopkinton, MA

Start of the Boston Marathon in Hopkinton, MA

Bendites Who Were Boston Strong

Bend represented in Boston today, with the following finishers crossing that blue and gold finish line on Boylston Street:

Emma Chaput – 3:13

Katie Bien – 3:15

Jennifer Lloyd – 3:18

Michael Mosley – 3:21

Charmion Freifeld – 3:24

Evelyn Young – 3:27

Adrian Murphy – 3:32

Laura Blossey – 3:33

John Weinsheim – 3:34

Lindsay Peters – 3:35

Jessica Slaughter – 3:14

Timothy Leedom – 4:26

Harold Palmer – 4:05

We know there are others living in Bend who finished today, but the above results are the official times from the baa.org website.  Let us know you finished, and we’ll post your time if we missed you.  Congrats to you all – today you filled a hole that Boston needed filling.

Joe McIntyre & Danny Wood both finished the Marathon today - both are members of Boston's own boy band New Kids on the Block

Joe McIntyre & Danny Wood both finished the Marathon today – both are members of Boston’s own boy band New Kids on the Block

Rumble & Sonoma Results

What a weekend.  From snow last year, to sun on Sunday in Sisters for the Peterson Ridge Rumble.  A stellar event RD’d by a super stellar dude – Sean Meissner.  This was the Rumble’s 12th year, and it seems like everyone came out to participate.  Top finishers from Bend included Ryan Bak (20-mile), and Denise Bourassa (40-mile).  For a complete list of results, click here.

We were able to participate, and will give a full race report in a later post.  Those who’ve run the Peterson Ridge trail system know that on a clear day, the views are stunning and trails are technical, but a blast to run.

The Lake Sonoma 50-mile was also this weekend – and Bend’s own Stephanie Howe stole second with a time of 7:33:24.  Max King finished in 7th with a time of 6:37:20 – not in the top three, but still an amazing finish.

Other Bendites who finished Lake Sonoma include

David Town – 8:34:00

Laura Kantor – 13:40:19

Quad high-fives to all of you inspiring folks who went out and busted up the trail with all your high mileage.  Way to start the season!

Start of the 2014 Rumble

Start of the 2014 Rumble