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27 Articles

From All of Us, Thank You.

UltraRunning was originally created for ultrarunners, by ultrarunners. Over 40 years later, it remains exactly that – inspired by you, our readers. The survey we conducted in September included over 1,000 subscribers and gave us a glimpse of just who you (our readers) are. GENDER: 27% female 72% male Less than 1% non-binary AGE: 31% age 50-59 26% age 40-49 18% age 60-69 14% age 30-39 9% age 70+ 2% age 19-29 LENGTH OF TIME RUNNING ULTRAS 32% 11+ years 28% 1-5 years 27% 6-10 years 9% have not run an ultra 4% have been running ultras less than a year As you can see, many of our readers have been participating in this sport for a significant amount of time, but we have a number of subscribers who are still working toward their goal of becoming an ultrarunner. After all of these years, we wouldn’t be where we…

From All of Us, Thank You.

Golden Tickets at Javelina Securing a lead early in the race, Ohio’s Arlen Glick finished first overall in 13:14:51, closing in on Patrick Reagan’s course record of 13:01:14. Glick’s is the third-fastest time on the course, with Reagan also holding the second-fastest time. Ryan Montgomery blazed in with a time of 13:33:52, finishing in second. Cole Watson was 16 minutes back in third, with a time of 13:49:33. On the women’s side, Camille Herron finished behind Watson, nabbing first female in 14:03:23, the course record and fourth overall. The previous course record was 14:52:06 set by Devon Yanko in 2015. In second, Brittany Peterson finished with a time of 15:47:23 and eighth overall. Tessa Chesser was third in 16:25:05 and tenth overall. Glick, Montgomery, Herron and Chesser all received Golden Tickets to Western…

Patience, Discipline & Confidence

As a coach, I’ve found three words that provide a useful, practical mantra for distance running: patience, discipline and confidence. Ultra success involves putting in the work day-by-day for a payoff that could be months or years away, with the patience, discipline and confidence to stick to an adaptable plan and not panic. Here’s how it applies throughout training and on race day. PATIENCE Ultrarunning is the definition of a sport where delayed gratification pays off. Building fitness and experience over years leads to incremental gains and there’s no shortcut to running well – it always takes work. However, the practical benefit of thinking of the word “patience” during a race is in the ability to hold back in the early stages. Start lines buzz with adrenaline and testosterone, coaxing a large portion…

Three Principles of Creating a Long-Range Plan

When I look back at a year’s worth of training and racing for any athlete, inevitably, one common theme emerges. The athletes who reaped the most success during the year were also the athletes that planned out their training 9-12 months in advance. This does not mean that they laid out every single last mile, but these athletes at least had a high-level overview of aspects like how their mileage would ramp up, when to do intensity and when to incorporate more vertical in their training. I have always found that if you get the general flow right, the details tend to take care of themselves. To evoke a common phrase from another one of my coaching colleagues, “The notes don’t have to be perfect if you figure out how…

Three Principles of Creating a Long-Range Plan

Mark Your Race Calendar

How is another year drawing to a close so soon? It feels like we’ve been living in a time warp over the last 18 months, with the traditional annual markers missing. It throws me for a loop when anyone asks me the date. But the world is gradually getting back to something resembling normal, and it’s exciting to think that we should be sitting down and planning out a race calendar for next year. Do you even need to sit down and plan a race calendar? No, not necessarily, but it’s worth mulling things over before deciding that you’ll sign up for races “whenever.” If you want to run any of the big ticket races like UTMB or Leadville, you should know the lottery dates. If you hope to put your…

Mark Your Race Calendar

Gear Up for Winter Training

Ultramarathon training in the winter months brings on different challenges that can deter the bravest of runners. Having lived in Oregon for most of my life, I am often asked, “Do you run in the rain?” to which I respond, “If I didn’t run in the rain, I wouldn’t be a runner.” So, the question is, how does one manage all the elements of winter while maintaining a good base and preparing for the spring and summer ultras? Much of it comes down to having appropriate gear. Starting from the top, several options for head gear are a must. If it is a little chilly but dry, a buff will suffice to keep my ears warm. A few degrees colder and I’ll reach for a beanie. If it is raining but…

