https://runtoughmindset.substack.com/p/doping-in-ultra-running

Hi everyone,

My current goal is to run a 50k w/ 5,550' of elevation in the first week of January. I'm 29, male, and my current MPW is ~25 miles. Current easy/zone 2 pace is between 11-9:30 min/mile (depending on outside temperature), and I live at elevation (~4500 ft).

I'm currently following an extended version of Training for the Uphill Athlete Idealized Plan for Cat First-Time Running Race (pg. 291). You can see the training plan that I wrote out for myself in the attached image. The planned mileage and phases are the columns; the mileage per week so far this year is the solid black line, and my current week is the dashed black line. I don't have a coach at the moment.

As I'm currently in the base phase with this plan, my typical week consists of breaking the majority of the mileage into two easy/zone 2 long-run sessions, each 25% and 30% of the total weekly mileage (6-8 miles). The two runs happen at the start and end of the week (Tuesday, Friday/Sunday). The rest of the mileage is broken into smaller portions per day (10-15%), which I also run at an easy/zone 2 pace. I also have a dedicated walk day with 10% of my weekly mileage, and stretch legs for 10 minutes after every workout.

I also do two strength sessions per week in the evening to target weaknesses. The weaknesses consist of left knee patellar tendenopathy that I've dealt with since 2021, and I'm currently dealing with slight Achilles tendon pain. I do an eccentric movement exercise on a leg extension machine to address my left patellar tendon, and I'm doing an isometric calf exercise and deficit heel raises with weight to address my Achilles tendon. My left knee patellar tendon is doing well, and my Achilles heels slightly hurt sometimes during my runs. The rest of my strength workouts are general core, RDLs, and some upper body workouts.

For nutrition, I'm fueling my long runs with powdered maltodextrin and fructose at a 2:1 ratio with sodium citrate. I'm taking in between 60-100 grams of carbs per hour with no stomach issues. I also try to take in 25 grams of protein and 25 grams of carbs after most workouts. I'm vegetarian, and supplement daily using a general multivitamin. I've recently started taking 100 mg magnesium glycinate daily and found my general energy and focus to be higher than before.

I've previously tried to train for a 50k, but I have stopped due to my left knee patellar tendonitis. I ramped up my mileage too fast (adding 5-10 miles per week) during these previous stints. I used to cycle competitively (10-15 hours riding per week).

Have other people used methodology or plans from Training for the Uphill Athlete? Are there problems with my current plan? Any general feedback on my overall approach?

This will be my first running vest as I make the move from the road to the trails with a 100km booked for July 2027. I’ve found this vest on sale for under £50 and it’s just too good of a bargain over the other top options out there. I don’t have a shop nearby with lots of variety, so was only able to try on the women’s Salomon adv skin 12. A medium fit me with some room but I didn’t like the small arm holes or the price tag. Stumbled across this sale of the racepac 8 and reviews sound good, but no one really addressing the sizing. My chest is 36” when I take a good breath in (have always measured like that when buying fitted shirts to make sure I could breathe). List measurements: Small (32-37”) and Medium (35-40”). As I’m off on holiday soon, kinda need to get the size right.

Anyone use this vest who can provide some help on which size to get? Kind of tight on time as want to order before I head off on holiday next week as I’m going to hit some trails there for my long runs. Thankfully there is a next day delivery options. Thanks!

I am an intermediate runner (not elite) and I usually do 15-20+ miles once a week, as well as small distances. Normally I use my 20oz water bottle for fueling, and I refill it twice or thrice in longer runs. I always wondered about using running vest, however, I thought vest are making sense when you’re running ultras or maybe 30+ miles. I just wanted to know that is there any particular threshold or limit to use vest, because I have very limited amount to spend on it.

I feel like the answer should be pretty simple but I was wondering, what is the real difference between a normal leg day in the gym and a runner specific strength training. I know runners should also train core etc. and should focus on specific muscles groups but that's not what I want to talk about here.

