water bottles, trekking poles, flashlight/headlamp, choosing a headlamp, watch, GPS, GPS: a caveat, music, Hal's playlist5 MAINTENANCE, SELF CARE AND FIRST AID FOR ULTRAMARATHON RUNNERSPreventing and caring for small injuries, blisters, blisters-preventive measures, toenails, Hal's Manity Kit, chafing, Should I shave? Rolled ankle, kinesiology tape, cuts and bruising, pain relievers, tummy troubles, vomiting, Why do I feel sick and how should I deal with it during a race? Diarrhea, kidney failure, hyponatremia, cramping, Am I racing too much?6 DEALING WITH YOUR ENVIRONMENTTechnical vs. sports drinks, recovery drinks, recovery drink ideas, beer4 ULTRAMARATHON GEARShoes, Do I need a trail-specific shoe? Are my shoes worn out? Clothing, performance, a short word about socks, gaiters, compression, hydration: packs vs.

quality, preparatory races, recovery/rest days, Am I overtraining?, taper, weight training/core work, Crosstraining-Yes or no?, road and trail-mixing it up, stretching, Do I need a coach?3 ULTRAMARATHON NUTRITION & HYDRATIONOne guy's fueling strategy, How many calories do I need to run an ultra, What nutrition do I need?, gels, gel alternatives, fat-based chews, fruit-based chews, baby food, energy chews, sports bars, salt, sodium content, a word about whole foods, nutrition-dense and portable whole food options, caffeine, hydration, water vs. Settting a goal2 TRAINING FOR ULTRAMARATHONPace, trail technique, What if I don't live near trails?, ascending, power hiking, trekking poles in ascents, training for ascending, technique tips for the ascent, intensity training, hill training/strength work, speed work, tempo runs, easy runs, long runs, How long is long?, mileage-quantity vs. Tackling the distance: 50K, 50 miles to 100K, and 100 milesĥ0K-steps to increase the 26.2-mile thresholdĥ0 miles to 100K-time on feet becomes crucial

Writer's NoteForeword by Scott JurekPrefaceAcknowledgments1 GETTING STARTEDWhy run an ultra? Who can do an ultra? You Know You Are an Ultrarunner If' |

Download hal koerner