Krissy Moehl - Running Your First Ultra: Customizable Training Plans for Your First 50K to 100-Mile Race: New Edition with Write-In Training Journal

Running Your First

ULTRA

Customizable Training Plans
for Your First 50K to 100-Mile Race

Krissy Moehl

A top female ultramarathon runner for two decades,
with more than 100 races and 65 wins to her name

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I am inspired by the passion I witness in:

Family and friends Trails and travels PD

The running community Mentors and clients

Ultrarunning is so much more than forward physical motion. It is an endeavor that will prod, encourage, push and sometimes force you to access and hopefully realize the best version of yourself.

Writing the second edition of Running Your First Ultra is an honor, as being your coach adds another layer to my deep connection with running. The stories you share with me about your journey to ultra fuel my continued passion in the ever-evolving relationship that I have with the sport.

These pages hold information applicable to anyone, wherever you are on your ultra journey. You will notice that I focus on the new-to-ultra mentality, and this is for three reasons: 1) We can always learn something new if we are open to it; 2) I want to help you explore a seemingly impossible goal and see that it is within your ability; and 3) Your first ultra, or first try at the next distance, has the potential to impact, mold and direct your life from this point forward. Beyond your miles, I hope to foster a long-lasting relationship with running that you carry with you always.

You are embarking on an exciting and challenging endeavor. I aim to provide an obtainable, less daunting path to ultra by sharing detailed training plans and motivating tips along with my experiencesboth good and badto help you thrive in your connection to running ultras. It is my goal to help you successfully integrate the wonder of this sport so that running contributes to your well-being.

Ultrarunning will become a part of your lifestyle, one that sometimes finds balance in the extremes. The amount of time you put into your training and the perspective you gain are not to be underestimated or taken lightly. The journeys and lessons that come with this pursuit have the potential to sustain and contribute to your life. Allowing running or ultrarunning to be a part of your life, but not consume you, will make the ongoing relationship sustainable. (More on this in Chapter 8, .)

After more than 20 years of racing and 10 years of coaching, I remain thankful for the influence and consistency running and the people in the community give to my life. (You will notice quotes from some throughout the book!) That gratitude grows with this opportunity to be a part of your experience.

Whether it is your first or fiftieth supported race or solo adventure, taking on an ultra is an ambitious goal. Ultrarunning takes commitment, motivation and that little something extra to endure and enjoy your training and racing. If you are excited, driven and willing to put in the necessary time, you will surprise yourself with what you are able to accomplish. And, if you pay attention, you will learn a lot about training, your body and your mental fortitude throughout the process.

It is important to remember that your first ultra will always hold a special place in your heart. Noting the spark for this new challenge is important work in knowing your why and keeping you focused. (See Either way, it is exciting to look at websites, course maps and elevation profiles as you dream about running your first ultra, and it can also be overwhelming. When it comes time to choose your first race, there are a few key points to consider.

If youve raced lots of marathons or short trail events in the past, you might be able to squeeze in two or three ultras in your first year, but do be mindful that ultras take a lot more out of you, both mentally and physically, and so allowing for adequate recovery after each race will allow you not only to race your best but also have a long career in the sport.

Ellie Greenwood, Coach and Western States Endurance Run Record Holder

The will guide you through a series of questions and help you reach a realistic first goal. If your initial dream when you picked up this book was to run 100 miles, but you are currently running 30 miles a week, use the 50k and 50-mile training plans to build up to that distance over time. Improve your functional base, learn about your body and progress through the distances at a manageable rate. (For example, train for your first 50-miler 3 to 5 months after your first 50K. Recover. Then build for your first 100-miler.)

Do your ultra dreams include international or cross-country travel? Or does the race across town, starting at your local trailhead, spark your interest? While traveling to races is an amazing way to explore the world, and I have raced more destination races than local ones, I encourage you to simplify the details of your first race. Travel and expenses can add unnecessary pressure and stress to your experience. Choosing a local race, or one in a familiar location (such as visiting relatives or friends and tying in a race), ensures close-to-home comforts and supports something similar to your usual routine as the race approaches. Get your first ultra under your belt and then let the exploring begin! With the popularity of ultra and trail running booming around the globe, there is no shortage of amazing race experiences to engage all the senses. The concerns (expense, travel, different foods, jet lag, etc.) are also what make the experience more involved, engaging and exciting.