iSTORYAn Runners Club

[francisxim]

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naka notice ko, basta ultrarunning gamay ra kau elite runners mo join. less than 5? and by that nawala ang sense of competition, if ultrarunning is indeed a competition. tungod ba kay walay prizes or maybe gamay ra if naa man gani. or maybe mahal ra kau ang registration fees only the runners with elite pocket can afford. after all it's just a test of endurance or something. but hey, i want to see Kenyans compete out there in Ultrarunning kay naa tay chance gamay ani nga level of running, isn't it exciting? hehe

Mura'g usa jud na boss koontz.. mahal jud ang ultra.. kung mka apil man gani kay naa sila sponsor para sa reg fee.. mag lisod bya ug afford ang local elites nato ana kung sila lang.. plus gamay or wala pa jud prize.. Unya basin sad dili kasugakod ang elites ug ultra boss.. kausa pa ko nka kita nga kenyans ni apil ug ultra.. katong pag Habagat Ultra50kms.. unya ang prize ato kay dili bya kwarta.. gift cert ra.. abi siguro nila ug kwarta mao nangapil 2 sila..hahaha

lahi pd ngali ni nga pagka "elite" ang mga ultrarunners uy compared to the runners nga mu top jud sa short race.. i've known one runner nga cya jud mu top pirmi sa men's ultra diri sa cebu.. Siya ni daug sa Warrior50, Summit65 unya ciya pud first sa locals sa Habagat50k.. then 3rd sa kato 104.5kms Century run.. pero kung padaganun nimu ug short races, dili jud mu daug.. taas na kaayu na ang 3rd place niya..hehe I think lahi ang diskarte sa duha ka races gud.. Para nako, ultra runners are elites in their own way..

[francisxim]

Share lang nako akong na read nga article.. para sa mga ganahan mag ultra or mga ni ultra na..

Why Run an Ultra?

• Runners wanting more challenge than provided by marathons will want to try an ultramarathon.
• Running an ultramarathon requires preparation, planning, perseverance, and proper training.
• Runners should not attempt an ultramarathon until they have completed multiple marathons.
• Experienced marathon runners can design their own ultramarathon training program.

WEEKLY LONG RUNS
Weekly long runs are a crucial component of marathon and ultramarathon training programs. They train the body to run long distances by running long distances. On long training runs, do not worry about speed. They train the body to go far not fast. Cover long distances, and do speed workouts on different days.
Long runs for ultramarathons are longer than for marathons. For a 50 kilometer race, long runs in the 30 to 40 km range as well as marathon experience should suffice.
Runners should gradually increase the distance of their long runs. The body may require more than a week to recover from extremely long runs. So it is a good idea to occasionally do a shorter long run (sandwich runs) or even skip it

MIMIC RACE CONDITIONS
As much as feasible, runners should try to mimic the conditions of the race they plan to run. For a trail run in the mountains, runners should run hilly trails if possible.
Because of their length many ultramarathons are run at least partially in darkness. Practice running at night with a headlamp. Runners who are not naturally night people should also practice night training runs for ultramarathons, such as 24 hour events, that require running all night.
Virtually all ultramarathon runners take walking breaks in order to cover the long distances. Practice taking walking breaks in training. Otherwise starting to run again after walking will be very hard. Experiment to find the right ratio of running to walking.
It is necessary to consume calories during an ultramarathon, so practice eating while on long runs. Experiment to find out what foods and amounts work.

TAPER
Runners should taper before an ultramarathon. Starting the race well rested increases the chances of finishing.
Tapering is important to allow your body time to recover. Do not over do it during these weeks. Your body will start to feel good and you should start to gain a lot of energy.
Don’t over train AND taper well….

PACE YOURSELF
On race day, go out relatively conservative (and smartly) early on.

BE FLEXIBLE AND LISTEN TO YOUR BODY
Don’t just religiously follow the training plan to the letter. Make sure you focus on how your body is adapting to the training plan and make changes accordingly.

