Ultra Marathon Training_Wolfgang Olbrich_2012

Ultra Marathon Training
by Wolfgang Olbrich (Author)

Paperback: 240 pages
Publisher: Meyer & Meyer Fachverlag und Buchhandel GmbH (October 15, 2012)
Language: English
ISBN-10: 1841263621
ISBN-13: 978-1841263625

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《Ultra Marathon Training》简介:

The main section of the book gives fun runners and ambitious runners alike a knowledgeable introduction, enabling them to draw up a structured training plan for the ultra distances. Runners are provided with plans for 50km 100km, 24hr and multi-day races and shown how to achieve these performances. They are shown that the training required is also possible for interested Marathon runners, and is not so very different from good Marathon training. They are given information on correct nutrition, orthopedic problems, typical injuries and even mental training, thus providing an optimal preparation for successful ultra running.
The book ends with tips on equipment, a bibliography and useful internet links.

As well as these training aspects, the book also gives an understanding of the fascination of this sport, bringing the scene to life with brief biographies of 10 top runners as well as selected running anecdotes.

《Ultra Marathon Training》目录:

Acknowledgements ......................................................................................................9
General Comments ....................................................................................................10
Author .........................................................................................................................10
Introduction................................................................................................................11
1 What is an ultramarathon?.............................................................................. 12
2 The History of the Ultramarathon .................................................................. 13
2.1 Six-day Race................................................................................................. 15
2.2 24-hour Race................................................................................................. 16
2.3 100 km .......................................................................................................... 21
2.4 (Ultra) Trail Running.................................................................................... 27
2.5 Miscellaneous and Outlook .......................................................................... 29
3 Associations ....................................................................................................... 31
3.1 North America .............................................................................................. 31
3.1.1 American Ultrarunning Association (AUA)....................................... 31
3.1.2 Association of Canadian Ultramarathoners (ACU)............................ 32
3.2 International.................................................................................................. 33
3.2.1 International Association of Ultrarunners (IAU)................................ 33
4 Ultramarathon stars (past and present).......................................................... 34
4.1 Ann Trason, USA ......................................................................................... 35
4.2 Dean Karnazes, The North Face Team ........................................................ 36
4.3 Ryoichi Sekiya, Japan................................................................................... 37
4.4 Scott Jurek, USA .......................................................................................... 38
4.5 Robert Wimmer, LAC Quelle Fürth............................................................. 39
4.6 Yiannis Kouros, Greece................................................................................ 40
4.7 Rainer Koch, LG Würzburg ......................................................................... 41
4.8 Elizabeth “Lizzy” Hawker, The North Face Team ...................................... 43
© Thinkstock/iStockphoto/Fluid Illusion
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6 ultrAmArAtHon trAInIng Contents
5 Selected Races ................................................................................................... 45
5.1 Comrades (56 miles) – South Africa............................................................ 45
5.2 Biel/Bienne 100 km - Switzerland ............................................................... 46
5.3 Badwater Ultramarathon (135 miles) – USA............................................... 47
5.4 Spartathlon (153 miles) – Greece................................................................. 48
5.5 Western States 100-Mile Endurance Run – USA ........................................ 50
5.6 West Highland Way Race (95 miles) – Scotland, UK................................. 52
5.7 Gutsmuths Rennsteiglauf – Germany........................................................... 55
6 Basic Elements of Training Theory.................................................................. 56
6.1 What is training for?..................................................................................... 56
6.2 Running training sessions............................................................................. 57
6.2.1 Long Recovery jogs............................................................................ 57
6.2.2 Extensive endurance runs ................................................................... 58
6.2.3 Intensive endurance runs .................................................................... 58
6.2.4 Fartlek ................................................................................................. 59
6.2.5 Interval training................................................................................... 59
6.2.6 Hill running......................................................................................... 60
6.2.7 Pyramid running ................................................................................. 60
6.2.8 Crescendo runs.................................................................................... 60
6.3 Periodization (training cycles)...................................................................... 61
6.4 Supercompensation / Training stimuli.......................................................... 62
6.5 Training session structure............................................................................. 63
7 Training Management Methods ...................................................................... 64
7.1 Performance diagnostics and out of competition tests................................. 64
7.1.1 Lactic acid test / field test................................................................... 65
7.1.2 Spiro ergometric test........................................................................... 66
7.1.3 Conconi test ........................................................................................ 66
7.2 Heart rate monitor training ........................................................................... 68
7.2.1 Establishing training zones with performance diagnostics
or measuring Heart rate variability (HRV).................................................. 68
7.2.2 Establishing maximal heart rate (HRmax) ......................................... 68
7.3 Tempo-oriented training ............................................................................... 69
8 How does training change with the length of the race distance.................... 70
9 Maintaining flexibility / stretching .................................................................. 72
10 Complementary training for muscles not used
by running (strengthening / stability).............................................................. 77
10.1 Strength circuit ........................................................................................... 85
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ultrAmArAtHon trAInIng Contents 7
11 Running drills for ultradistance runners........................................................ 90
11.1 Drills ........................................................................................................... 91
12 Ultramarathon nutrition (Dr. Olaf Hülsmann) .............................................. 95
12.1 Basic nutrition............................................................................................. 96
