Rick discusses Ultra Racing Basics

Pre-Race Planning & Practice

• Hydration/electrolyte replacement strategy-weigh before and after long run to determine water loss or use thirst as a guide.  Drink primarily fluid with electrolytes. 
• Fueling plan - 200-300 calories per hour.  Caffeine is highly recommended if you can tolerate it
• Run/walk strategy-practice!
• Drop bag (calories, chafing, blisters, stomach, clothing, shoes)

Pacing

• Have at least a rough idea of your capability to determine if your pace is appropriate
• Goal should be to run the last half as fast as the first half

Minimize weight on body

• Shoe weight
• Weight on body
• Water storage- only carry enough water to get to next aid station
• Use a waist pack, ultra running shorts, waist bottle, or handheld if possible

Minimize wasted motion
Running form - https://www.youtube.com/watch?v=zSIDRHUWlVo

• Cadence (170+, fight under the center of gravity)
• Posture (upright, shoulders back, hips forward),       
• Arm swing (nip to hip)

Mental strategy

• Live in the moment-keep your focus on the current mile or next aid station
• Smile frequently -  https://uk.news.yahoo.com/why-eliud-kipchoge-smiles-runs-092500940.html
• Mantras/positive affirmations
• Gratitude/appreciation for your ability to participate and view the beautiful scenery
• Don’t allow negative thoughts to enter your mind

UltrasignUp Race Results:
https://ultrasignup.com/results_participant.aspx?fname=Rick&lname=Martin

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