AVOID OVERTRAINING AT ALL COST
Don’t set goals that you body is not capable of keeping up with. Try to recognize the early signs of tiredness. Alternate your training with enough easy sessions after the hard ones. Overtraining will cause the opposite of what you want – it will slow you down and lead to poor training performances.
Some of the signs are fatigue, recurring headaches, diarrhea, weight loss, loss of appetite, and poor sleep patterns. The only way to shake this off is to rest until the symptoms have gone and then start back training slowly

DON’T WORRY ABOUT WHAT EVERYONE ELSE IS DOING
The key here is everyone is different and their bodies will adapt to training loads differently. Be wary of trying to match those that have high mileage schedules because you think that you just aren’t putting enough mileage in after hearing from high mileage monsters on forums. Increasing the mileage too quickly is the easiest way to get injured.

MAKE SURE YOU TRAIN FOR THE COURSE
You can get huge benefit from taking your long runs on similar terrain to what you will expect during your race. This one sounds blatantly obvious but I have been guilty of it in the past, taking the easy training option and thinking I would get by in the race. Invest the time in your training and the event will go much smoother.

HILL RUNNING
Find a hill that's reasonably steep - around 6% grade is perfect. Focus on your body position going up the hill and going down the hill.

On the way up: shorten your stride slightly, increase your knee lift and arm action, and run up on your toes - getting a good push from your hips, knees and especially your ankles and toes.
Run the hill emphasizing lift off the ground. It's not as important to run fast up the hills as it is to run with good form and a powerful stride. Your heart rate should be at or near maximum when you reach the top of the hill.
On the way down the hill: lengthen your stride slightly by increasing your follow-through (high foot in the back of your stride; drop your hands so they're near your hips / waist; lean down the hill; focus on landing on the midfoot or forefoot, not on your heel (which will cause a braking action and tremendously increase the impact as you run down the hill.)
This is your recovery period, so run relaxed and allow your legs to stretch out. Allow gravity to carry you down the hill, don't accelerate when running down the hill - remember this is your recovery.

BLISTER PROBLEM
Comments from John Vonhof, author of "Fixing Your Feet"
The number one factor is knowing what your feet need, and how to do it, before you have to do it. Most runners have a fairly good knowledge base of what they should be doing.

To have and keep healthy feet, you have to know what works for them. You also have to know what to do when what worked no longer works.
Some examples:
• Learn what lubricant works but have a container of powder handy.
• Learn what socks work but have one or two extra pair of other types.
• Learn how to tape the hot spots that might develop.
• Learn how to tape your toes, heels, and every other part of your feet just in case blisters form.
• Learn how to lance blisters and patch over them.
• Learn what happens to your feet when you don't change wet socks and your feet become macerated.
• Learn that in an ultra marathon, if you don't control your feet, they will control you.
• Learn that you may know how to patch your feet, but your crew may not unless you teach them.

The bottom line is that if you don't learn what works for your feet, intentionally, you will learn it the hard way.

CRAMPS
Cramps are spasmodic, painful, involuntary muscle contractions. Many runners suffer from cramps, and sometimes cramps can be severe enough to prevent the completion of an event, or poorly impact performance. What are its causes and what to do?

1. Hydration and Electrolytes
A study of the 2000 South Africa Ironman Triathlon showed no correlation with dehydration or electrolyte levels with cramping, though cramping athletes did have slightly lower sodium concentrations. A study in 2005 showed that a arbohydrate/electrolyte drink delayed cramps in athletes that have a history of cramping.

2. Altered Neuromuscular Control and stretching
There is a theory which says that cramping is cause by Altered neuromuscular control means that there is a disruption of the nervous control of the muscle. This theory is based on the idea that a cramping muscle loses its inverse stretch reflex. This inverse stretch reflex is stimulated by a prolonged stretch and causes the muscle to relax.

3. Exercise Level
Cramps are more common in runners who go further or faster than they are accustomed to. There is a belief that cramping is related to exhaustion of the cramping muscle, rather than overall fatigue. Higher levels of training may help prevent cramping.

4. Heat
It has been widely noted that cramping is more common in hot conditions. While this does not directly offer a way of preventing cramping, it is possible that Heat Acclimation Training may help.

Recommendations:

1. Ensure you have adequate sodium and electrolyte levels, as well as good hydration before starting to run.
2. consume salty foods and drinks between runs.
3. Train so that your race is not beyond your capability.
4. Stretch regularly using static stretching.
5. Perform Heat Acclimation Training for races that may be warm
6. Stay hydrated; it won’t help with the cramping, but it’s still important!

