Ryan Hall's Blog, page 348

September 23, 2015

Survey Reveals Preferences of Western States Runners

Runners gathered for the pre-race meeting in Squaw Valley on June 26. Photo: Matt Trappe

An independent survey conducted by ultralive.net captured some interesting data from 94 percent of the 371 official starters at this year’s Western States Endurance Run.

Upon pre-race check in at Squaw Valley on June 26, 349 runners answered the following 10 questions:

— Number of 100’s completed?

— Number of years running ultras?

— Will they use a crew?

— Will they use a pacer?

— Did they attend the Memorial weekend training camp?

— Shoe brand?

— Sock brand?

— Pack Type?

— Lighting system?

— Did they pay for coaching services?

Compete results, graphs and analysis are available at wser.org, but some highlights include:

— Hoka One One accounted for 34.5 percent of the shoes on all finishers’ feet—regardless of their finish time—followed by Brooks (19.6 percent) and Altra (16.5 percent). For sub-24 hour finishers, Altra moved up a spot, accounting for 16.7 percent of sub-24 hour finishers’ shoes behind Hoka’s 34.7 percent.

— Injinji’s toe socks were the most popular sock brand for all finishers, accounting for 31.5 percent of the tally. Drymax was second with 17.6 percent, followed by Balega and Smartwool (7.6 percent each) in third.

— Almost 83 percent of runners surveyed (82.8 to be exact) did NOT pay for coaching services in preparation for the race.

— Petzl led the way for headlamps, accounting for 55.1 percent of those on finishers’ heads (the first 5 finishers were done before dark), followed by Black Diamond (30 percent).

— Some 37.4 percent of finishers used an Ultimate Direction hydration pack. Nathan (23 percent) and Salomon (21.3) percent rounded out the top three for all finishers.

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Published on September 23, 2015 10:24

Workout of the Week: 5-4-3-2-1 Long Run

For many runners, marathon season is in full swing. Photo: www.shutterstock.com

As we head into the heart of the fall racing season over the next 4 to 8 weeks, many runners will soon be putting the finishing touches on their marathon training. After 10, 12 or 16 weeks of hard work, there are only a handful of key long runs, challenging workouts and big mileage weeks left to log before race day.

It goes without saying that the long run is one of the pillars of a sound marathon training program. It will account for a high percentage of your weekly training volume, improve your endurance and provide you a valuable opportunity to work on race-specific pacing and fueling strategies.

The 5-4-3-2-1 long run is one of the most demanding race-specific workouts an experienced marathoner can do, but it also provides a huge fitness boost and will give you the confidence that you’re ready to tackle your marathon goal. The 5-4-3-2-1 long run, which totals 21-23 miles and includes 15 miles of faster-paced running, will likely be one of the toughest sessions you complete during your training cycle, so take caution not to go into it totally wrecked and be sure to recover accordingly afterward with at least 3-5 days of low mileage, low intensity runs before you attempt to tackle another hard workout. Note: This workout is not meant for beginners.

This workout is a great “dress rehearsal” to perform 3-4 weeks before your goal marathon. Wear the shoes, socks, singlet/shirt and shorts you plan to wear on race day. Practice your fueling strategy while running at your goal race pace. It’s better to learn that something doesn’t work a few weeks before your race rather than while you’re out there on the course!

RELATED: 15 Expert Race-Week Tips

Here’s how to do it:

— Warm up with 1-2 miles of easy running.

— Run 5 miles at your goal marathon race pace—no faster!

— Run 1 mile easy.

— Run 4 miles at your goal marathon race pace. Use these faster segments as an opportunity to experiment and practice with the hydration and nutrition you plan to use on race day.

— Run 1 mile easy.

— Run 3 miles at your goal marathon race pace.

— Run 1 mile easy.

— Run 2 miles at your half marathon race pace (15-20 seconds per mile faster than marathon race pace)—no faster!

— Run 1 mile easy.

— Run 1 mile at your 10K-half marathon pace. Stay relaxed and in control!

— Cool down with 1-2 miles of easy running.

RELATED: Squires Long Run

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Published on September 23, 2015 09:38

September 22, 2015

Photos: Colorado’s Run Rabbit Run Trail Races

In addition to being some of the hardest and most competitive ultra-distance trail runs in the U.S., the Run Rabbit Run races in Steamboat Springs, Colo., are also some of the most scenic—due to being held near the colorful peak of fall foliage season in Routt National Forest. The 50- and 100-mile races, sponsored by Altra, offer the most lucrative trail running prize purses in the world with more than $50,000 doled out to top finishers and $12,000 going to the overall men’s and women’s winners in the 100-mile race. Colorado’s Jason Schlarb (18:05) and Spain’s Emma Roca (21:42) were the winners of the 100-mile races, while Timmy Parr (7:43) and Mary Mahoney (9:05) won the 50-mile races. Runners endured chilly temperatures, some cold rain, the effects of running at high altitude and, of course, plenty of sunshine, golden aspen trees and stunning mountain views, too. Check out the images from photographer Paul Nelson.

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