Training Info

Can Lake Ultra's Specifics

The 50-mile course is one big loop around a beautiful lake. The route is mostly flat to rolling roads with four major climbs including locally famous Bopple Hill and Bare Hill, the last major climb.

The 50 Km course is point-to-point over the final 31 miles of 50-mile route, including many scenic parts of the full loop and two major climbs, one of which is Bare Hill Road, is the biggest challenge.

The 25 Km course is point-to-point over the final 14.5 miles of the 50 Mile route after running short out-and-back starting on and using South Lake road.

Both distances include too many hills to be the easiest ultramarathon in the region; that honor goes to the BPAC 6 Hour Endurance Challenge (run as many miles as you can in six hours on a flat 3.25 mile loop). However, because the Can Lake 50 is a road race, it is significantly easier to finish than any of the area trail races of the same distance. And, you can look at the spectacular scenery without risking tripping on rocks and roots.

Can Lake 50 Specifics

50 Mile.

Completing the Can Lake 50 is a spectacular "achievable challenge." The most popular distance is the full 50 miles, probably because running all the way around the lake is so satisfying. It is way cool to go down to Lakeshore Drive after finishing and look out at the lake and realize that you've just run around the whole thing. Finishing under the 12 hour time limit only requires a 14:20 per mile average pace... you don't need to be a fast runner to finish; you can walk all the hills and follow a run/walk strategy on the flatter sections and still easily finish within the time limit. If you think you might need more time (e.g., your flat road marathon times in the 5 hour range), please request an early start time. With a 6am start, you only have to average 15:30 per mile to finish before the 7pm time limit.

50K.

The 50K is an even more "achievable challenge," ideal for a first ultra or for those years when your training is inadequate for a full fifty miler. If you are fit enough to finish a marathon in five hours, you should have no trouble finishing the 50K under the 9 hour time limit. Just walk all the hills and follow a run/walk strategy to average under 17:20 per mile.

Age Graded Medals for Both Races

For runners looking for a challenge beyond just completing the distance, the Can Lake 50 also gives every runner (male or female at any age) an equal chance to win to win a gold or silver medal. The Gold standard represents 65% of the World Masters Athletics (WMA) standard for each age. It's a tough but achievable performance. The Silver standard is significantly easier to achieve at 55% of the WMA standard for each age. Last year, approximately 5% of the 50 mile & 50K finishers received Gold medals and 30% received Silver medals. Bronze medals were awarded to the remainder of the field in both races.

Can Lake 50 Specifics

Be Prepared.

You will be out on the road a long time and the aid stations are much farther apart than you would have in a big city marathon. You should carry the following items at a minimum:

• water bottle (a 16 or 20 once bottle should be enough to get you to the next aid station)
• toilet paper (carry in a zip lock bag, have enough for a couple of uses)
• some of your favorite ultra snack so you can eat while walking the hills (gels or Chomps work well, but please do not litter the course)
• your mobile phone

You may want to have some of the following with you, especially if you've needed them in previous races:

• Ibuprofen (some aid stations will also have this item)
• Your favorite anti-chaffing cream (some aid stations will have Vaseline)
• electrolyte tablets (the aid stations will have electrolyte tablets)
• any medications you might need for allergies, bee stings, etc.

Depending on the weather on race day, you may need to carry a rain jacket. You can also have drop bags transported to some of the aid stations.

Aid Stations

While the Can Lake 50 aid stations are relatively close together (from 2.8 to 4.9 miles apart), you should carry a water bottle and have it refilled at the aid stations. If you prefer to use a hydration pack, e.g., Camelbak, etc., be sure it can be quickly refilled. Aid stations will have water and GU Electrolyte Brew to refill your bottle and a cola drink in cups. Since the cola drink is carbonated, your best bet is to drink the cola while at the aid station.

The aid stations also will have the usual ultramarathon snacks -- cookies, pretzels, bananas, etc. and GU Energy Gels or Chomps. You should test your equipment, food and drink on long runs prior to race day. If you find you need food or drink that won't be available at the aid stations, you will have to carry what you need and refill your pack from drop bags at 9.5, 20.6, 31.7 and 38.3 miles. (Or, have your handler transport these items for you.)