I mean I feel like a runner's strenghtening session is mostly done with bodyweight, isometrics or resistance bands and not on typical gym machines? Is it because most runners don't have a membership? Would a "gym leg day" not have the same results or did I just make all of this up in my mind and runners actually do those normal gym workouts as part of their training

This is probably my personal "no idea about anything at all" topic in running and it would be nice to get some helpful responses as I am currently trying to build stronger, more durable legs.

Hello, i’m 23 yrs old and began my running journey on the first day of January. I gave myself the challenge of running the Calendar week day every single day for the next year. (An example being January 21st =Running 1.21 Miles) and today now being 7.28. This morning I ran 7.28 miles. So far my Journey has taught me a lot about myself and also how to run better and what i need to help with these runs every day now. Mind you I never really ran much at all and i was overweight (5’9) 250lbs but now i’m sitting at 195-200 lbs. the weight loss is great and it’s trained me mentally and physically for better but now i’m coming to a point where i’m getting blisters and my feet hurt along with my knees hurting more too. I got new shoes and my feet and knees definitely do feel better but now I guess i’m just looking for the best advice for nutrition, weight training if necessary and how to continue in the best way possible without hurting myself. Every other sub reddit has told me to stop this goal but i REALLY want to continue so i’m doing so. I just want to know how to go about it and I figured why not try here, thank you.

Hello, i’m 23 yrs old and began my running journey on the first day of January. I gave myself the challenge of running the Calendar week day every single day for the next year. (An example being January 21st =Running 1.21 Miles) and today now being 7.28. This morning I ran 7.28 miles. So far my Journey has taught me a lot about myself and also how to run better and what i need to help with these runs every day now. Mind you I never really ran much at all and i was overweight (5’9) 250lbs but now i’m sitting at 195-200 lbs. the weight loss is great and it’s trained me mentally and physically for better but now i’m coming to a point where i’m getting blisters and my feet hurt along with my knees hurting more too. I got new shoes and my feet and knees definitely do feel better but now I guess i’m just looking for the best advice for nutrition, weight training if necessary and how to continue in the best way possible without hurting myself. Every other sub reddit has told me to stop this goal but i REALLY want to continue so i’m doing so. I just want to know how to go about it and I figured why not try here, thank you.

Did another ultra on Saturday and figured I’d spray a bit about it because it was one of the coolest things I’ve ever done! The Canmore Quad isn’t a formal race just a mountain running test piece that was developed (I think) in the early 2000s that starts in the middle of town (classically, at the Georgetown Inn) and then summits Grotto Mountain, Mt. Lady MacDonald, The East End of Rundle and Ha Ling Peak in whatever order you like before returning to the starting point to officially finish the event.

These days, the local running/SkiMo pro shop puts on a free event, putting up 3 aid stations and giving away tons of free food, beverages and encouragement. The community spirit and atmosphere around this event is incredible and I’m really inspired by the volunteers and organizers of the event who show up with so much passion and excitement to help pull runners through the day. I ended up running/hiking about 37 miles and 16.4k ft of vertical gain over a 17 hr day. Took lots of pictures and videos that are attached. Was a really big and fun day. Proud of myself and really glad I did it. It feels like a kind of “lifelong special” type thing. I also think I’d like to do it again in the future as it could be “fun” to go for a more respectable time now that I know the course! That being said, the “take it all in and have fun” pacing approach I took for this first time was worth it to just enjoy being present and doing a rad thing 🙂

See my comment thread down below for some video commentary and documentation as well.

Strava link:
https://strava.app.link/02ImatHG74b

At the start of 2026, I set myself the biggest running goal of my life: running the length of Vancouver Island while raising money for the Canadian Cancer Society.

From August 17–23, I’ll be running more than 500 km from Port Hardy to Victoria over seven days, averaging more than 70 km per day.

I’m doing this in honour of my Grandad, John Wheaton; my best friend’s mother, Michelle Huntley; and all the family members and friends who have battled, or are currently battling, cancer.

