Introduction & Basics. Distance More Than 42.195 Kilometers or 26.2 Miles (Marathon Race Distance) ...

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Ultra Marathon Introduction & Basics

Transcript of Introduction & Basics. Distance More Than 42.195 Kilometers or 26.2 Miles (Marathon Race Distance) ...

Page 1: Introduction & Basics. Distance More Than 42.195 Kilometers or 26.2 Miles (Marathon Race Distance) Official Race Entry-Level Distance: 50 Kilometers.

Ultra MarathonIntroduction & Basics

Page 2: Introduction & Basics. Distance More Than 42.195 Kilometers or 26.2 Miles (Marathon Race Distance) Official Race Entry-Level Distance: 50 Kilometers.

Distance More Than 42.195 Kilometers or 26.2 Miles (Marathon Race Distance)

Official Race Entry-Level Distance: 50 Kilometers

Definition Of Ultra Marathon

Page 3: Introduction & Basics. Distance More Than 42.195 Kilometers or 26.2 Miles (Marathon Race Distance) Official Race Entry-Level Distance: 50 Kilometers.

Runner Has The Intent To Finish The Distance

Completion Of An Official Ultra Marathon Race/Official Finisher

Integrity

How To Get The Title As Ultra Marathoner

Page 4: Introduction & Basics. Distance More Than 42.195 Kilometers or 26.2 Miles (Marathon Race Distance) Official Race Entry-Level Distance: 50 Kilometers.

“Royal Flush”

Page 5: Introduction & Basics. Distance More Than 42.195 Kilometers or 26.2 Miles (Marathon Race Distance) Official Race Entry-Level Distance: 50 Kilometers.

“Ten”Marathon Finish

Official Marathon Race (42K) Finisher◦ Experienced Hitting “The Wall” and Being Able To

Overcome It Progressively Joined Running Events Over A

Period Of Time (5K To 42K Races) Trained For 3-4 Months Leading To A

Marathon Race Periodization: Build-Up Endurance---Speed

Training---Tapering---Race---Recovery

Page 6: Introduction & Basics. Distance More Than 42.195 Kilometers or 26.2 Miles (Marathon Race Distance) Official Race Entry-Level Distance: 50 Kilometers.

To Be Observed On A Daily, Monthly, Yearly Basis

After Workout (Hydrate & Replace “Burned” Calories Within 30 Minutes After Run)

“Hard & Easy” Training Days Training “Block” On Monthly Basis Seasonal Approach On Ultra Races

◦ Consider Joining Intermediate Races To Validate Training Towards A Goal Race

“Jack”Recovery

Page 7: Introduction & Basics. Distance More Than 42.195 Kilometers or 26.2 Miles (Marathon Race Distance) Official Race Entry-Level Distance: 50 Kilometers.

Keep hydrated during & after runs. Refuel immediately after runs. Sleep 7-8 hours every night. Take A Nap. Wear Compression Clothing After Strenuous

Runs Ice Baths After Runs

(Copied From The Book “Relentless Forward Progress” By Bryon Powell)

“Jack”Tips For Recovery

Page 8: Introduction & Basics. Distance More Than 42.195 Kilometers or 26.2 Miles (Marathon Race Distance) Official Race Entry-Level Distance: 50 Kilometers.

“Run More” Run At Slower Pace “10% Rule” As A Guide, Not A

Commandment (In Increasing Weekly/Monthly Mileage)

Weekends: Long Runs & Back-to-Back (B2B) Long Runs

Long Run For A 50K Race = 40 Kilometers Long Run For A 50-Mile Race = 48

Kilometers

“Queen”Consistency

Page 9: Introduction & Basics. Distance More Than 42.195 Kilometers or 26.2 Miles (Marathon Race Distance) Official Race Entry-Level Distance: 50 Kilometers.

Research/Recon On The Course Road Ultras = Road Runs Trail Ultras = Mountain Trails Train In A Place That “Mimics” The Race

Course Focus On Testing One’s Gears, Nutrition, &

Fitness Acclimatize

“King”Specificity Of Training

Page 10: Introduction & Basics. Distance More Than 42.195 Kilometers or 26.2 Miles (Marathon Race Distance) Official Race Entry-Level Distance: 50 Kilometers.

