Moving Up From a 50 to a 100 Miler

Experience From - Rock Cogar , Steve Pero , Stan Jensen #1 , Tony Covarrubias , Bob Rayburn , Dana Roueche , Matt Mahoney , Stan Jensen #2 , Cheri Gillis , Shawn McDonald ,

Any advice from all you seasoned 100 milers on how become 100 mile trail runners

Because there are very few races between 50 and 100 miles, it appears that beginners must double their longest long run distance in a single day !

I suspect that my experience with my first 100 (1999 OD100) was typical. My50 mile runs and races prepared me to run 50 miles fairly well and not much more. I found myself at the halfway point in 11 hours but suffered through18 more hours to get to the finish line. It was embarrassing to endure the whole distance and not even finish "officially" when I am used to being in the top third of finishers in marathons, 50 milers and Ironman distance triathlons.

So what does an ultrarunner do, run the first 100 of the season, making sure to get at least to mile 75, as a trainer for the next 100 ?

I am sure that a very significant percentage of persons on the list are at the 50 mile level and would really like to make this gigantic leap, so come-on you tough veterans, tell us how.

A good friend once told Me before my first 100 that the only difference between the 50 and 100 was to just go slower and eat more...it worked for Me.

I completed my first (Angeles Crest '95) by running two of their training runs and using a crew and pacers to help me through the last half. If you want to run OD again, get some friends and train on the course. For the race, go overboard: have a crew, a "safety companion", and a drop bag wherever you can. No reason to drop because you needed something you'd left at home.

Because there are very few races between 50 and 100 miles, it appears that beginners must double their longest long run distance in a single day !

There are at least a dozen trail races that are between 50 and 100 miles long, or that are so tough (e.g. Zane Grey Hughline Trail) that it'll take most people several more hours to finish than a 50-miler. If you want to experience the second half of a 100, go for a night run after finishing a trail 50 earlier that day.

So what does an ultrarunner do, run the first 100 of the season, making sure to get at least to mile 75, as a trainer for the next 100?

As Steve Pero said, go slower and eat more. You don't want your splits to be 11+18 (more like 13+15 at OD) and you'll need to learn how to keep your food, hydration and electrolytes under control.

You have finished your first 100-miler, now you just need to make it official and that just means being faster by an hour. You can do it.

I have the same reservations as Rock ... even a 100K doesn't seem to be sufficient.

I noticed an announced 100 miler that had an optional 25 and 50 miler attached; as it was on a 25 mile loop. Why not offer a 75 miler as well.

I think Stan Jensen mentioned earlier today the suggestion of doing a night run after a 50 mile trail during the day. I think Stan highlights a very important aspect of 100 mile training here. A big difference between 50s and100s is the night: because of this I find 50s very much runs of the body while 100s are runs of the mind.

To bridge the gap, try a 24 hr run. You decide how far you want to run and get the benefit of experiencing the night portion of the run. If you end up running 100 miles in the 24 hrs, I guess there was no reason to be concerned.

Also, 24 hr runs don't necessarily have to be run on a track or paved loop. Scott Weber organizes one on a 4 mile out and back on a rolling trail/dirt access road in May.

I found that running 100 miles is MUCH harder than 50. I never had a DNF until I tried 100, then had 3 in a row. So I took a survey on this list (about 5 years ago) to find out how people trained for 100 miles vs.. 50 miles. What I discovered was that there is very little difference, about 10% higher mileage and slightly more emphasis on long runs or back to back long runs. The average was about 50 miles/week with back to back long runs (typically 30 on Saturday and 20 on Sunday) once every 2-4 weeks.

By the way, I don't train this way. I don't do back to back runs, but rather I use each ultra every 1-2 months as training for the next. My highest mileage was 25/week for the 6 months before Hardrock, but I also cross train with biking, walking, and weights. My training runs were two50K's, 3 50 milers, one 100 miler (Massanutten) and a 28 hour DNF at Barkley. I had 4 weeks of altitude acclimation before Hardrock with all of my training in the last 2 weeks at 10,000 to 14,000 ft. elevation.

The big differences between 50 and 100 are in pacing, eating, and sleeping (or lack of). Before I finished my first 100 at Vermont, I Had, over about 2 years, training runs of 62, 52, and 70 miles (all 100mile DNF's) and 24 hour runs of 84 and 80 miles. It wasn't until my first 24 hour that I knew how to handle running all night, and it wasn't until a 30 hour training run at Barkley (a 40 mile DNF), that I knew how-to handle the same in the woods. Once I had done those, I had no problem finishing Vermont in 27:53, then Leadville in 29:49 4 weeks later.