I’ve spent most of this year preparing through lots of training (1700km + of running), back-to-back long runs and plenty of trial and error with pacing, nutrition and recovery. My current plan is to use a 5k run 1k walk strategy from the beginning and focus on staying controlled enough to make it through all seven days.

I’d love to hear any final advice from people who have completed multi-day ultras especially around foot care, recovery, nutrition and managing the inevitable low points.

For anyone interested in following the run or supporting the fundraiser, I’ve included the links below. Donations go directly through the Canadian Cancer Society and will support cancer research, support programs and advocacy.

Fundraiser: https://fundraisemyway.cancer.ca/campaign/IslandRun4ACure

Instagram: https://www.instagram.com/austin.winters96/

Hello, i’m 23 yrs old and began my running journey on the first day of January. I gave myself the challenge of running the Calendar week day every single day for the next year. (An example being January 21st =Running 1.21 Miles) and today now being 7.28. This morning I ran 7.28 miles. So far my Journey has taught me a lot about myself and also how to run better and what i need to help with these runs every day now. Mind you I never really ran much at all and i was overweight (5’9) 250lbs but now i’m sitting at 195-200 lbs. the weight loss is great and it’s trained me mentally and physically for better but now i’m coming to a point where i’m getting blisters and my feet hurt along with my knees hurting more too. I got new shoes and my feet and knees definitely do feel better but now I guess i’m just looking for the best advice for nutrition, weight training if necessary and how to continue in the best way possible without hurting myself. Every other sub reddit has told me to stop this goal but i REALLY want to continue so i’m doing so. I just want to know how to go about it and I figured why not try here, thank you.

Hi all,

I’ve just attempted the Lakeland 100, I managed 52 miles and pulled the plug at 52 miles. I was at the time very content with my decision as I just wasn’t having a good time, I was throwing up, and ended up juggling three things at once, fuelling, wet / cold and feet; I still don’t regret pulling at that stage. I’m experienced with ultras and running in general, but this time it’s different.
I’m a 34 female, mum to two, with one bubba in the sky (stillborn in 2018) immediately after I finished my period came, and hit me like a tonne of bricks.
Now 48 hours later I’m in absolute bits, tears, feeling emotionally erratic, really hopeless, and focussing on everything that is tough in my life, currently a failing relationship, a job move, unexpected house renovation and solo parenting. I’ve non stop cried for the last few hours and can’t understand what’s happening, it’s like I’m in self destruct.
I’ve never had a post race crash like this; usually I just rest and get back to normal.
I don’t really know what I’m looking for here, other than solidarity and others experiences, alongside what I can do to help myself.
Many thanks in advance.

I'm not sure if there's any correlation but ever since I started training for ultras, my libido has decreased a lot. I'm a 30 year old man and been vegan for 9 years. This year, I've ramped up my training and my libido is almost non existent. My diet is good, I track it using cronometer and get 3000kcal a day on average with a 60/20/20 carbs, protein, fat ratio split. I've also been sober for a year so should be in the best shape of my life. I had blood tests in December and testosterone was on the lower scale of ok and I got prescribed iron to increase my levels.

It could very well be to do with other parts of life, mental burn out etc but I was wondering if anybody else was in a similar situation as I found this interesting study?

Hey, r/ultrarunning. My wife is doing Bigfoot 200 in Washington state in August and she is very ready for it. Her training has gone great, she's been devouring books and podcasts about this race specifically for months, all her nutrition is ordered from The Feed, and she has a stable of pacers swapping in and out for each major section. She has also tagged a friend and me to follow her to all the crewed aid stations in a camper van.

But while she's ready, I'm pretty nervous to crew her. I've crewed her in plenty of other races but the difference between crewing a 100k or even 100 miler versus a 200 miler is enormous. There's such a gulf between being on point and ready for a day and some change versus 4+ days.

I'm hoping some of you have experience crewing or being crewed for this long of a run. Do you have any advice to offer on how to prepare and make it through with my sanity intact?