Gear Up for Winter Training

Winter Multi-Sport Racing

Before diving head-first into the wonderful world of ultrarunning, I was seriously involved in winter multi-sport racing in the small mountain communities of Moran/Jackson, WY, and Steamboat Springs, CO. In the summer, endurance athletes played in the mountains and in the winter, we played in the snow, albeit with lots more gear. After my first real “mountain running” season in 1997 while living in Grand Teton National Park, I moved to the town of Jackson for the winter. It was there that I bought my first pair of heavy backcountry skis (touring skis are skinny with scales and metal edges) and snowshoes. I ski-toured a lot that winter with my buddy Jon through tamer parts of the Teton backcountry. We would ski uphill, getting in a good aerobic effort, then do…

Think Like a Researcher

When I was asked to start writing this column in 2015, I had just started as an assistant professor at The College of Idaho after moving from the Bay Area. I had just injured myself and was struggling to regain the peak running form I achieved a few years before. Since then, I’ve gotten married, had one kid (our second is due around the time this goes to print), been promoted to associate professor and awarded tenure, started coaching and am still injured with some non-repairable cartilage damage. Ultrarunning’s popularity has soared with more races and podcasts than ever. I’ve also been lucky enough to write about 60 articles for UltraRunning Magazine, a constant resource in the ultrarunning community for decades. I have covered how to improve your ultrarunning with…

Goals for the Year Ahead

Just like that, a new year is upon us. Hopefully, for the first time since leaving 2019, we have a full year of certainty to look forward to in both running and everyday life. We’ve been going with the flow that 2021 has offered us with race date changes and limited travel options, so we might even feel like taking an extra breather this winter. But the world never stops circling the sun, so we also have to be ready for what that next orbit will look like in 2022. Ever since I started running ultramarathons in 2011, I only like to think about specific goals within the year. I may set goals that require multiple years to achieve, but I work myself back from them to determine, what it is…

Goals for the Year Ahead

Knees: Understanding Risks and Overcoming Injury

In any given year, it is estimated that approximately 1 out of every 4 active ultramarathon runners will suffer from knee pain or a knee-related injury (Hoffman, 2104). What most people don’t know is that running, more often and in further distances, has been found (in a number of studies) to prevent knee injuries (Satterthwaite, 1999; Wen, 1998; van Gent, 2007). How can we make sense of this paradox? An important paradigm in sports medicine reveals that exposing your joints and tendons to a sudden, heavier than usual load puts them at risk of injury. However, the better we prepare joints and tendons for the load through consistent training, the more injury-resistant they will become. Running injuries to the knee may include (especially in older runners) arthritis (typically osteoarthritis), iliotibial (IT)…

WHAT TO DO IF YOU HAVE KNEE PAIN:

1. If your knee hurts when you are doing a particular activity, stop doing that activity but stay active in other ways that are not painful with a plan to gradually resume the painful activity later. 2. See someone you trust for a diagnosis if the pain does not go away in a matter of weeks (or less, depending on severity). 3. Remember that running is not “bad for the knee,” per se. But if you have developed an injury (tendonitis, meniscus tear, cartilage damage or effusion (water on the knee)) that gets worse with running, give your injury the time it needs to heal. 4. Just because you have been found to have arthritis, a meniscus tear or cartilage damage on X-ray or MRI does not mean it is hurting you or…