Fuel Your Body

Experiment & Always Be Proactive. Don’t Wait Till Your Are Thirsty or Hungry

Never Introduce Something New On Race Day. Stick To Your Nutrition/Hydration Strategy During Training

Experience Is The Best Teacher

“Ace”Nutrition & Hydration

Page 11: Introduction & Basics. Distance More Than 42.195 Kilometers or 26.2 Miles (Marathon Race Distance) Official Race Entry-Level Distance: 50 Kilometers.

Simplicity It’s Not About The Form, But More On The

Substance Challenge One’s Capabilities GMRC (Good Manners & Right Conduct) “No Whining” Friendship, Camaraderie, Cooperation, Unity Extended Goals

What To Expect In Ultra Races

Page 12: Introduction & Basics. Distance More Than 42.195 Kilometers or 26.2 Miles (Marathon Race Distance) Official Race Entry-Level Distance: 50 Kilometers.

Thank You & Have Fun!


Chapter 21, Section 2 Characteristics of Stars. Distance to Stars Light-year- The distance that light travels in one year, it is about 9.5 trillion kilometers.

Chapter 21, Section 2 Characteristics of Stars. Distance to Stars Light-year- The distance that light travels in one year, it is about 9.5 trillion kilometers.

EDDI€¦ · DB Schenker: 40 percent of driven kilometers in platooning mode 6 Better infrastructure efficiency 6 Improved road safety 7 Short vehicle distance perceived as "agreeable"

EDDI€¦ · DB Schenker: 40 percent of driven kilometers in platooning mode 6 Better infrastructure efficiency 6 Improved road safety 7 Short vehicle distance perceived as "agreeable"

MEASURE & UNITS. LENGTH Mile LENGTH Mile Miles are often used to measure long distances where we would use kilometers in Spain. For instance, distance.

MEASURE & UNITS. LENGTH Mile LENGTH Mile Miles are often used to measure long distances where we would use kilometers in Spain. For instance, distance.

Investment passport of the city of IzhevskOktyabrskiy (North), Pervomaiskiy (East and South-East), Ustinovskiy (North-East). The distance between Izhevsk and Moscow is 1129 kilometers.

Investment passport of the city of IzhevskOktyabrskiy (North), Pervomaiskiy (East and South-East), Ustinovskiy (North-East). The distance between Izhevsk and Moscow is 1129 kilometers.

Wireless Theory and Regulations - MUUG · To calculate FSPL, distance and frequency must be known. For distance in kilometers, and frequency in megahertz, the formula for FSL is:

Wireless Theory and Regulations - MUUG · To calculate FSPL, distance and frequency must be known. For distance in kilometers, and frequency in megahertz, the formula for FSL is:

Start: Évian-les-Bains, Haute-Savoie, Rhône-Alpes, France End: Geneva, Geneva, Switzerland Total Distance: 43.1 Kilometers Estimated Total Time: 53.

Start: Évian-les-Bains, Haute-Savoie, Rhône-Alpes, France End: Geneva, Geneva, Switzerland Total Distance: 43.1 Kilometers Estimated Total Time: 53.

ER ASANSOL DIVISION Distances in kilometers … 12, 2009 Distances in kilometers between stations on the Galsi - Panagarh section ENGG. DISTANCE STATION ALPHA CODE ER Galsi Paraj Mankar

ER ASANSOL DIVISION Distances in kilometers … 12, 2009 Distances in kilometers between stations on the Galsi - Panagarh section ENGG. DISTANCE STATION ALPHA CODE ER Galsi Paraj Mankar

GREECE - THPA · Moreover, Thessaloniki’s port is at a driving distance of 16 kilometers from the International “Macedonia” Airport and 1 kilometer from the Railway Station.

GREECE - THPA · Moreover, Thessaloniki’s port is at a driving distance of 16 kilometers from the International “Macedonia” Airport and 1 kilometer from the Railway Station.

Astronomy!!!!. Astronomical Unit 149 597 871 kilometers This is the average distance between the earth and the sun.

