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You Can Run 100 Miles on Marathon Training

 Ultra coaches Eric Orton and Jason Koop on the importance of strength and speed over mileage

“If you can train well for a marathon, I think you can do 100 miles,” says Eric Orton, an endurance coach best known for whipping journalist Chris McDougall into ultra shape in the book Born to Run. 

For busy people with ultra dreams, perhaps no sweeter words have been spoken. Even better: he’s not the only one speaking them. “You can be perfectly successful if your min/max—that’s the minimum training volume you need when your volume is at it’s max—is nine hours per week for six weeks,” ultra coach Jason Koop, director of coaching for Carmichael Training Systems, agrees. 

At the core of both statements is the classic quality over quantity credo. “Often people run a little bit more and they do well, so they think more is better,” Orton says. “I think better is better.”

Better means building strength and speed over volume. For Orton, that means running hills, doing sprint intervals on hills, and learning to love the mile. “To do better, you have to get faster,” he says. “And the greatest predictor is one mile. You have to get faster at one mile to get better across the board.”

It also means substituting mountain hiking for long easy runs. “People get into trouble when they start logging all of these mountain miles and running them because they can. But they’re running themselves into the ground because it’s way too hard on a consistent basis,” Orton says. “It’s the equivalent of running marathon pace every day.” 

Which is why Orton believes the solution lies in strength. “Strength builds endurance, not the other way around,” he says. In the early season, Orton has his athletes climb as easy as possible to build up and downhill leg strength while staying aerobic, or around 75 percent of max heart rate. The point of this is to build efficiency at staying aerobic so that runners don’t need as much recovery on the downhills—the part of a race where ultrarunners can make up a lot more time than if they’d tried to run fast uphill. 

Just like with marathoners, Orton also has his athletes do threshold runs, or runs performed at 85 to 90 percent of their max heart rate. “Instead of going off on an eight-hour easy run, do a three-hour hard run with a lot of hills and threshold type of climbing,” Orton says. A tough run at the peak of training could look like this: easy warm-up, 20 minutes at threshold, two hours easy to moderate, 20 minutes at threshold, then cool down. 

Koop similarly incorporates intensity into his ultra athletes’ workouts, focusing on one element at a time, whether that be lactate threshold (workout example: 4x10 minutes hard, 5 minutes easy), VO2 max (6x3 minutes hard, 3 minutes easy), or high-end aerobic work (40 to 60 minutes at marathon pace). But you must do these workouts on terrain similar to that of your race—skip the track. “Do whatever you can to match your training vertical to the race vertical,” Koop says. Say you know you’ll gain about 150 feet per mile during the race; try to get that in during training to prime your muscles and mechanics for what’s coming. Similarly, he says, if you know you’ll be hiking 10 percent of your race, 10 percent of you training should be hiking.

With that strength base, athletes “can go from a two-to-three hour run to run eight hours no problem,” Orton says.  That’s exactly how he trained Born to Run author McDougall for the 50-mile Copper Canyon Ultra, now known as the Ultra Caballo Blanco. “He just needed strength,” Orton says. 

“It was such a transformative experience,” McDougall says of following Orton’s plan. “I kept waiting to feel bad but month after month I just kept feeling good—you’re on an upward slope all the time.” 

All of that said, a high-quality, lower-mileage approach doesn’t nix some epic workouts. If you’re gunning for 100, Orton recommends doing one longer run once a month. “Everyone can fit that into their schedule,” he says. You should complete five to six long runs before race day, with the final long run performed four weeks before the event and lasting about six to seven hours. 

Those longer efforts will get your mind, body used to being out in the wilderness, and your stomach used to fueling. “Experiment with different foods during your longer runs,” Koop says. “It teaches you what’s not going to work so you’re left with a basket of things that could work in the 20 hours of unknown.” He recommends testing several snacks that cover the sweet, salty, and savory categories. That way if your favorite training foods stop working for you at hour 17 in the race—something you could never have predicted with your longest run topping out at less than half that time—“you’ll have a list of other things you can incorporate into the mix.” 

