Tips to running your first 50K- All there is to know

Click on each info, and you will be directed to the source link:
* Think quality over quantity
* Experienced runners alternate between slow long runs and short runs focused on speed. 
* Take breaks when you need it. "Don't be a slave to the schedule". 
* Take tapering seriously 
* If you can afford it get a coach 
* Race by feel not pace. Because you are running on varied terrain, work more on maintaining an "even perceived effort, also avoid "spiking your heart rate"
* Eat early and often. Forcing gel down your throat may not be fun, but there are huge benefits to getting the right food. 
* Keep it simple....when prepping a drop bag, no need to pack the universe.
* crucial that you've run a marathon or two before taking on a 50K (I did not follow this advice by the way. I ran a 50K before my first marathon)
* schedule a tempo-like run after your long runs. 
* Incorporate running hills and doing hill repeats into your routine 
* A trail 50K may take several hours longer than your marathon 
* Pace varies depending on terrain of each section 
* Be smart walk up hills and run the downs and the flats 
* Find something that works for you to prevent chafing 
* Fueling takes practice, make sure you work on this during your long runs. 
* In an ultra, most people don't run the whole time. 
* Give yourself at least 3 months to train....at least
* sign up soon, that will be a huge motivator on its own 
* Practice running efficiently with as little wasted energy as possible 
* Get lots of sleep 2 night before your ultra
* Start the race slowly....slower than a marathon even
* If passed, let them pass
* Have a mantra 
* remember this quote from Lance Armstrong: "Pain is temporary. Quitting lasts forever."
* Eat about 100 calories per hour
* Know the course and the terrain - do your research 
* Occasionally train with partners who are a tad faster
* Maintain weekly tempo sessions for speed
* some training schedules vary between hard/easy weeks to offset the affect of maybe ramping up the miles to fast
* soon you will notice you are stronger and recover faster
* the mid-week, semi-long run can be dropped if weeks are too tough.....better to remain uninjured

* Find a training plan and stick to it

* Join an ultra group to make long runs easier to finish. 

* 100 calories an hour on runs 2.5 hours. 200 calories for runs lasting 3+ hours. 

* If you can tun a marathon, then you can do a 50K

Tips and Advice for 24-hour Challenges

I have been researching 24-hour challenges all day and here are some of the tips and advice I have picked up along the way. Thought I'd share here for others to use. Have not yet decided which one but it's between two in the state of Virginia. These are NOT my ideas. I have scoured all over online to find these tips....I have created hot links to give proper credit to some of the ideas. 

* 5/1 ratio is recommended over a 25/5 ratio. Much easier in the end. 
* The total running that you do is not much longer than your longest continuous training run or race
* For the race, use caffeine to stay awake at night, and don't use any for a month before the race, in order to increase its effect.
*  Timex Ironman Triathlon watch which has an alarm feature that can be set to go off repeatedly at five and then one minute intervals
* For 24 hours it appears that the best runners to 10-20% more miles in the first half than the 2nd half.
*  I would say start out with a plan to run for 30 mins. then walk for 10 mins. After 12 hours or so (assuming the race starts sometime in the late morning or noon), maybe switch to a shorter turnover between walking and running, doing 15 mins. run and 5 mins. walk.
* If you can get good sleep the 2 nights before the race you will be way ahead
* Make sure you have sufficient clothing to stay warm at night when you are moving slow and your body temperature drops because you are supposed to be asleep
* many of the (what i thought to be) soloists were going with 2 water bottles and a small under-saddle mounted pack
* be sure to size up a 1/2 size in the shoes and have an extra pair on hand for the 2nd half maybe in a drop bag along the way or with your crew. 
* Back to back weekend long runs are huge however. 20,25,30 on sat. Followed by another 20-25 on sun 
*  Bring along first aid medication and tools and treat your blisters and chafing before they start becoming a problem
*  A timer with alarms set according to your planned pacing is going to help a lot.
* It can be helpful to break down the day into more digestible morsels and set your run/walk strategy accordingly. You can for example take it 30 minutes at a time and set a 25-minute run to 5-minute walk ratio
* Shoes should fit right which normally means, at least half an inch of room in front of your longest toe!  So, when you get fitted for a shoe, there should be no contact anywhere between your forefoot and the sides and front of the shoe  and there should be at least half an inch of room in front of your longest toe of your “longer” foot!  For people with wider feet, you could need slightly more than half an inch of room!
*  “make an hourly food plan with enough calories, water, and electrolytes to meet your needs,”
* No matter how good or how bad you feel, it won’t last,’” says Rusch. “Knowing this keeps me in check when I feel great and helps me push when I feel terrible. You will feel both. And you won’t be the only one.”
* Learn to eat a lot while moving.
* Take care of small problems before they become big problems. Fix little hotspots and blisters before they progress. Stay ahead of dehydration.

Trail Running Tips and Facts....

* Aim 75% of your normal speed
* Running trails helps improve balance 
* Wear trail shoes
* When you first begin, only do about 10-15 minutes to get your ankles used to the extra work
* Lift toes a slightly bit higher than in road running 
* Keep eyes about 10 feet ahead of you
* Walk if approaching tricky obstacle 
* Stay to right of trail 
* In races, carry your own water and refill at aide stations
* Drink with bottle to your side, so you can keep your eyes on the road
* If you see a branch in front of you, put your hand out and prepare to push it away
* Eat a light meal 2 hours before run
* Bring ID, cash,cell phone
*High cadence and short steps
* Pass on the left 
* Make people aware you are passing, 'on your left'
* Go through puddles and not around them
* Place bibs on your thigh area, not your chest
* At a trail race, there might be some chattering runners
* Take care of chaffing early on before they become a big deal

Tips for 1st time marathoners....

           I have been online for hours looking up all sorts of advice for 1st time marathoners....These listed below I found most helpful. 

Hot links are provided if you wish to go to source of origin.

Running planet advices: 

* Remember to respect that distance and commit to proper training.

* Adding in some strength training will help you run better, more efficiently and you will suffer from less injuries.

Daily Mile readers suggests: 

*  Take gels early as well. Don't wait until you bonk. An example is I target one every 5 miles. I take one just before the start as well with a sports drink. 

* NOTHING NEW ON RACE DAY or the day before. 

Active.com suggests: 

* Find intermediary races between now and the big day to keep you focused and on point.

* A consistent wake time also helps. If you can't get the same amount of sleep, work on a regular rising ritual so your body gets acclimated to the morning (especially if you are moving to morning workouts). This will also 

help you do a better job of getting to bed at a reasonable hour. 

* Pack a set of warm clothes in your race-day bag.

At the end of the race, you will be sweaty and possibly a little chilly. You will want some dry clothes to put on over your sweaty ones. The best bet is to pack loose-fitting clothes for the end, as you may be too tired to fight with tight sleeves or pant legs. Plus, if you need to take your sneakers off, it may be difficult to get them back on. If for any reason you can't pack clothes in a race-day bag, make sure family or friends carry some for you when you meet up with them after the race.

* Bring your mobile phone with you.