Chase Adam W. - Hal Koerners field guide to ultra running: training for an ultramarathon from 50k to 100 miles and beyond

Copyright 2014 by Hal Koerner

All rights reserved. Published in the United States of America by VeloPress, a division of Competitor Group, Inc.

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The Library of Congress has cataloged the printed edition as follows:

Koerner, Hal.

Hal Koerners field guide to Ultrarunning: training for an Ultramarathon, from 50K to 100 miles and beyond / Hal Koerner, with Adam W. Chase.

pages cm

Includes index.

ISBN 978-1-937715-22-9 (Paperback: alk. paper); ISBN 978-1-937716-59-2 (e-book)

1. Marathon runningTraining. 2. Extreme sports. I. Chase, Adam W. II. Title.

GV1065.17.T73K64 2014

796.4252dc23

2014021541

For information on purchasing VeloPress books, please call (800) 811-4210, ext. 2138, or visit www.velopress.com.

Cover design by Andy Omel

Cover photograph by Tim Kemple

For my family and my wife, Carly.

Theyve been down since day one.

I WILL NEVER FORGET THE DAY. I DOUBT HAL REMEMBERS IT, but for me, it is an indelible moment. We were racing an early-season 50K in Chatfield State Park, southwest of Denver, Colorado, when Hal came up on me at about the 30-kilometer mark. In his cool-as-a-cucumber, affable way, he passed by me and encouraged me along. I was able to stay with him for a while, and we chatted about his plans for the season. Then he strode away at a pace I could no longer sustain.

Ive been passed by many a runner since then, but this was a decade ago, when it didnt happen very often. And it had never happened before with this friendly, respectful, excited young guy who had obvious signs of talent and longevity in the growing sport of ultrarunning. Yet it didnt bother me in the slightest. In fact, as this running phenom pulled away, I remember smiling to myself, feeling as though in some small way I was symbolically passing the torch to the next generation of impassioned ultrarunners. Later, I recall sharing this notion with Hal, telling him that I saw him as carrying the torch for the future of ultrarunning. From the perspective of more than 10 years in the rearview mirror, it turns out I was right on target. Hal has indeed been a primary author in writing the future of this emerging discipline.

Six years after that Chatfield race, after Hal had gone on to win some of the biggest races in the sport, I wrote a story for Running Times magazine about Ashland, Oregon, the new Mecca of ultra-distance running. To get the whole story, I traveled there hoping to get a feeling for what this place was all about. I basked in the warmth of the Rogue Valley Runners, which quickly became apparent to me was better known as the community that Hal built. While many of the best ultrarunners had moved there to train on the areas soft mountain trails, it was Hal himselfhis depth of knowledge, kind words of encouragement, easygoing demeanor, and infectious smile and laughterwho had really drawn the outstanding crowd of young ultrarunners to Ashland. What a treat it was to run and hang with that pack, savoring the friendly banter and humor that Hal kindled, stoked, and shared in.

With this guide, things have come full circle, with Hal sharing his experience and stories with yet a new generation of ultrarunners. My hope is that the text flows like a conversation youd have with Hal during a long training run or if you stopped in and asked him a question at his Ashland running store. Hal has so many rich stories and lessons to impart to those already in, new to, or aspiring to be in our sport, and Ive relished the opportunity to get to know him even better, and on a new level, through this effort. He (quite literally) makes a fast friend.

Adam W. Chase

PART OF WHAT MAKES THE SPORT OF ULTRARUNNING SO alluring is its unique cast of colorful characters and the welcoming sense of community. If it werent for an eclectic group of influencers and encouraging friends, I dont think I ever would have made that big leap to my first ultramarathon.

Hal Koerner is most definitely one of those characters, and one Im proud to call a longtime friend. I cant recall whether it was a mountainous 50K in Virginia or a rocky 50-miler in Arizona where I first met Hal. He was a lanky Colorado kid who had his hat pulled down so low you could barely see his chin, but underneath that brim there was always this enormous grin that stayed put, no matter how hard we were hammering up a climb. It was almost unsettling! The other thing about Hal? His undeniable cool. When it came to race mornings, he would barely make it to the start line before the gun went off. However, no matter how late he was, hed remain utterly unflustered, taking his time to guzzle some coffee and finding his water bottle and gels in the nick of time before springing off to the start with a smile. The thing about Hal is, he never seems to sweat the small stuffwell, except when it comes to picking his race outfit. His race kit was always styled to a T that even the best fashionistas couldnt top!

For 15 years, Hal and I have shared miles on the trail, both racing and training. And despite those many years passing by, not much has changed. Hal is still that same easygoing guy whose smile can set anyone at ease, but yet who can flip the competitive switch and throw down when it matters.

He brings that same laid-back yet competitive style to this guide. Whether you are a newbie ultramarathoner or a seasoned veteran, Hals down-to-earth advice will give you the confidence to get to the finish line or set a personal best. He dispenses hard-earned wisdom on everything from running a downhill properly to wild-animal encounters on the trail. Included are special sections on shaving and, yes, a Manity KitIll let Mr. Koerner do the honors of explaining himself on those two points!

The practical, sage instruction in this guide is what helped Hal take the podium in many an ultra, including two straight Western States 100 wins. Hal is hard-core and as ultra as it gets, there is no doubt. And yet, while he can rattle off ultra stats like the most studious of ultra geeks, it is his down-home approach and cool head that have served him best in the sports most grueling and competitive events.

What I enjoy most about Hal is his inviting, fun-loving style, always so welcome on the trail. He brings this trait to his book in spades, all the while serving his guidance straight up like his favorite whiskey. But he gives more than just good advice. Great guidance and best-laid plans can help anyone better understand and participate in our sport, and yet, the truth is, ultramarathoning is too capricious and individual for any rule to be set in stone. It has been said, Running an ultra is 90 percent mental, and the other 10 percentthats mental too! Often it is a strong mind that wins out over strong legs. Hal knows that. He provides you with crucial on-the-ground knowledge in this book, but more important, hell give you confidence, which may turn out to be your best asset during the inevitable moments of truth in any ultramarathon.

As comprehensively covered as the topics are, I have to admit to being a little disappointed he hasnt included a section on preparing for and recovering from extensive post-race festivities. At these, Hal is the master, as I am sure anyone would agree who has tried to toe the line with him after a race!