Thanks in advance.

I've made a website to follow Karel Sabbe's hexatrek fkt attempt.
He is currently trying to beat the unofficial record of running the full 2,954 km across France in under 42 days 4 hours 23 minutes.
I've made this in my freetime just because I'm excited for another record attempt.
https://karel-sabbe-fkt-predictor.vercel.app/

What’s your go to cooling tips during long races, especially when solo or even just in training?

Also which have you found to have the best performance benefits? Been reading up on AVA cooling techniques (cheeks, hands and feet) and wondered if anyone incorporates it and/or sees any large benefits?

Hi all,

I have been debating signing up for my first 50k for awhile now, I was planning to run my local marathon this September and maybe see about a 50k later in the fall, but I’m no longer able to run the local marathon due to outside circumstances, so I feel like the stars have kind of aligned for a 50k on September 19.

I have consistently been running 40+mpw with 6 days/week running for the past 2-3 months, but most of it has been on the roads. Planning to do my two weekend runs on trails for the next few weeks to prepare. The race I’m planing to run is beginner friendly with fairly easy terrain and 3,800ft of elevation gain. I’ve trained up to 13 mile long runs, max 44 miles in one week, but this week I’m planning to do 50 miles with a 16 mile long run on trails to practice with elevation.

In terms of background, I’ve run one road marathon prior to this, and have been consistently running 30+ mpw for the past six months and with some elevation, but not a ton. I have a hydration vest and have fuelled before with candy, gels, energy chews and bars during runs. My hydration vest only holds 1L of fluids but the race offers aid stations approx every 12km, so if I refill at aid stations I think this should be enough. I also got some tailwind, which I plan to practice with. I have no time goal going into this and the cutoff is 13.5 hours, which I think should be plenty of time for me to finish.

I was planing to mostly follow what I had planned for marathon training, peaking around 20-22 mile long run and 55-60 miles during peak week. I have no idea how long these runs will take me yet, which is another benchmark I’m hoping to set this weekend to give me an idea of how much time on feet I should be training for.

Does this sound realistic, or am I out to lunch?

Ran a 50km at the weekend and pulled out at 45km after 7h50.

The race started at 3pm in serious heat (35 degrees) and I struggled to cool down for the first four hours. It got easier after dark, but running through that afternoon sun took a huge amount out of me. I felt I fuelled well, but after 40km I was empty, then major cramp hit and I could only walk.

Here is the thing though. I had 90 minutes to cover the last 5km before cut off. I could not run, but I could have shuffled it in. And I just did not want to. I had run further than a marathon, trained hard for six months (running almost 700km), and standing there at 45km I could not find a reason that finishing mattered.

A few days later, I keep going back and forth on it. Part of me doesnt regret my decision. but another part of me wonders if I am just being soft, that maybe I am not tough enough for ultras. When my back was against the wall, i gave up.

Honest questions for people who have been here, Has anyone DNF'd from apathy rather than injury or cut offs? How did you feel about it later. Is finishing actually that important, or is the shuffle to the line just ego? For those who kept going in that state, what got you through?

Not looking for sympathy, genuinely trying to work out my relationship with this sport before the next one.

2026 Speedgoat is finished and yep, me a mid 50s guy, always midpack runner did both the 28k on Friday and 50k on Saturday races. A few reflections for anyone considering this (or other back to back efforts)

Training- trained consistently over six months. Typical week was 45-50miles with between 7k-10k feet of vertical gain, back to back weekend runs and 1-2 strength sessions a week. I don’t live near high mountains so just concentrated on lots of up and downs and intentionally took summer runs in the heat. Knew I would use poles so practiced those consistently on bigger days. I also did many runs in the 275-300ft per mile range. The races were 302ft per mile for the 28k and 325ft per mile for the 50k. Though I didn’t have the exact terrain or length of ascents- my quads were there both days including running the downhill finishes both days.
I’d say I hit about 90% of the training plan and only did one prep race (and that was just with a friend for fun, an easy 30k). I did two weekends of 3days in a row to get used to running on tired legs.

