Winning the Mayon 360
This is the short speech that the Queen of trail and ultramarathon running, Merlita Arias-Dunkin delivered during a talk at Ayala Active Zone. Originally posted in her Facebook profile.
What Is An Ultra Marathon?
A marathon is 26 miles 385 yards long. An ultra-marathon is any event longer. Typically, 30 miles, 50 miles, and 100 miles. There are other distances, but those are the most popular. There are also timed events: 12 hours, 24 hours, 48 hours, and even multi day-races. Some are run on roads, some on trails, and some (mainly timed events) on a track.
Why Do An Ultra Marathon?
For some it’s the challenge of going even longer. For others it’s the challenge discovering personal limits, then breaking them. And others have mastered the marathon and need bigger more challenging events. Whatever your reason for embarking on this grueling challenge… you’re certain to learn two things about yourself:
#1) Your level of commitment to running, and
#2) Your personal limits….both mental and physical.
How to Train for an Ultra Marathon
Just about anyone can finish a marathon. Finishing an ultra-marathon isn’t as certain. Besides the planning, training and commitment, you must be physically and mentally strong enough to complete both the ultra marathon training and the race itself. You’ll also need to adapt to the concept of taking in nutrition while ultra marathon training and during the race. Simple energy gels and electrolyte replacement drinks won’t cut it when you’re running for 5-24 or more hours.
Before you begin your ultra marathon training, you need to have at least 3 consistent years of running experience. You should also have completed at least 3 marathons. Your marathon finishing times aren’t important.
Next, select a race and set a personal goal. Your goal may be just finishing the distance, completing the distance within a certain time, or racing to finish in the top ten. Unless you’re a very experienced marathoner, your goal should be just to finish.
1. Select the ultra marathon you run with great care.
Ultra marathons vary by a variety of factors:
- Total Length
- Total Duration
- Profitable Charities
- Location
- Rules
You have to take all of these things into consider to select the ultra marathon that will suit your needs. First consider the number of miles in the entire race and the date of the race. If you don’t have enough time to train for the race, then consider waiting to do it the following year or choosing another race. Next consider whether the race is to be completed in one day or over a longer period of time. Make sure you can clear your calendar to fully participate to the end.
Finally, consider where the race will be completed, the rules for participation, and the charity to benefit from the proceeds. Make sure everything is to your liking before signing up.
2. Don’t ditch the weekly long run.
You probably included a weekly long run in your marathon training plan, right? You won’t get rid of it while training for the ultra marathon. Keep the long run in the plan and use it to push your body and play with pacing for the race. Make sure to give yourself a day of recovery afterwards because you will need it.
3. Balance shorter runs between harder training sessions and more casual runs.
Your training schedule should include some runs that are more leisurely and others that are more intense. Even a short workout can be challenging if you go at a pace that is a bit uncomfortable or do intense interval training. These harder workouts will improve your speed and endurance, which will help you during the race.
4. Include regular recovery periods.
Your training plan must include periods of recovery where you take your training down by about ten percent. Some long distance runners prefer to break their training down into month long segments with one week out of every month dedicated to recovery. You can divide your training time any way that fits your lifestyle, as long as these ultra marathon training tips are followed.
You probably took days of recovery when training for your marathon, but you will need a longer period of recovery when running harder and longer for the ultra marathon.
During the Mayon 360
5. Keep the core of your body as strong as possible.
Don’t just focus on your legs so they can carry you through the race. Your entire body needs to be strong, especially the core muscles. Your lower body muscles may be what you feel working the most during a long distance run, but rest assured those legs could not make it to the end without the support of your abdominals, back and chest muscles.
6. Don’t buy into supplements, gels and other products marketed to runners.
Beginner runners often think they have to use the many products marketed to runners and athletes for muscle development, stamina and refueling. They buy into the bars, gels, drink mixes, and endless supplements because they think it is how the best runners gain the edge.