If we have a cold day and/or rain is forecast, the aid stations will have extra large trash bags available to convert to emergency rain ponchos. (However, you are encouraged to carry a rain jacket, if needed).

Rest Rooms

The inconvenient truth is that there probably won't be a rest room or porta-pottie around when you need to go. Carry toilet paper in a zip lock bag. You should be able to find a convenient tree or bush to get behind if you can't make it to one of the aid stations with proper facilities.

Road Marking

The course will be marked with spray paint on the pavement. Before each turn you will see a double set of arrows indicating the direction to turn. There will be another set of double arrows at the turn and a third set of double arrows after the turn to confirm you are on the correct road. The wrong roads will be marked with a big "X" after the missed turn. Regardless, runners are expected to be aware of the race route and take some responsibility for not getting lost. Only the last 10 miles of the course will be individually marked with miles-to-go designations.

Course marking is on the left side of the road. These spray paint marks which are obvious to a runner are easy to miss when driving on the right-hand side of the road. Handlers and friends driving around the loop should use the maps and directions in the Race Handbook.

Traffic & Road Marshals

All of the roads on the race route will be open to traffic. Watch for traffic and be careful at all turns and road crossings. Late in the race when you are tired, remember to be extra careful as your judgment and reaction times will be impaired by fatigue. Road marshals will be at a few turns. Follow the directions of the road marshals. You may have to stop for a few seconds until the marshal says it is safe to proceed.

Handlers

Most runners rely on the aid stations for their needs. Optionally, a runner may have a personal handler and receive aid at any point along the course. Decide with your handler how frequently you want access to aid, e.g., every 2 or 3 miles. Have your handler drive ahead that distance and find a safe place to park on the right side of the road (or better yet, turn off on a side road to park completely off the race route). Your handler then can safely cross to the runner's side of the road and hand off drink or food when you come by. Tell your handler what you will want at the next handling point so he/she can have those items ready for you.
*** Note: For safety reasons, parking is prohibited along some sections of the race route and within 100 yards of aid stations; refer to the Race Handbook for specific information.

Having a handler can be a big advantage if you need special food or drink or if the weather conditions are changeable. Toward the end of the race, your handler can also monitor the progress of other runners near you. Knowing that you are catching the runners ahead can be powerfully motivating late in the race.

Tom's Tip: The best location to receive aid from your handler is at the bottom of a hill so you can walk while drinking and eating. Your handler should not stop on the road within 100 yards of the official aid stations to avoid traffic congestion and parking problems.

Pacers

Pacers are allowed for runners in either race after the Vine Valley Aid Station for the final 15 miles. Your pacer is not allowed to carry your bottles and other gear, i.e., cannot be a "mule." However, a pacer can help keep you safe and on course by being an extra set of eyes and ears. And, the right pacer can help you get through any bad patches... talking when you need to be distracted from your fatigue, being quiet when you need to concentrate on the task, telling you that you look good when you don't, etc.

Can Lake 50 Specifics

When to Start Training

Most ultra and marathon training plans call for a 24-week buildup:

• If you don't have any major race goals for the spring, you will want to begin targeted training for Can Lake in April or no later than May.
• If you will be running a spring marathon or ultra, train for that race over the winter and give it your all. After the race, take at least two weeks off from training before beginning your buildup for Can Lake.

Training Plans for First Ultras

Since the Can Lake 50 is a road ultra, the training requirements are similar to those for a marathon. If you have a marathon training plan that has worked well for you in the past, then base your training for a first ultra on that plan.

The Jeff Galloway Marathon Plan (with some modifications described here) is an especially good choice for mid-pack runners and lower mileage trainers. Faster runners and high mileage trainers, especially folks with lots of sub-3:30 marathon experience, might want to look at other plans, e.g., Jack Daniels, Hal Higdon, etc. See Additional Resources for some example plans.