Adaptation Over Fear

This summer, instead of dreading forest fire season, I tried to roll with the punches. I made plans. I adapted my plans when the AQI was horrible. But I tried to not avoid making plans in fear of bad air quality. In a way, that would be surrendering to pollution. One weekend in mid-July, I was backpacking with friends on the Colorado Trail. We woke up one morning to a sky of gray, gross haze. Without cell service or an air quality testing device, we guessed the AQI was over 120. Any level over 100 is considered unhealthy for sensitive groups and any level over 150 is considered unhealthy for all people. All we could do was continue as planned. The smoke put a damper on the mood and on our lungs…

Adaptation Over Fear

“Why is it that everything you enjoy doing seems to involve an extended period of misery?” At first, the question really made no sense. What misery? Sure, it was about 110-degree heat index and we hadn’t slept in 36 hours. I couldn’t remember for sure when we had our last real meal. My feet were a couple of pain balloons and the muscles in my legs were just moving because they had forgotten how to stop. There was some discomfort. But misery? Misery had to be something worse than this. It was hot. But, you know how it is, heat just slows you down. Being hot was not misery. I had fluids. Sure, it was hot water. But, when you are thirsty, hot water tastes just fine. There was a long way…

Our Favorite Things

Food & Supplements Let’s start with the basics: Taking care of your hydration. TAILWIND NUTRITION ENDURANCE FUEL ($30 for a 12-pack of single servings) is available in a new Matcha flavor, which tastes very similar to the Green Tea Buzz flavor it replaced. Each serving has 100 calories plus sodium, potassium, magnesium and calcium to speed fuel absorption and replace the minerals you end up sweating out. Like all of their Endurance Fuel mixes, this flavor dissolves in water quickly and completely, ensuring that you won’t leave clumped up powder at the bottom of your flask. SPRING ENERGY has long been one of our favorite race nutrition companies and they now have two high-calorie drink mixes that are quite unique. We prefer the PINA COLADA ENERGY AND HYDRATION ENDURANCE DRINK MIX ($20…

Our Favorite Things

Timing is Everything

Looking back now, Rachel Spaulding realizes that over the past few years, there have been brief conversational moments, chance occurrences during races and the sheer centrifugal force of a pandemic—all of which have altered the course of her life. At 26, Spaulding’s life has never been better. Her victory at the Old Dominion 100-miler in June – the fourth-fastest women’s time ever since the race started in 1979 – pinpoints the fact that her relatively brief ultra career is one we all need to watch. During the pandemic, she met someone and fell in love. And, through some reflection, she’s come to terms with many of the challenges she faced as a collegiate swimmer—from being bullied by teammates to the profound anxieties she felt as she constantly pushed herself to achieve…

Timing is Everything

THE WORLD WATCHES AS RECORDS FALL

BIG DOG’S BACKYARD ULTRA BELL BUCKLE, TN // OCTOBER 16 4,2* // 2,2 BACKYARD Elevation gain: Approximately 500 feet per yard A 4.16667-mile trail course during the day alternates to a road course at night. Runners must finish the loop before the hour is up, when they begin a new loop. The race continues until only one runner is able to complete a loop. THE anticipated international fan fair was a bit subdued with some travel restrictions for this year’s Big’s Backyard Ultra in Bell Buckle, Tennessee, but there was still plenty of excitement as a previous, two-time, second-place finisher, a.k.a. the assist to the winner, Harvey Lewis set a new record of 85 laps or 354 miles. Lewis was assisted by Missouri’s Chris Roberts who completed 84 laps (350 miles). Although the initial…

THE WORLD WATCHES AS RECORDS FALL

ELEVATION & SURFACE

4,4 So, what does that little symbol mean? The first number is the elevation profile, the second is the quality of the surface. Both are on a 1 – 5 scale, with 5 being the most difficult. ELEVATION PROFILE 1 Flat or nearly flat2 Rolling; total climb up to 50' per mile (2,500’ in 50 miles)3 Hilly; total climb between 50'-150' per mile (2,500'–7,500' in 50 miles)4 Very hilly; total climb between 150'-250' per mile (7,500'–12,500' in 50 miles)5 Mountainous; total climb more than 250' per mile SURFACE 1 Paved or very smooth2 Mostly groomed trail or dirt roads3 Trail or dirt road with some rocks, roots and/or ruts4 Trail or dirt road with substantial rocks, roots and/or ruts5 Very rough trail…