STRETCHING

1. Quadriceps Stretch: The quadriceps is the muscle in the front of the thigh, important for lifting your knees and increasing your speed. It is the "quads" that often go at the end of marathons, causing runners to come shuffling across the finish line because they have a hard time lifting their feet off the ground. To do this exercise while standing, simply grab hold of a stationary object for balance with one hand and use the opposite hand to grasp the leg around the ankle, lifting it toward your buttocks

2. Hamstring Stretch: This is the exercise that got me ready to run the Klondike Relay. Most runners do this exercise by putting their foot on a waist-high stationary object (or a hurdle if at the track) and slowly leaning forward, reaching down the shin until they feel a stretch in the hamstring. The hamstring is the muscle that runs from just below the knee up into the buttocks. It’s the muscle that lifts the lower leg and bends the knee after the quads have lifted your knees.

3. Gastroc Stretch: This push-off exercise is the one you most often see runners doing before races. Typically, they lean against a wall to stretch the calf muscles. The gastroc muscle, along with the soleus, is located in the back of the calf. It is the calf muscle that actually propels your leg across your grounded foot while running. Lean against a wall or other stationary object, both palms against the object. The leg you want to stretch is back, several feet from the wall, your heel firmly positioned on the floor. Your other leg is flexed about halfway between your back leg and the wall. Start with your back straight and gradually lunge forward until you feel the stretch in your calf.

4. Soleus Stretch: “This is the stretch that most runners forget," says Pitchford. "They stretch their gastroc muscles without realizing there’s a similar stretch for the soleus." The soleus is the other major muscle in the calf, located in front of the gastroc. It is important for planting the foot on the ground before your push off. Position yourself similar to the gastroc stretch with back straight and palms against the wall. The difference is that you start in a "seated" position with your legs bent, your buttocks dropped. Gently lean into the wall until you feel the stretch in your lower calf.

RECOVERY RUN
It is widely assumed that the purpose of recovery runs--which we may define as relatively short, slow runs undertaken within 24 hours after a harder run--is to facilitate recovery from preceding hard training. You hear coaches talk about how recovery runs increase blood flow to the legs, clearing away lactic acid and so forth.
The truth is that lactic acid levels return to normal within an hour after even the most brutal workouts. Nor does lactic acid cause muscle fatigue in the first place. Nor is there any evidence that the sort of light activity that a recovery run entails promotes muscle tissue repair, glycogen replenishment or any other physiological response that is actually relevant to muscle recovery.

What is the Real Benefit of Recovery Runs?
In short, recovery runs do not enhance recovery. So what is the real benefit of recovery runs? The real benefit of recovery runs is that they increase your fitness--perhaps almost as much as longer, faster runs do--by challenging you to run in a pre-fatigued state (i.e. a state of lingering fatigue from previous training.)

“You don't have to be crazy to run an ultramarathon. You just have to be ready” –Doug Rennie-

[koontz_circle]

Mura'g usa jud na boss koontz.. mahal jud ang ultra.. kung mka apil man gani kay naa sila sponsor para sa reg fee.. mag lisod bya ug afford ang local elites nato ana kung sila lang.. plus gamay or wala pa jud prize.. Unya basin sad dili kasugakod ang elites ug ultra boss.. kausa pa ko nka kita nga kenyans ni apil ug ultra.. katong pag Habagat Ultra50kms.. unya ang prize ato kay dili bya kwarta.. gift cert ra.. abi siguro nila ug kwarta mao nangapil 2 sila..hahaha

lahi pd ngali ni nga pagka "elite" ang mga ultrarunners uy compared to the runners nga mu top jud sa short race.. i've known one runner nga cya jud mu top pirmi sa men's ultra diri sa cebu.. Siya ni daug sa Warrior50, Summit65 unya ciya pud first sa locals sa Habagat50k.. then 3rd sa kato 104.5kms Century run.. pero kung padaganun nimu ug short races, dili jud mu daug.. taas na kaayu na ang 3rd place niya..hehe I think lahi ang diskarte sa duha ka races gud.. Para nako, ultra runners are elites in their own way..

exactly, i can't even imagine if naay prizes ang Ultrarunning then dagko ang prizes, daghan cguro ma injured kay mapugos ang lawas kay maningkamot nga mudaog. mas mau nalang cguro nga way prizes para dili kau brutal considering the distance that you have to run to get the prize hehehe.

