Periodization

Periodization is a process of preparing for ultras by building specific skills at specific times. It usually begins with an endurance base-building phase, followed by a hill climbing and descending phase (or strength training), followed by a speed-building phase.

The idea works fairly well. By introducing each concept separately, you can develop each skill faster than if you were to do all three simultaneously. You begin with the most general skills (running long distances). As your goal race nears, you hone the specific skills needed for the ultra.

I used a system of periodization for my first ultra. I spent 12 weeks building my endurance base, 6 weeks working on speed, and 6 weeks working on specific trails. Note I didn't do any hill training. It was a huge mistake. The hills on the course absolutely killed me. Live and learn.

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Types of Training Runs: Speedwork

There are a few types of runs that make up most training plans. The first I'll discuss is speedwork. As the name implies, speedwork involves running really fast. Different people have different ideas of what exactly constitutes speedwork. I'm going with a simple definition:

Any run where talking is extremely difficult.

Speedwork helps make you faster. There aren't too many times you'll need speed in ultras, especially your first. I recommend speedwork to prevent you from getting slower over time. Long-term ultrarunners that only run long, slow distances usually experience a degree of muscle atrophy and loss of speed. Occasionally running fast helps prevent that.

Speedwork can take several forms. Some people like running repeats, or laps around a track. Others like to do tempo runs, which are shorter, faster runs. I prefer running short races, like 5ks or add a sprinting component to my crosstraining. I'm not a huge fan of fast running, so I've used some various “motivational” methods over the years.

My favorite method involved sprinting down sand hills. It was easy, fun, and made me feel really fast.

The worst method involved an evil workout called a Tabata. It involved sprinting for 30 seconds, walking for 20, then repeating that cycle eight times. I'd rest for a few seconds, then do it again. I repeated the eight cycles six times. I threw up twice. It wouldn't have been so bad if it weren't for the Taco Bell spicy burrito I ate a few hours before.

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Is There Such Thing As An Ideal "Ultramarathon Career?"

When I talked about the idea of thinking of every moment of your life as an opportunity to train, I bet you started considering your profession. I did the same thing. I used to be a high school teacher. When I started running ultras, I looked for every opportunity to train I could find.

It started with parking as far away from the front doors as possible, which forced me to walk farther. If I had to go anywhere around the school and time wasn't an issue, I took a route that would bring me up and down multiple sets of stairs. Sometimes I would eat a huge lunch, sometimes I would fast (I'll explain later). When teaching, I'd stand on a balance board to build balance and core strength. I would even do some air squats and walking lunges at the beginning and end of every day to help develop leg strength.

There are some careers offer even more opportunity to train. Anyone that spends time on their feet can think of that as a form of training. Lift heavy objects? That builds strength. Work in a skyscraper? What better way to develop hill climbing and descending ability than avoiding the elevator. Exotic dancer? Pole dancing is perhaps the best core-building exercise out there.

If you are interested in ultras and happen to be looking for a career, consider the training prospects. Something like a walking mail delivery route could make for wonderful training. Better yet, how about working as a mountain guide? Working in an office? Look for a place that will allow a stand-up desk. Better yet, how about a treadmill desk?

If you're not fortunate enough to be in the market for a new career, look at your present career. Make a game out of finding training opportunities. This book will give you lots of ideas. It's up to you to retrofit them to your occupation.

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