Go Big’s or Go Home:

Congratulations on your win at Big’s and for setting the Backyard record running an incredible 354 miles in 85 hours. We know this has been a dream of yours. First off, how is your recovery going? Right now, it's kind of interesting. I broke the fourth metacarpal in my hand after falling on the trail on day four. Fortunately, it was a clean break and I don’t need surgery. Did the injury affect your running over the final loops? I believe the second to final loop on the trail I had a feeling I did something to it based on how hard I fell on the rocks. I didn’t feel anything major; if I did, I channeled it out. How long did it take to catch up on sleep after the race? Well, I'll say…

THE WARRIORS ULTRARUN AN URBAN CHASE IN NYC

THE WARRIORS ULTRARUN NEW YORK, NY //AUGUST 28 1,1* // 28 MILES Elevation gain: Minimal An overnight, underground 28-mile course on the streets of New York City. Runners dressed as gang members pass iconic sights from the movie The Warriors as they race to the finish at Coney Island. At 1 a.m., over 90 ultrarunners converged on an abandoned lot in the South Bronx, the starting line for one of the world’s most unusual, underground ultraruns, the third annual The Warriors UltraRun in New York City. Dressed as Baseball Furies, Gramercy Riffs, Boppers, Lizzies or any of the fictional street gangs appearing in Walter Hill’s iconic 1979 cult classic, The Warriors, where a gang from Coney Island is framed for a murder and must run all the way home while being chased by hundreds…

THE WARRIORS ULTRARUN AN URBAN CHASE IN NYC

IT TAKES A VILLAGE

THE HENNEPIN HUNDRED STERLING, IL //OCTOBER 2 1,2* // 100 MILES, 50 MILES, 50K Elevation gain: Minimal A point-to-point race along the 104-mile Hennepin Canal State Trail. The surface is 70% chip-and-seal pavement and 30% dirt or crushed gravel. I WOKE UP ALONE IN THE HOTEL ROOM ON RACE DAY AND ASKED MYSELF, “WHY AM I RUNNING 100 MILES WITHOUT A CREW OR PACERS?” Hennepin is a point-to-point race, so I asked (begged) total strangers in a Facebook group for a ride to the start line. Shana and Steve made that happen; thank goodness for new ultra friends. The Hennepin 100 is a fast and flat course, following the Hennepin Canal from Sterling, Illinois, to Colona, Illinois. The entire route is wide and scenic, consisting of dirt, gravel and asphalt. Even with 550 runners at the…

IT TAKES A VILLAGE

SHOWDOWN IN THE SAWATCH

SAWATCH ASCENT NATHROP, CO //SEPTEMBER 26 3.3* // 50K Elevation gain: 7,000 feet This lollipop-style course has a high point of 13,150 feet and a low of 8,150 feet, and runners traverse 22 miles of single track, 4.5 miles of pavement and 6.5 miles of gravel or dirt roads. WEST LINE WINDER BUENA VISTA, CO //SEPTEMBER 25 3.3* // 50K Elevation gain: 4,000 feet This fast and flowing loop course has a high point of 9,500 feet and a low of 7,900 feet. The trail twists, rolls an climbs between the valley floor and nearby foothills. On the last weekend in September, more than 300 runners and volunteers convened in Buena Vista, Colorado, for the inaugural West Line Winder and Sawatch Ascent 50Ks. The West Line Winder started Saturday in the heart of town and proved to be…