yeah kasagaran mga Ultrarunner dili jud magsilbi sa mga shorter distance, the race is for the youth who possess better flexes and not all 5K n 10K elites can survive the onslaught of 100K runs. joining Ultras needs maturity, patience, time for training and endurance. it's a different level nah. pabor ni sa mga edaran or 25+ ang edad

[takas bahay]

exactly, i can't even imagine if naay prizes ang Ultrarunning then dagko ang prizes, daghan cguro ma injured kay mapugos ang lawas kay maningkamot nga mudaog. mas mau nalang cguro nga way prizes para dili kau brutal considering the distance that you have to run to get the prize hehehe.

yeah kasagaran mga Ultrarunner dili jud magsilbi sa mga shorter distance, the race is for the youth who possess better flexes and not all 5K n 10K elites can survive the onslaught of 100K runs. joining Ultras needs maturity, patience, time for training and endurance. it's a different level nah. pabor ni sa mga edaran or 25+ ang edad

what the,,,gipa dungog2x man ko nimo boss (sa akong gi-highlighted ug gi-bold) ahahaaa.....pero tinoud pud baya nga mga batan-on gyud maka pabor aning mga fast paced-shorter distance races

Kani sang ULTRAmarathons ba (labi na kung mu-cover na ug 100K++),,para naku lang, kun tagaan sa mga organizers ni ug dagko nga prizes naa gyud mga walay uwaw nga mga tawo nga matental ug panikas,,,,kay lisud2x na monitoron ang individual runners in relation sa distance covered from the starting line to finish....unless siguro nga naay helicopter surveillance camera nga mag sige ug baras baras sa race route.

imagine-na lang kun ang cheater runner maka dalikyat ug sakay sa iyang back-up motorized ride for at least bisag 1k lang (uphill pa gyud),,,kadako naa anag bintaha (and it would not even take a minute to do this kind of cheating)

[koontz_circle]

@takas bahay nyahaha ayaw kabalaka bro hindi ka nag-iisa, edaran nasad baya ko. hapit na mulapas kalendaryo

[francisxim]

exactly, i can't even imagine if naay prizes ang Ultrarunning then dagko ang prizes, daghan cguro ma injured kay mapugos ang lawas kay maningkamot nga mudaog. mas mau nalang cguro nga way prizes para dili kau brutal considering the distance that you have to run to get the prize hehehe.

yeah kasagaran mga Ultrarunner dili jud magsilbi sa mga shorter distance, the race is for the youth who possess better flexes and not all 5K n 10K elites can survive the onslaught of 100K runs. joining Ultras needs maturity, patience, time for training and endurance. it's a different level nah. pabor ni sa mga edaran or 25+ ang edad

ayai.. edaran na diay ko hapit..hehe mao diay nahigam na ko ug ultra ron..haha lisod jud kung naai prize kay naa jud guro mamatay considering the distance nga kailangan i.cover..

regarding sa pag cheat, dili jud na malikayan.. naa jud taw nga tikasan.. pero think about it.. nig abot sa panahon nga nna kay mga anak unya syempre apil bya na sa imung achievements nga ipanghambog jud sa imung mga bata.. kung pananglit mu tudlo imung anak sa medal or certificate nga nagpamatuod nga naka human ka ug, for example lang, 100km nga ultra (pero nanikas diay ka ato).. naa pa kaha kay nawng nga ipanghambog kana nga achievement? Maka ako pa kaha ka ug butang sa medal sa imung bong2x? mura ra na nga imu gipa frame ang codigo sa exam unya gibitay dayun sa wall.. kalain ana, dba?hehe And for sure, bisan unsa pa na kamingaw, naa jud nay makakita..hehe

Pero as far as i know, ang mga managan ug ultra kay nangandam jud na.. masuko pmn gani kung kuwang ang distance..haha Dili sad na nila usikan ang gi-trainingan uy.. and wala sad tingali sila nag train para lang manikas..hehe

[takas bahay]

ayai.. edaran na diay ko hapit..hehe mao diay nahigam na ko ug ultra ron..haha lisod jud kung naai prize kay naa jud guro mamatay considering the distance nga kailangan i.cover..