In reality, the best runners tend to be those that use very little of those products.Rather than going for gels and special waters, hydrate with a sports drink. Don’t mix water and sports drink or gels and don’t rely entirely on water as it can be harmful over the course of a long run.
Stick with fresh vegetables and fruits, especially leafy green veggies, rather than buying into supplements. You can make smoothies or start juicing to get the vitamins and minerals that you need to keep your body healthy through the intense training. If you eat to fuel your body rather than for taste, you will not need all of those expensive supplements.
The best ultra marathon nutrition varies from runner to runner. Do some testing!
7. Pay attention to your body.
This is the best of all ultra marathon training tips. You will have days of feeling tired, but you shouldn’t be so exhausted you can’t pull yourself up and gain some energy for the day. You may have aches, but you should never be in real pain. Listen to your body and you will avoid a lot of injuries common to long distance runners.
8. Don’t be ashamed to walk when needed.
If you have been running a long time, you might feel a bit offended that someone is telling you to walk. You aren’t a walker, you’re a runner! This is a normal reaction from those who feel walking is for beginners. Just remember that you are a beginner when it comes to training for extremely long distances.
No matter how many marathons you have run, you may need to walk some while training for the ultra marathon. You may even need to walk some during the ultra marathon. Some of the best runners will be walking as well, so consider it part of the game.
9. Don’t focus too much on speed.
Just as you need to free yourself to walk as needed, you should free yourself to slow the pace as needed. Ultra marathon tips prepare you to go the distance, but you don’t have to be in the lead all the time. Speed may eventually be something you focus on heavily, but right now take it easy when you need it. That goes for training and the big race.
10. Get your head straight.
During your long runs, pay attention to your attitude and the thoughts in your head. Ultra marathons are mental games more than they are physical.
If you give up in your mind, your body will soon follow. If you convince yourself that you can do this and that you are strong and powerful, then your body will believe it and keep going.
Use inspirational quotes, motivating music, or any other tools you need to keep your mind positive and focused.
Creed For The Ancient Marathoner
For those who are about to reach their “half-century” age and “senior citizen” status, the following “creed” is nice to read and as a good reference. This creed applies to me!
Creed for the Ancient Marathoner or ultra runner
1. Honor the run. Train enough, but not too much. Don’t rely on yesterday’s experience for today’s challenge. Be true to the task. Know
that you are the torchbearer for those younger. You show them not just what you can do but what they will be able to do. You show
them their future.
2. Don’t be surprised. Train in the heat and in the cold. Know how to drink and eat. Know where each step is taking you.
3. Don’t take any extra weight along with you; be spare.
4. Be rested, be fresh, and arrive at the start ready for a full go. Know that each part of you is ready to go the full course.
5. Age is not an excuse. It is an advantage. Each of us has been up our personal hill more often than the younger runners. We are older, we have experienced more, we have more to give—and we understand more.
6. Don’t make excuses. Don’t rely on someone else. You are in charge. You alone can crest the rise, fight the fatigue, master the moment.
7. Although you are in charge of yourself, you are not alone. Your number increases. You run in the footsteps you have made—but also in the paths of Emil, Frank, Johnny, Grete, Clarence, George, and others. You tie your shoes with their laces. You are one with the heroes and heroines.
8. Don’t compete with your yesterday. No one can defeat you. Be the best that you can be this day. By being your best today, you will
prepare for being your best tomorrow.
9. Listen to the wisdom of your body. It is older. It has been tested. It knows how. Pay respect and learn from its teachings.
10. Have fun, don’t take the run too seriously, be confident.
“It is never too late to start, but it is too soon to stop”
- Merlita Arias Dunkin‘The Queen of the trail and ultra marathoner’.
Philippine Sky Runner Member
I'm Estan Cabigas, a freelance photographer blogger and traveler. I just started to seriously run last 2 March 2010 and for the past few months, I've improved greatly in my running as well as lost pounds in the process. I'm gunning for a full marathon by 2011. I shoot races as well.
My flagellant image is Editor's Choice in the National Geographic Magazine May 2010 issue.