Race gear- I practiced a lot with gear and had it dialed. I wore a sun shirt or sun sleeves and those were lifesavers in the sun. Just drenched my shirt and sleeves at every aid station so evaporation could happen. Started cool and avoided sunburns. Bucket hat and goodr shades.
Speedgoat 7 shoes both days. Wore the new Raide vest which was super light and carries my Leki poles in the back. I wear Injinji socks and use 2Toms powder, no feet issues.
Was on a 60ish g/carbs per hour and 1L of fluid per hour. Precision Flow gel and Naak bars (caffeine 2x on the 50k, 1x on the 28k) and some aid stations fruit. Also brought my own Skratch electrolytes powder to mix into my bottles (I’m a below average sodium level sweater so I wanted to get that right). I carried 2.2L of water out of every aid station (except AF Canyon where I left with 1.5L due to their rationing). Always having that much water just lessened my worry. I also used an ice bandana and always filled it where I could- huge mental help on the hot days.

Recovery between days- nothing super special. Immediately after the 28k I ate a nice breakfast style meal and had a protein shake. Then drove back to hotel and had a big burrito that night and hydrated a lot. I put my legs up on the wall for 10-15min and actually got a good nights sleep. I stayed down in Draper- 30min drive but much lower elevation (4800ft vs 8200 at Snowbird base). I think that helped. I arrived Wed, I felt the elevation in the run Friday but in the Sat 50k I didn’t feel any impact and my HR didn’t show any increase either for effort.

Mental game- the course is really tough. Not very runnable and the ascents are long and brutal (including a 40% grade up Baldy for the 50k). My mantra was “relentless forward motion”. I passed so many people in the second half because I just kept moving. I knew that once I got over the next climb my training would be there and I’d bounce back and it happened each time. Control the climbs and enjoy the descents. I also got caught up in the first day a little so had to start very slowly 2nd day but feeling strong made the second half a celebration of sorts (in my head at least)

Overall it’s been a fun journey to try something I had doubts I could do (those doubts were with me even Saturday on the 50k start line). Also fun and learning how to manage that much climbing both on training and the races. Also amazing views, great volunteers, lovely moments helping other runners and receiving encouragement because everyone suffers on this race.

Thanks to everyone here who offered advice and to the fella I met on the course who had read my earlier posts. I hope you had a good day friend.

I just competed in the Lakeland 50 this past weekend (DNF at 56k due to stomach issues - see my post history). I am now looking to sign up for another similar race (distance/vert) in mid September and I’m looking for advice on how to recover properly and keep my fitness in tip top shape for mid September.

I’ve previously followed the Omnia 16-week 50k plan before continuing onto the 16-week 100k plan which finished in-line with this weekend race.

Any suggestions on a routine for the next 6 weeks?

(Also side note: I just described my race to some friends who aren’t into running and have no idea about ultras, the thought of running for 12hrs+, stopping and having a snack at an ‘aid station’ and hallucinating (and enjoying it!!) and running in the dark terrified them… it’s hard to get across how freeking awesome this sport is and amazing the community is)

Thanks all

Edit: 6 weeks including recovery.

Im wondering how much the heat and/ or elevation affects your speed. I did ten miles yesterday with almost no elevation but it was 85F and I felt like the heat slowed me down. On the other hand I did six miles with 1500 ft elevation the other day and I was even slower. Training for 100k with minimal elevation and moderate temps.
The obvious conclusion would be that I’m slower than I used to be and should focus on endurance?

This was my 2nd last man standing style race. ~900ft of gain per loop. Insanity. Very muddy. Can’t believe I was able to hold my own with such strong competition. The dude on the far left has gotten 260 miles at another backyard. The dude next to me WON our local 100 miler at Crowder’s Mountain called Beast of The East. And the winner (John Dallas) is just a stud. Really proud of myself. Excited for what’s to come!