12.2 Basic nutrition snacks................................................................................. 99
12.3 Water balance ............................................................................................. 99
12.4 Micronutrients........................................................................................... 100
12.5 Carbohydrate loading ............................................................................... 102
12.6 Race nutrition ........................................................................................... 103
12.7 Recovery ................................................................................................... 105
13 Gastro-intestinal disorders during long endurance exercise
(Dr. Stefan Hinze)............................................................................................ 107
13.1 Introduction............................................................................................... 107
13.2 Epidemiology............................................................................................ 108
13.3 Heartburn (gastric reflux) ......................................................................... 108
13.4 Stomach function and emptying (gastric motility)................................... 109
13.5 Exercise-related diarrhea .......................................................................... 109
13.6 Gastro-intestinal bleeding......................................................................... 110
13.7 Side stitch ................................................................................................. 111
13.8 Intestinal blood disturbances (intestinal ischemia) .................................. 111
13.9 Exercising with gastrointestinal disorders................................................ 112
13.10 Summary and recommendations ............................................................ 113
14 Orthopedic strain in ultrarunners (Dr. Dietmar Göbel) ............................. 114
14.1 Shoulder injuries....................................................................................... 115
14.2 Lower back and hip injuries ..................................................................... 116
14.3 Knee injuries due to ligament overloading .............................................. 117
14.3.1 Knee injuries due to overloading................................................... 117
14.3.2 Meniscus overloading and tears .................................................... 118
14.3.2 Arthritis.......................................................................................... 119
14.4 Fatigue fractures ....................................................................................... 121
14.5 Achilles tendon injuries............................................................................ 122
14.6 Different types of shin splints (periostitis)............................................... 124
14.7 Heel spur, dorsal....................................................................................... 124
14.8 Heel spur, plantar / plantar fasciitis................................................................
/ overloading of the foot muscles ..................................................................... 125
14.9 Final remarks ............................................................................................ 126
15 Mental aspects of ultradistance running....................................................... 127
16 Basic training................................................................................................... 131
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8 ultrAmArAtHon trAInIng ACknowledgements
17 Training plans for distances from 50 km to multi-day races....................... 135
17.1 Miscellaneous ........................................................................................... 135
17.2 Training Zones.......................................................................................... 136
17.3 Prerequisites.............................................................................................. 137
17.4 Your feedback please! .............................................................................. 137
17.5 Training plan for 50 km – entry level ...................................................... 137
17.6 Training plan for 50 km in/under 5 hours (6:00 min/km)........................ 142
17.7 Training plan for 50 km in/under 4.3 hours (5:24 min/km)..................... 146
17.8 Training plan for 50 km in/under 4 hours (4:48 min/km)........................ 151
17.9 Training plan for 100 km in/under 11 h (6:36 min/km) .......................... 156
17.10 Training plan for 100 km in/under10h (6:00 min/km)........................... 161
17.11 6 and 12-hour races ................................................................................ 165
17.11.1 Training plan for the 6-hour race ............................................... 168
17.11.2 Training plan 12 Hour Run ........................................................ 172
17.12 Training for the 24-hour run and beyond............................................... 176
17.13 Example training plan for a multi-day race............................................ 180
18 (Ultra) trail running........................................................................................ 185
Training plan K 78 Swiss Alpine Marathon..................................................... 188
Training plan Western States 100 miles........................................................... 193
19 Equipment ....................................................................................................... 198
20 Race anecdotes ................................................................................................ 206
20.1 Spartathlon 2009....................................................................................... 206
20.2 Ultra trail Mont Blanc 2004 ..................................................................... 213
20.3 1st International Isarlauf 2004, from May 17th – 21th 2004................... 217
20.4 West Highland Way Race 2008 ............................................................... 223
20.5 60 km Monks’ Trail (Monnikentocht, Netherlands)
on September 1st 2007 ..................................................................................... 226
20.6 Guesting at the Deutschlandlauf (Run Across Germany)........................ 228
20.7 Hanau-Rodenbach 100 km, April 29th 2006 ........................................... 230
20.8 Seven day race in Athens from March 24th to 31st ................................ 233
Useful links ...................................................................................................... 237
Bibliography/Sources...................................................................................... 237
Credits.............................................................................................................. 239

《Ultra Marathon Training》作者简介:

About the Author
Wolfgang Olbrich, born 1968, is himself a passionate ultra distance runner and has completed more than 70 ultra distance races since the Biel 100km in 2001, as well as successfully finishing over 50 Marathons. These races have ranged from 50km races, various multi-day races, to the Spartathlon (raced over 153 miles with a maximal time limit of 36 hours).
The author is a German Athletics Federation licensed high-performance running coach, and looks after diverse ultra Marathon running groups ranging from beginners to junior international level. He plans and leads German Ultramarathon Foundation (DUV) Performance Development training camps, to which up to 30 elite ultramarathon specialists are invited. He is also responsible for all sports and high performance-related issues concerning the German Ultramarathon Foundation Championships in a voluntary capacity.

《Ultra Marathon Training》读者评论:

I was disappointed with the lack of depth to this book. If you've run a marathon most of the information is not new, and though it covers many of the pertinent issues related to long distance running, there are no real insights or tips on improving different aspects of one's training. I'm very disappointed with the book and in less than 24 hours of purchasing it, I totally regret spending my money.

 

Very instructive, plenty of valuable tips. A book to consult every day to guide our trainning sessions and planning properly.

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