For these long training runs, you’ll have to throw the 10 percent rule out the window and focus on time spent on your feet. Don’t worry about the mileage, Orton says, “especially if you live in a trail environment because three hours could be six miles.” Perhaps your first long run is two hours. Four weeks later, your next will be three hours, and so forth until you hit six or seven. “If you’re just looking to finish your first 100 miler, you just need to be able to locomote without having a whole lot of stress on the system,” Koop says.

Once you’ve done that final long run and taken a rest week, it’s time to taper. That means keeping up your running frequency and intensity while reducing your weekly training volume. Maintaining intensity is key, Orton says. “That’s what keeps you fresh. The reduction in volume, that gets you rest.” 

Athletes Don't Exercise, They Train

Rule One: Don't confine your training to the gym. Movement needs to be a lifestyle. Rule Two: Don't just move. You need a goal. And you need to train

For decades, scientists have scrambled to figure out what inspires us to move. They've linked certain regions of the brain to exercise motivation, decided having partners helps (but only if they aren't too talkative), and encouraged us to adopt a dog to walk more.

But there are two simple changes you can make to keep yourself going that don't involve drugs or dogs: Make movement your lifestyle—and train, don't exercise.

The simple first step away from yo-yo exercising and toward a healthier lifestyle is to make movement a priority. Scads of articles over the past few years have told us how sitting too much is killing us and that even five minutes of running can have real health benefits. Weaving something like a short run into your daily routine won't necessarily make you lose weight or turn you into Laird Hamilton, but becoming a mover will make the transition to training easier.

Training means structuring workouts toward an athletic goal, like a race or another organized event. Exercising, on the other hand, is movement for the in-the-moment feel-goodness of it. There's nothing wrong with exercise. It's just that, for many people, the reasons they exercise are often weak and lead to poor long-term adherence.

Historically, it wasn't so hard to exercise—before office jobs became the norm and the Internet put many employees on call 24/7. But if squeezing it in feels like a chore or comes from a negative place, science says you won't stick with it. Luckily, the recent explosion of athletic events has made it easier to find an intriguing race, even one close to home. And the benefits of picking a training goal are well documented. Advantage number one: It encourages consistency. 

A study published in the Journal of Sport Behavior found that embarking on a marathon program likeTeam in Training’s makes people feel a "growing connection with the cause, improved fitness and athleticism, and mutual training support." People in training also tend to stick with their workouts because of the "personal growth, fundraising, and the response from family and friends" that come from sweating with a purpose.

Athletes who exercise to lose weight, for example, don't always drop the pounds, leading them to give up. "I also wonder how beneficial it can be to exercise in such a negative way, where you're constantly thinking, 'I'm not good enough, and I don't like my body.' Who wants to keep that up?" Michelle Segar, a psychology researcher at the University of Michigan, told More. She was talking about middle-age women in particular, but men may face a similar problem when vanity is the primary motivator.

So the next time you feel like slacking off, consider signing up for something. While research linking regions of our brains to exercise motivation is fascinating, its ultimate goal may be to develop drugs to help keep us moving. Hitting a "register" button could work just as well.

More Proteins

How much should you have and which foods really pack a protein punch? Find out how to get all you need and when to up your intake...

Protein is an essential nutrient, responsible for multiple functions in your body, including building tissue, cells and muscle. Everyone needs protein in their diet, but if you do endurance sports or weight training you’ll need to increase your protein intake, and to factor it into your training routine at specific times to reap its muscle-boosting benefits.

For sporty individuals a daily dose of around 1g of protein per 1kg of body weight is recommended. After exercise, protein is particularly important since muscles need it to recover and grow. A portion of protein (15-25g) is recommended within 30 minutes of exercise, when your muscles are particularly receptive to protein synthesis. 

What to eat

Proteins are made up of a collection of 20 amino acids. Of these, eight are classed as ‘essential’ and need to be sourced from food, while the other 12 are classed as ‘non-essential’ and can be produced inside your body. ‘High-quality proteins’ such as eggs and meat offer more muscle-building amino acids than other protein foods, so are considered more valuable sources of protein, particularly if you do lots of exercise. 