Several key elements make the Galloway plans a good fit for ultra training:

• All long runs are to be done with a run/walk strategy (practicing what you will do in the ultra)
• Long runs build up to completing 28-30 miles (great for building both your endurance and confidence for the ultra)
• Speed work consists of repeat miles run at marathon race pace (great for building running efficiency and pace judgment needed for the ultra)
• Plans are personalized based on your performance in shorter races scheduled every 3-4 weeks (typically, 5K race times are used to predict marathon time and training paces are then based on the marathon target time)
• Plans put a big emphasis on ensuring adequate recovery after hard workouts (fitting the motto "No Recovery, No Gain!")

How do you get a Galloway marathon plan for little money? Go to your Public Library and check out Marathon: You Can Do It! (Jeff Galloway, copyright 2001). If you can't find the book or want to own a copy, be sure to get the 2010 Revised Edition from your local book store or online retailer. There's even a Kindle e-book version for about $10. The book has plans for marathon time goals from 4:40 to 2:39, a range which will cover most runners. Here's an example 3-week cycle from a Galloway plan (2001 edition)

Galloway Plan for 4:20 Marathon Time Goal (weeks 15-17)

To get started with a Galloway plan, read the book. Sign up and run a local 5K if you haven't run one recently. Look up your predicted marathon time (the table is in the Appendices at the end of the book). Start with the marathon plan that is the closest match to your predicted time. (Note that Galloway plans assume a full six month buildup to the target race. If you already have a solid base and you have less than six months before your ultra, you can skip some of the initial weeks in the published plan.)

For another view on moving up from the marathon to an ultra, click here for an article from Marathon & Beyond. The author is famous for his successful ultras done with limited training mileage.

Plan Modifications for 50K

Because it is run on a road course, the Can Lake 50K is basically a longer marathon with some big hills. Modify your favorite marathon training plan (see previous section) to include the following:

• Do your long runs on terrain similar to the race - pick routes that include some big hills
• Walk all uphills, run all downhills and run/walk all the flat terrain
• Practice with the same hydration system, drinks and snacks that you expect to use in the race

Keep in mind that the most important part of running hilly terrain is to train your legs for the downhills.

Review the course description and pay attention to the leg profiles. Use this information to plan your training runs.

Plan Modifications for 50-Mile

While the 50K is basically just a longer marathon, the 50 mile is a different animal requiring significantly more endurance. The following table shows the Galloway plan modified to train for the Can Lake 50 Mile.

Galloway Plan for 4:20 Marathon Goal Time (weeks 15-17) - Modified to Train for 50 Miles at Can Lake 50

Notice that the modified plan shifts the workouts so that 50% or more of the week's mileage is concentrated in back-to-back runs on the weekend. This shift helps build endurance. However, this shift also increases the risk of injury and potential for excessive fatigue, so it is important that the weekday runs and cross training is kept under control. The runner should do no more than what is called for in the schedule and, if fatigued, feel free to take an extra day or two off.

The 50-Mile training plan should include the following:

• Do your long runs on terrain similar to the race - pick routes that include some big hills
• Go longer and slower on the long runs
• Walk uphills, run downhills, and run/walk on flat terrain
• Use back-to-back runs (e.g., on weekends) to get used to covering longer distances
• Take training breaks when needed to allow for adequate recovery and reduce the risk of injury
• Practice with the same hydration system, drinks, and snacks that you expect to use in the race

Keep in mind that the most important part of running hilly terrain is to train your legs for the downhills.

Review the course description and pay attention to the leg profiles. Use this information to plan your training runs.

Predicted Race Times

Use shorter races to get a predicted marathon time (and provide some needed additional speed work). These races can be 5K, 5-mile, 10K or even 15K. Calculators are available on the web to give equivalent times at standard race distances. Here's the one at the Marathon Guide web site: http://www.marathonguide.com/fitnesscalcs/predictcalc.cfm

Galloway added an even simpler alternative in his 2010 Revised Edition of Marathon: You Can Do It! Step 1: Run a one mile time trial. Step 2: Multiply your time in seconds by 1.3 for your predicted pace for a very hard effort marathon. For example, you run the mile time trial in 7:00. That time is 7 x 60 = 420 seconds. Multiply by 1.3 and you get 546 seconds. Divide by 60 and you get 9:06 for your predicted marathon pace and a predicted marathon time of about 3:58. Add 2 minutes to the predicted marathon pace in this example and you should do your long runs no faster than 11:06 per mile (including walk breaks).

