First 50K?

So you have had your fill of road marathons and half marathons, and you are looking for something new and challenging. What will one do next? The easy answer to that question is a trail 50K. Believe it or not, a trail 50K is very attainable. If you can run a road marathon, you can do a 50K. This does not mean you should just jump into one tomorrow, but rather approach it with a set plan.
Step 1 in the plan is the proper way to train for a 50K trail race. For a 50K you will want to change up that marathon training program so that it incorporates trail running and hills. You will want to get your body accustomed to running at least 2-3 runs per week of 15 miles or more. In an ultra distance event many people will chose to walk the hills. You should get used to walking the hills in your training as well. Walking allows for the opportunity to recover, hydrate, and take in some gel or food. Your body must get use to the different stride, gait, and body positioning that you will use on the trails. Jumping over streams, rock, and roots, is a little different than jumping over the cup someone just threw down in front of you at a water stop in a marathon. Another important part that you will want to implement into your training is core strengthening. Crunches, sit ups, leg raises, side bends, and many other abdominal and core exercises will help you remain upright and strong on the trails.
Trail races are a lot different than road races. Aid stations can be distanced from one another for as much as 10 miles. This means you must be prepared and carry your own aid. For some this means carrying a hand held water bottle, while for other it may entail wearing a hydration pack. This brings us to Step 2 in the plan for success. How do I know what I need to drink and eat in a 50K? Well, this is different for everyone. Some people make their own personal concoctions. On the really hot days or long days out on the trails, one can always mix in some electrolyte pills. More options are to carry sports drink, plain water, energy gels, nutritional bars, or even a sandwich. The nice thing about a 50K is the smorgasbord of different types of eats at the aid stations. Almost all aid stations will have cookies, bars, sandwiches, fruits, trail mix, water, sports drink, and other amenities. At some 50K’s you can even have drop bags waiting for you at specific aid stations, so that you can get exactly what you may want or need.
Hence we arrive to Step 3 in the plan. DO NOT TRY ANYTHING NEW DURING A 50K! This could equal disaster. If you have not used it in training, then stay away from it. 50K’s are hard enough, so why would you want to bring stomach aches, cramps, or vomiting into the equation?
Step 4 is to remain positive, calm, and relaxed. This is just a long day out in the woods. Have fun and enjoy! All of the training has prepared you to do well on this day. Nothing can scare you, and nothing can throw you off of your plan. No matter how bad things may seem, there is no other option except to finish.
A great first 50K is right in your own backyard! The Buckeye Trail 50K takes place in January and July in the Cuyahoga Valley National Park. On this day it is just you and the trail. Plus some of the best folks on earth working the aid stations and making sure you make it through to the finish.
For more information on the Buckeye Trail 50K, or for more information on training, contact Vince at vince@verticalrunner.com