Astronomy!!!!. Astronomical Unit 149 597 871 kilometers This is the average distance between the earth and the sun.

LOCATION The Kingdom of Nepal covers an area of 147,181 square kilometers, and stretches 145-241 kilometers north to south and 850 kilometers west to.

LOCATION The Kingdom of Nepal covers an area of 147,181 square kilometers, and stretches 145-241 kilometers north to south and 850 kilometers west to.

National flags The distance between the two countries is abuot 1800 kilometers.

National flags The distance between the two countries is abuot 1800 kilometers.

ProjectPaper Backupdpsaltis/Phys305/szep.pdfscale colonization of our red planet (Davis, 2017). Due to the considerable distance of over 54.6 million kilometers between Earth and Mars,

ProjectPaper Backupdpsaltis/Phys305/szep.pdfscale colonization of our red planet (Davis, 2017). Due to the considerable distance of over 54.6 million kilometers between Earth and Mars,

Full Inner Loop 3.36 miles 5.40 kilometers · 1.16 miles 1.87 kilometers.77 miles 1.24 kilometers.92 miles 1.48 kilometers Full Inner Loop 3.36 miles 5.40 kilometers Full Perimeter

Full Inner Loop 3.36 miles 5.40 kilometers · 1.16 miles 1.87 kilometers.77 miles 1.24 kilometers.92 miles 1.48 kilometers Full Inner Loop 3.36 miles 5.40 kilometers Full Perimeter

1. Mars · 2008. 1. 2. · 1. Mars 100 kilometers (62 miles) 50 kilometers (31 miles) 2. Mars. 9 kilometers (5.6 miles) 3. Mars. 50 kilometers (31 miles) 4. Mars. 5. Mars 20 kilometers

1. Mars · 2008. 1. 2. · 1. Mars 100 kilometers (62 miles) 50 kilometers (31 miles) 2. Mars. 9 kilometers (5.6 miles) 3. Mars. 50 kilometers (31 miles) 4. Mars. 5. Mars 20 kilometers

Earth’s Moon (Chapter 24). Distance from the Earth to the Moon? 239,320 miles ; 386,000 kilometers.

Earth’s Moon (Chapter 24). Distance from the Earth to the Moon? 239,320 miles ; 386,000 kilometers.

ayles.weebly.comayles.weebly.com/uploads/1/3/4/8/13485537/india_map.pdf3. The distance between Surat and Bhopal is approximately a. 500 kilometers b. 200 kilometers 4. The capital

ayles.weebly.comayles.weebly.com/uploads/1/3/4/8/13485537/india_map.pdf3. The distance between Surat and Bhopal is approximately a. 500 kilometers b. 200 kilometers 4. The capital

Test B · Write the distance range using scientific notation. b. Is Mercury ever 5.8 x 10^ kilometers from the sun? ^-6

Test B · Write the distance range using scientific notation. b. Is Mercury ever 5.8 x 10^ kilometers from the sun? ^-6

WordPress.com · 2. Circle Mount St. Helens on the map. 3. Look at the map legend. Calculate the distance in kilometers (km) your tower is from Mount St. Helens. km Distance = 4.

WordPress.com · 2. Circle Mount St. Helens on the map. 3. Look at the map legend. Calculate the distance in kilometers (km) your tower is from Mount St. Helens. km Distance = 4.

Speed Monroe January 32, 2008. Speed ~ distance divided by time Continents move in centimeters per year Airplanes in kilometers per hour American cars.

Speed Monroe January 32, 2008. Speed ~ distance divided by time Continents move in centimeters per year Airplanes in kilometers per hour American cars.

Operation Guide 5161 - support.casio.com · Operation Guide 5161 E-20 Shangqiu 1,000 kilometers 1,000 kilometers Fukuoka/Saga 500 kilometers Fukushima 500 kilometers 500 kilometers

Operation Guide 5161 - support.casio.com · Operation Guide 5161 E-20 Shangqiu 1,000 kilometers 1,000 kilometers Fukuoka/Saga 500 kilometers Fukushima 500 kilometers 500 kilometers