TRAINING WISDOM FROM AN ULTRAMARATHONING LEGEND

Ray Krolewicz has run over 400 ultramarathons, winning over 80 of them. He's a former American record holder for he most miles in 48 hours (216 miles, since broken by others), and has run a number of 50 mile and 100K events at a sub 6:50 (sub 3 hour marathon) pace, but has never ran a sub 2:30 marathon. During the decade of the 1980's, he ran at least one ultra marathon every month of the decade. On the Sunday after the 2005 Boston Marathon, I had the privilege of running a slow 20 miler on the Illinois Prairie Path with the talkative "Ray K", as he shared a lot things with me. This was shortly after his 50th birthday.

The basic training approach is 1) a lot of slow runs -- very slow -- 9-10 min./mile pace, where endurance is built. the body is taught to burn fat, and recovery is obtained at the same time, 2) a fair amount of somewhat hard 800M repeats during the training peak, and 3) frequent racing -- including short events and ultra events. Basically 80% of the miles are "slow fat burn runs", and 20% are "faster variable paced running".

After a slow long run, doesn't eat for 1-2 hours, so fat burn will continue (I did this with him on a slow 20 miler 6 days after Boston, and the pace was so easy, that it was all OK -- taking over 3 hours, and not eating before, during or after -- was a pleasant recovery run). While Ray K reports to drinking huge quantities of sports drink when racing, he never took a drink of anything (not even water) during this 20 mile run.

Long runs (other than races) need be no longer than 22 miles, but should always take over 3 hours to complete. Has been known (in his younger days) to do more than one a day on each day of a weekend. He has some interesting post long run (light) exercises (for "alignment").

Most people train too hard year around (not too many miles, but too fast a pace), and then not hard/fast enough when it counts (i. e., speed work during the peak phases before a goal race). Doing daily and long runs too fast prevent frequent racing, and then brings less than optimal results on the infrequent races.

Lots of runs, lots of miles. Talks of months with "87 runs" (3 runs a day, with one day off) before a major ultra event.

Recovery comes from running slow, not from cutting miles or taking days off. If you never stop moving, there's nothing to recovery from.

Most folks eat too much salt when not running, and salt supplements during an event are rarely needed (maybe at Badwater ....). Too much salt causes the body to dump the salt, and one looses a lot of fluids in the process.

Drinks a lot of sports drink during races, but unless over 100 miles, little else. Drinking only water can lead to too little salt, but shouldn't be the case with sports drinks unless very hot conditions (well over 80 F). Doesn't eat solid food morning before long run or races (if you do, then must drink a LOT of water).

If you can't run, then walk. Walk until you can jog. Jog until you can run slow. Run slow until you can run faster. Just keep moving.

However, not much for walking during a race, unless forced to -- even a shuffle is more efficient. Just run slower until you're able to run faster again.

He often starts ultra events with loose shoes, and then tightens them up as his feet enlarge.

Utilizes a lowered hand 11-12 minute shuffle pace for ~1/2 mile to recover from a bad spot, and then takes off again.

Not much for tapering -- had me taper for 10-11 days, because he thought I wanted to. For himself, more like 0-7 days. Has often done back-to-back ultra events. Not much for idle recovery, either.

After the carbo load meal, drinks a lot of liquid calories (300) the night before a race or long run.


Steve