How Long Should Nap Be For 3-4 Yrs Old You Run 100 Miles!

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You Run 100 Miles!

Most people know someone who has tackled the marathon distance, but did you know that there are those who go beyond that? If you are wondering how and why a person would take on the challenge of running 100 miles, then read on.

1. Do You Sleep On The Run? No, personally I don’t. Since these are races, my goal is to finish the distance as fast as possible; there is also a 30 hour time limit for most 100k leaving little time for naps.

2. Do You Walk? Yes, I would say I walk about 30% of the total distance (30 miles). The “plan” is to walk the uphills, jog the flats and run the downhills; of course if the race is relatively flat then you need to include planned walk breaks. At Arkansas Traveler I didn’t follow this plan and took care of everything for the first 16 miles which almost caused me to DNF early in the race due to the heat and humidity.

3. Do You Eat While You Run? Yes, you must. In a 100 mile run I will burn about 15,000 calories, so it is essential that I replace these calories during the run. For me I have a hard time eating because I tend to have no appetite and an upset stomach; I force myself to eat whatever “looks” good or something I can just swallow. At Arkansas Traveler I lived on Coke and Soup for the last 60 miles but typical aid station fare includes Soda, M&Ms, Gels, Sports Drink, candy, chips, cookies, PB and Jelly sandwiches, boiled potatoes and about anything else you can imagine ( pancakes, sausage, bacon, hamburgers, etc.). You should also replace your electrolytes during the race by either consuming salt or electrolyte capsules. Personally I take Succeed Caps and in hot weather consume about 3-4 per hour; during the AT100 I took over 60 S-Caps in the 24 hours I ran.

4. Do You Stop To Rest? There are aid stations about every 4-5 miles where we fill our water bottles, grab something to eat and see our crew if the station is accessible to them. My rule of thumb is to be in and out of an aid station in 2 minutes or less while taking food out with me to eat while walking. My crew usually walks off to the side replenishing me with Hammer Gels, S-Caps, Woerther’s Candies, Starlight Mints, Clip 2 and Tums. I almost NEVER sit; as the old saying goes “Watch your seat!” It was the reason for many DNFs (Did Not Finish) for other runners.

5. How Long Does It Take To Run 100 Miles? As Davy says in his answer, it really depends on the course. Cauldron was my first 100 miler and I finished in 27 hours and 11 minutes due to the fact that I walked the entire last 38 miles. At Arkansas I finished in 24 hours and 35 minutes because I was better prepared both mentally and physically for the night part; I almost ran an even split (first 50 miles in 12:09 and last 50 miles in 12:26). My short term goal is to run sub-24 but my “stretch” goal is to beat 22 hours.

6. Why Do You Like to Run 100 Miles? That’s the Million Dollar question I get all the time! Above all I like to push myself to see exactly what I’m capable of; the sense of accomplishment when you finish is unsurpassed by anything else I’ve ever experienced. I love the people I meet on the trip and the beautiful places I see. I learned a lot about myself; I can achieve anything I set my mind to, and when the going gets tough, I’m able to handle the stress calmly (something I try to apply in everyday life). I enjoy reflecting on the race and experiencing the “play after play” with family and friends; it’s like reliving the excitement all over again! After all, you can’t really appreciate a “rest” or a shower until you’ve run 100 miles.

7. How Long Does It Take You to Recover? I usually run again by the next weekend although I stick to trails and go no more than 7 miles. Usually I do a “reverse taper” and go back to my average weekly mileage about 3-4 weeks after the race. I ran the Rock Creek 50K three weeks after Traveler and missed my 50K PR by 3 minutes placing 7th overall; my recovery time is shorter and shorter as I get more miles on my body.

8. What do you think about when you run? While running this distance, you focus on how you feel (body scan from head to toe and internally), keeping your hydration/electrolytes in balance, following your nutrition strategy and what you will need at upcoming aid stations. . When you scan and something isn’t right, you then move into solution-oriented mode to figure out what you need to do to fix the problem before it gets worse. If you’re at a REALLY LOW POINT, you start thinking about why you’re doing it as you search for meaning and inspiration to push forward.

9. How Much Should You Train? I average about 50 miles a week and a typical week consists of 4-5 runs of 6 to 10 miles and one long run over 15 miles. The Long Run is really the key because it primarily trains the endocrine system to handle the stress you will encounter during a 100 miler. I ran at least one race of 50K or longer almost every month this year.

10. Doesn’t It Hurt? Yes! There are times when the pain seems unbearable; you need to know the difference between “safe” pain and pain that means a problem so serious that you have to stop. At about mile 50 everything hurts to some degree so it just becomes varying degrees of pain. At Arkansas I actually started to feel better as the race progressed over the last 50 miles; I have found that for me late in a race it is less painful when I am running than when I am walking or standing still. As Davy said, after the race the pain subsides but the memories and sense of accomplishment last a lifetime!

11. Do You Get Blisters? I am blessed in that I have very few foot problems and rarely get blisters. If I do, they are small and relatively insignificant; I usually don’t even notice them until the run is over.

12. What Shoes Do You Run? I run in trail shoes and love the Asics Gel Trabucos; I’ve tried others but keep coming back to these. I also wear Injinji Socks, use Sole orthotic soles and Dirty Girl Gaiters. During Arkansas Traveler I ran in the same pair of shoes the entire race, never changed my socks and my feet felt great (it’s all relative).

13. How Many Miles Do You Run In A Year? I just started running in September 2005 so:

2005 – 492 Miles, 2006 – 2454 Miles, 2007 – 2750 Miles

14. How Often Do You Run 100 Miles? I have only run two 100 milers and completed both of them in 2007. I have also run races of all distances including two marathons, six 50Ks, one 6 Hour Timed Event and one 50 miler. For 2008, I will run fewer races and plan to participate in three 100k; I will run less than 50k and no marathons.

15. Are You Winning? Not yet. I’m relatively young and early in my ultra career; the highest I placed in 100 miles was 20th at Arkansas. My running times in general have improved quite dramatically this year and I do think that one day I will be able to run a sub-20 hour 100 miler. Is that enough to win? It depends on who comes out that year.

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