SHOWDOWN IN THE SAWATCH

Thanks for a Great Run

I don’t know how to start this article. So, I suppose I’ll just start by saying that I don’t know how to start this article. I am incredibly fortunate to have had the opportunity to write a monthly column for UltraRunning Magazine each month for six years now. Six years! It all started when I got a call from Lisa Henson. “Hi Cory, this is Lisa from UltraRunning Magazine. We’ve been reading your blog, and we like your writing style. We wondered if you’d be interested in writing an article for the magazine.” “Sure,” I said. “Is there a certain topic you’d like me to write about?” Lisa said, “Actually, yes. We wondered if you would write an article about how you use Hostess products to fuel your training runs.” There was an awkwardly long silence…

Thanks for a Great Run

How to Get Fit in the Off Season

I imagine many of us have been in the situation where our doctor, physical therapist or a Google search told us to not run for a few days or week in order to recover. Not running and taking a break is usually smart after hard race performances or hard training blocks, but what about during the winter? Between shoveling, shivering and scraping ice off of one’s windshield, winter living is tough and exhausting. A few years ago, I decided to train smarter by deprioritizing long-distance running during the winter months and focusing on speed, strength and winter sports. The effect has been profound in my training, and my overall appreciation for the sport of ultrarunning has flourished. Between cross-training, variability in training and mental health, experts and athletes alike seems to…

How to Get Fit in the Off Season

1000 Miles Down Under

Shan Riggs’ 5K run was abruptly interrupted by the sight of an enormous lizard scurrying up a nearby tree, a creature unlike anything he’d seen in Connecticut. It was as long as a park bench, muscular and thick – like a football with elongated black claws and a reptilian dragonhead. But before he could process the situation, his attention was promptly diverted by the rustling of leaves to his left, as something large and substantial came crashing through the gum forest and was heading directly toward him. As he swung his head to see what it could be, a terrifying were-wolf-like creature emerged from the thick foliage – a feral dog the size of a lion and as cunning as a leopard – and savagely sprinted toward him at top…

1000 Miles Down Under

Before talking about winter, I want to mention that I am an Australian who has lived her life avoiding the cold by continent-hopping, chasing dry, warm and sunny trails where I can roam around rocking a sports bra, sunscreen, sunnies and seeking shade. This is my ideal. However, I am also writing this from day 250 of lockdown including two winters that, for the summer-chaser in me, have been tough and challenging but also wet and wonderful. And I’ve decided it all comes down to mindset. Winter looks different everywhere and it can offer a chance to switch sneakers for skis and shorts for snow pants to continue to train in an alternative way that still fires up the cardiovascular system and gives you the “running gains” without the relentless pounding. As athletes,…

Run Long During Cold Months

There came a day in early 2020 when I wondered if, perhaps, I had taken this winter running thing too far. My eyelashes froze into icy triangles, and my lips numbed as they touched the frigid crust of fabric wrapped around my neck. Hoary frost settled like old-man whiskers on my cheeks. My chilled fingers could barely grasp the jacket zipper. A progressively fierce snowstorm had blown in while I ran laps on a dirt forest road close to my home in Telluride, Colorado, and my eyes strained to follow snowmobile tracks through swirling snowflakes. I slowly jogged and took hiking breaks through ankle-deep powder on the steep three miles up, then ran fast on the three miles back down, a total of four times. Under my layers, the working muscles and organs…

Run Long During Cold Months

Age: 60 Where do you live currently? Dannebrog, Nebraska Where did you grow up? Mostly around Nebraska Occupation? Press break operator at a combine factory Family (kids, spouse, pets)? Two daughters, Kaci and Jamie, my husband, Chris, the most patient person I know, and a few kitties # of ultras run: 24 Have you always been a runner? No, I took up running in 1999 when I quit smoking. It looks like you and your daughter, Kaci Lickteig, started running ultras around the same time. Did you inspire each other to start? Kaci is the one that got me into ultras. She knows I am game for almost anything. What inspired you to run your first 100-mile race? The last Black Hills 50-miler I ran, I felt fantastic. After, I told Kaci I wanted to try a 100k.…

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