regarding sa pag cheat, dili jud na malikayan.. naa jud taw nga tikasan.. pero think about it.. nig abot sa panahon nga nna kay mga anak unya syempre apil bya na sa imung achievements nga ipanghambog jud sa imung mga bata.. kung pananglit mu tudlo imung anak sa medal or certificate nga nagpamatuod nga naka human ka ug, for example lang, 100km nga ultra (pero nanikas diay ka ato).. naa pa kaha kay nawng nga ipanghambog kana nga achievement? Maka ako pa kaha ka ug butang sa medal sa imung bong2x? mura ra na nga imu gipa frame ang codigo sa exam unya gibitay dayun sa wall.. kalain ana, dba?hehe And for sure, bisan unsa pa na kamingaw, naa jud nay makakita..hehe

Pero as far as i know, ang mga managan ug ultra kay nangandam jud na.. masuko pmn gani kung kuwang ang distance..haha Dili sad na nila usikan ang gi-trainingan uy.. and wala sad tingali sila nag train para lang manikas..hehe

Mao gyud,,,kini gyud mga cheaters ang ila ra gyud gi-ilad kay ilang kaugalingon...pero naa gyud mupakauwaw ug attempt ani once in a while (in every sports event)...shameless f**kng cheaters.

here is a very famous (or rather infamous) documented marathon event cheater:

Rosie Ruiz’s Short Journey



The marathon is a grueling event, with one of the biggest “playing fields” in all of sports, covering 26.2 miles of ground, leaving lots of opportunities for mischievousness. Rosie Ruiz is probably the most famous marathon cheat of all time. Ruiz “won” the 1980 Boston Marathon in a then record time of 2:31:56, but it was later discovered that she had simply registered for the race and then jumped out of the crowd close to the finish line.

Ruiz helped to inspire many anti-cheating techniques that are still used today in large marathons, including extensive video surveillance and RFID chips worn by all runners that monitors the times that runners arrive at various checkpoints.

here is the link: http://www.google.com.ph/url?sa=t&rc...-qmu5OVf5I6Glg

Rosie Ruiz Wins the Boston Marathon

On 21 April 1980, Rosie Ruiz, a 23-year-old New Yorker, was the first woman to cross the finish line in the Boston Marathon. She had achieved the third fastest time ever recorded for a female runner (two hours, thirty-one minutes, and fifty-six seconds), which was made all the more remarkable by the fact that she looked remarkably sweat-free and relaxed as she climbed the winner's podium to accept her wreath. However, race officials almost immediately began to question her victory.

The problem was that no one could remember having seen her during the race. Monitors at the various race checkpoints hadn't seen her, nor had any of the other runners. Numerous photographs taken during the race failed to contain any sign of her. Her absence was overwhelming. Finally, a few members of the crowd came forward to reveal that they had seen her jump into the race during its final half-mile. Apparently she had then simply sprinted to the finish line.

As race officials prepared to announce her disqualification from the race, they discovered evidence that she had also cheated during the earlier New York marathon, where she had earned the time that had qualified her to run in the Boston marathon. She had apparently achieved her time in New York by riding the subway. Officials stripped her of her Boston victory and awarded the title to the real winner, Jackie Gareau.

link: http://www.google.com.ph/url?sa=t&rc...P2trnuzr0LJJ0w

[kurdapia.nikki]

newbie pako. please consider. hahahaha.

di jud mada. akong na run straight ani is 3km in 18minutes >.<
mao rajud yaka. plus hindrance kaayu akong torn ACL. tsk tsk.

PLUS GAMAY KAAYO KOG TIKANG! HAHAHHAHA

[francisxim]

Officials stripped her of her Boston victory and awarded the title to the real winner, Jackie Gareau.

dah! Tagam! haha mao btaw na nga bisan unsa pa kamingaw, naa ra jud na'y mka kita..hehe dili nlng ta mgpakauwaw sa atong kaugalingon oie.. train nlng ta tarong.. kung dili ma dala, pwde ra mn mu DNF. Then learn dayun from our mistakes and live to race another day..hehe

[francisxim]

newbie pako. please consider. hahahaha.

di jud mada. akong na run straight ani is 3km in 18minutes >.<
mao rajud yaka. plus hindrance kaayu akong torn ACL. tsk tsk.

PLUS GAMAY KAAYO KOG TIKANG! HAHAHHAHA

Gagmay man sad ko'g tikang mam..hehe pwde ka mu kyug namo ug dagan2x if u like.. para dili ka boringan ba..