Repeat Miles

Repeat miles and timed miles can be done on any reasonably flat road if you use a Speed Distance Monitor. I use a Garmin 210. I set it up to automatically record laps at every mile and display the Average Lap Pace. After a warm up, I hit the Lap button and start the first mile, periodically checking the displayed Average Lap Pace. If the pace is too fast or too slow, I make speed adjustments. At one mile, the GPS automatically records the lap and I start the jog recovery. When ready for the next mile, I hit the Lap button again. After the last repeat mile, I cool down. Later, at home, I review the History of the run. The repeat miles are easy enough to sort out from the other laps.

Using a Heart Rate Monitor

If you are interested in training with a heart rate monitor, Galloway includes a chapter on the basics in both editions of Marathon: You Can Do It! For the ultrarunner, a heart rate monitor is most useful as an aid in correct pacing. Monitoring your pulse rate, especially in the first couple of miles of a run, will help you control the impulse to run too fast on easy days or to start too fast in races. In hilly races, a heart rate monitor is a great aid for learning how to slow down enough on hills to avoid going into the "red zone."

For races with hills, think Even Effort instead of Even Pace. Slow down on the hills so your heart rate and perceived effort don't increase much over what you were doing on the flat approaching the hill. If you try to maintain the same pace up the hill, you will have to slow after the hill to recover.

For a more advanced text on heart rate based training, see Additional Resources.

Avoid these common errors!

The most common errors in using a modified Galloway Plan (or any other plan) involve doing too much, too soon and/or too hard, such as...

• skipping the walks in the long runs
• running too fast during the long runs
• running the repeat miles faster than specified
• running more days per week than specified
• working too hard on cross training days

My experience is that these errors have a cumulative effect. Initially, you feel good doing more -- but as the weeks go by, the long run and repeat-mile workouts get harder and harder to complete because of inadequate recovery. The obvious answer is to follow the plan.

Keep a Training Log

Runners who log their runs are more likely to stick to their training plans and achieve their goals. Logs come in many forms… you can just use that extra paper calendar you got in the mail or you can create a spread sheet in Excel. They still sell running log books at Barnes & Noble and on Amazon if you want something with more heft. And there are free and almost free online logs.

If you have a Garmin GPS watch, you can use Garmin Connect. Uploading workouts is quick and easy. The goals and reporting features are powerful and easy to use (e.g., tracking miles each week or for the year). One issue for me is that I have not found an easy way to back up my data for more than one page of activities at a time. Another is that the social media features are not well integrated.

Can Lake 50 Specifics

50-Mile Strategy Recommendations

50K Strategy Recommendations

Can Lake 50 Specifics

Fluids

The Can Lake 50 aid stations will have water, GU Electrolyte Brew and a cola drink. You should test GU Electrolyte Brew on training runs. Your local running store may have the product or you can order it from GU Energy Labs. The cola drink will be carbonated so you should plan to drink it at the aid station (i.e., don't fill your bottle with it).

If you find you need fluids that we won't have at the aid stations, you will need to have a handler or use drop bags. The drop bag locations are 10-12 miles apart. Two bottles supplemented by water at the aid stations will be enough to get you to the next drop bag to pick up another two bottles with your favorite fluid.

Food

The Can Lake 50 aid stations will have GU Energy Gel packets, cookies, potato chips, M & M's, and at select stations: GU Chomps, PB&J sandwiches, fruit and salt potatoes. You should test GU Energy Gel, GU Chomps and other foods on your training runs. If you local running store doesn't have the GU products, you can order them from GU Energy Labs.

If you want something different to eat, you will need to have a handler or use drop bags. Carry enough of your favorite snacks to get you to the next drop bag location where you can refill your pack.

Can Lake 50 Specifics

If your quads are sore and you have to go down stairs backwards, the downhills on the course beat you up. Wait until you are pain free to resume running.