Hal Koerner

Hal Koerner's Field Guide to Ultrarunning

Training for an Ultramarathon, from 50K to 100 Miles and Beyond

• Broschiertes Buch

Produktbeschreibung

Ultramarathon doesn't leave much room for mistakes. This book shares hard-earned wisdom, field-tested habits, and insider tips to help you prepare for your ultra.

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Produktdetails

• Verlag: VeloPress
• Seitenzahl: 224
• Erscheinungstermin: 18. September 2014
• Englisch
• Abmessung: 228mm x 154mm x 20mm
• Gewicht: 368g
• ISBN-13: 9781937715229
• ISBN-10: 1937715221
• Artikelnr.: 40403512

Autorenporträt

Hal Koerner is one of America's top ultrarunners. He has won Hardrock and twice won the Western States 100. He has finished on the podium in over 90 ultramarathons, setting fastest known times on the Colorado Trail and the John Muir Trail. Hal is race director of four popular trail runs in Oregon and owns Rogue Valley Runners, a running store that is a Mecca for trail runners in the Pacific Northwest.

Inhaltsangabe

Writer's Note Foreword by Scott Jurek Preface Acknowledgments 1 GETTING STARTED Why run an ultra? Who can do an ultra? You Know You Are an Ultrarunner If" ¿; Tackling the distance: 50K
50 miles to 100K
and 100 miles; 50K-steps to increase the 26.2-mile threshold; 50 miles to 100K-time on feet becomes crucial; 100 Miles-putting it all together; choosing your first race; settting a goal 2 TRAINING FOR ULTRAMARATHON Pace
trail technique
What if I don't live near trails?
ascending
power hiking
trekking poles in ascents
training for ascending
technique tips for the ascent
intensity training
hill training/strength work
speed work
tempo runs
easy runs
long runs
How long is long?
mileage-quantity vs. quality
preparatory races
recovery/rest days
Am I overtraining?
taper
weight training/core work
Crosstraining-Yes or no?
road and trail-mixing it up
stretching
Do I need a coach? 3 ULTRAMARATHON NUTRITION & HYDRATION One guy's fueling strategy
How many calories do I need to run an ultra
What nutrition do I need?
gels
gel alternatives
fat-based chews
fruit-based chews
baby food
energy chews
sports bars
salt
sodium content
a word about whole foods
nutrition-dense and portable whole food options
caffeine
hydration
water vs. sports drinks
recovery drinks
recovery drink ideas
beer 4 ULTRAMARATHON GEAR Shoes
Do I need a trail-specific shoe? Are my shoes worn out? Clothing
performance
a short word about socks
gaiters
compression
hydration: packs vs. water bottles
trekking poles
flashlight/headlamp
choosing a headlamp
watch
GPS
GPS: a caveat
music
Hal's playlist 5 MAINTENANCE
SELF CARE AND FIRST AID FOR ULTRAMARATHON RUNNERS Preventing and caring for small injuries
blisters
blisters-preventive measures
toenails
Hal's Manity Kit
chafing
Should I shave? Rolled ankle
kinesiology tape
cuts and bruising
pain relievers
tummy troubles
vomiting
Why do I feel sick and how should I deal with it during a race? Diarrhea
kidney failure
hyponatremia
cramping
Am I racing too much? 6 DEALING WITH YOUR ENVIRONMENT Technical vs. nontechnical trail
running in mud
running on ice
running in snow
water crossing
running at altititude
tips for better breathing at altitude
altitude sickness
lightning
cold/heat management
cold
hypothermia
heat
heatstroke
going to the bathroom
when you have to go-a few tips
animals
safety tips in the wild
snakes on the trail
watch out for stingers
running with dogs
going off trail
trash on the trail
getting lost
drinking from natural water sources
drinking unfiltered water-a few tips
night running
tips for running at night 7 ULTRAMARATHON RACE DAY Traveling to your race
warming up before the race
preparing your crew and pacers
check the rules
crew
pacers
What makes a good pacer? Muling
Should I go it alone? Drop bags
fueling and hydrating during a race
dining chez aid station
fluid-What
how and when to drink
monitoring weight loss during a race
pace on race day
cutoff times
mental focus on race day-tips and strategies
talking on the run
nasal strips
racing with friends
passing on singletrack
DNF: when enough is enough
tips for how and when to make the call
cooling down after the race
Top 10 Must Do's on Race Day
Top 10 Do Nots on Race Day 8 HAL KOERNER'S TRAINING PLANS FOR ULTRAMARATHON Intensity workouts; tempo runs; fartleks; hill repeats; training races;
the plans: 50K
50 miles to 100K
and 100 miles; training plans and setbacks Afterword. What's next? Index About the Author