So, my advice is:

Pacing: plan on running 2.8 times your 50 mile time. Your 50 mile split should be at least 2-3 hours slower than normal. Plan on running no more in a 100 than you do in a 50, and add 50 miles of walking spread evenly through your race. Unless you can run 50 nonstop, then walk all uphills, no matter how slight, even in the first mile.

Eating: eat everything you would normally eat if you weren't running. Don't try to do it all on Gu, Powerbars, etc. unless that's your normal daily diet (uck).

Sleeping: take caffeine during the night and plan to go slower. Your energy and pace will return at dawn. My normal schedule is 100 mg caffeine at 10PM, 100 mg at 1AM, 200 mg at 4AM, and none during the day. If you are addicted (taking caffeine every day), your doses will be higher.

Rock, you missed your chance at finishing a 100 in Aug. or Sept. after your 100 mile training run at OD.

Tony wrote:

I have the same reservations as Rock ... even a 100K doesn't seem to be sufficient.

I found the experience of pacing runners for the last half of a hundred invaluable in preparing for my own 100 miler. I thought it would be hard to run through the night but found that I loved it!

I would echo what Stan and Matt wrote about training for and running in 100 mile trail races. The real key thing is to get some significant experience in races up to 100k (i.e. being out all day on the trail) and to build up your endurance base over a couple of year period. A few of your long runs should be longer than you would do in preparing for a 50mile run. Maybe if you do mostly 20-25 mile long runs to prep for the 50, then do a couple of 35-40 milers to prep for the 100. Other tips include:

• do a couple of back-to-back long runs on weekends, with about25-30 miles each day. This will simulate running on tired legs and the additional metabolic load of the 100 miler. Plus you learn to hold back the first day, as you need to in the first half of the 100. Put the back-to-back weekends about 4-5 weeks apart in your schedule, and do the last one 3-4 weeks before the 100 mile race. This allows for adequate recovery and a good taper before the race.

• do a few night runs on trails, of similar terrain and roughness as you will have during the 100. These can be done in the evening, and maybe do one longer one where you start about 9 pm and finish about 3 am. It will open your eyes about running at night on rocky trails, and help you figure out best how to stay awake all night.

• run a couple of longer races (50Mile-100k) in the last three to four months before the race, to test out your nutrition-hydration system, equipment, etc. and to see where you are fitness-wise. Try to go out easy and finish strong. It will help your confidence a lot by doing these races.

• practice walking on the trails, go at a good moderate pace that is moving along, but at an easier effort in aerobic terms than when you run, you will probably walk a significant fraction of the 100 so it is best to be comfortable walking uphills and mixing in walking in other places.

• find good bright flashlights that you can see the trail well with, and test these in your night runs

• train any crew you want at the 100, by taking them to your "warm-up" 50M and 100k races, to help you, and also run some training miles with your pacer if possible to review your race plan and how you want them to pace (in front, behind, talk a lot or little, remind you to eat/drink or not, set a timer to remind you, etc.)

• during the 100, start off really easy, walk any significant uphill, and just run the downhills in a flowing easy way. Later in the 2nd half you can pickup (or maintain) the pace and you will still have legs. Try for a split at the half way point about90-120 mins. slower than you would run that 50 as a race, and then try for a slowdown of 20-25% (2nd half compared to 1st half).

• think carefully about your footwear needs, and ways to prevent or treat blisters. You are much more likely to get blisters after all the miles of the 100, on rocky trails at night when you aren't as agile in avoiding the rocks/roots/mud. It is well worth it to change shoes once or twice during the 100, you take maybe 5more minutes aid time but can more than gain that back with feet that feel refreshed and that stay blister free. Also change socks and dry off your feet.

• plan out what you want in your drop bags about 2-3 weeks before the event, and get the bags ready a few days before you travel to the 100 mile race. ask others what they take and why. use several drop bags unless you have a crew.

• Most of all have fun out there in training and during the race. Mentally, work your way from aid station to aid station. Keep your "self talk" positive and if you get behind schedule or run into a problem or down period, stay calm and keep moving. Rest, drink, eat, and hang in there. There is no such thing as an "easy" 100mile race. Develop determination and a strong body in your training and pre-100 racing, and both will be there for you on race day.