Like simple and complex carbohydrates, proteins are absorbed at different rates in the body. Whey protein is digested quickly so is a good option just before and after exercise. Casein, the primary protein in milk, releases its amino acids slowly, so is particularly useful in the morning, between meals and at bedtime. Protein shakes and powderscontain these proteins and are helpful before and after sports, but you can get the protein you need from natural sources too. Here are some foods to get your protein fix:

Good protein sources

Eggs
King of food protein is the humble egg. A medium egg has around 6g of protein of the highest biological value, meaning it comes complete with all 20 amino acids in the most digestible form. An omelette is a good way to start the day and is a good recovery snack too.

Milk
Dairy foods are packed with protein and contain bone-building calcium, too. Chocolate milk is the age-old recovery food after exercise, since it contains energy-replenishing carbohydrates and a blend of both slow and fast release whey and casein proteins. You can get the same recovery-boosting effects from a milk-based fruit smoothie.

Yogurt
A combination of casein and whey protein, yogurt is a great protein-rich food. Since most of the lactose is removed, it can work for most people who are lactose intolerant.

Fish and seafood
Fish and seafood are good sources of protein and are typically low in fat. While slightly higher in fat than other varieties, salmon packs in heart-healthy omega-3 fatty acids.

Soya
If you’re dairy intolerant, eating soya protein foods such as tofu and soya-based drinks will help post-recovery, plus they can help to lower cholesterol and reduce the risk of heart disease.

Pistachio nuts
Nuts such as pistachios are a practical protein choice if you’re on the move. Around 50 pistachio nuts will provide 6g of protein, plus sodium and potassium, the electrolytes lost in sweat during exercise.

Pork 
High quality proteins also contain branched-chain amino acids(BCAAs), which are key in supporting muscle recovery. Leucine, in particular, makes up one third of muscle protein and helps to stimulate repair after exercise. Pork is one of the richest sources of leucine and therefore a great addition to a post-exercise meal or snack. Eggs, chicken and lean beef also provide good amounts of leucine.

Chicken and turkey
When it comes to animal protein, opt for lean protein from white meat poultry such as chicken and turkey. It’s wise to discard the skin, which is packed with saturated fat.

Delicious and not fat :)

PROTEIN BROWNIES

This recipe began as a challenge: Try to create something exceptional with limited ingredients. I wanted to capture the best "health benefits" a brownie could bring while still giving the bakery a run for its money. I've tried many variations and protein flavors, but never achieved the richness and texture a true brownie brings.

That is, until Muscle Milk Naturals hit the market, sweetened with Stevia and a bit of real sugar. Once I began experimenting, it didn't take long to figure out that the key to making the most exceptional protein brownie takes only four ingredients and two minutes of your time!

Ingredients

• 1 scoop Muscle Milk Naturals Real Chocolate
• 1/2 scoop Muscle Milk Complete Whey Cocoa Bean
• 1 mounded tablespoon Chunky Natural Peanut Butter
• Dash of Baking Powder, Water

Directions

1. Combine all ingredients in a microwave safe bowl.
2. Stir in small amounts of water until you reach a brownie-batter consistency.
3. Microwave for one minute, check and stir, then microwave again for 30 seconds to 1 minute. Microwaves vary, so be careful not to overcook. You want a brownie texture—soft and gooey!

NUTRITION FACTS 
Serving Size 

Amount per serving

Calories 320

Total Fat15g

Total Carbs15g

Protein30g

The best exercises!

Skinny Jeans

What to Eat Before, During, and After Exercise

WebMD Feature Archive
What you eat could make your next workout better, whether you're just starting to exercise or you’re an athlete in training.

Eating right can help energize your workout. Which foods are best, which should you avoid, and when should you eat?

Sports nutrition expert Christine Rosenbloom, PhD, RD, shares her tips

What is the best thing to eat before exercising for energy and endurance?

You need quality carbs, lean protein, heart-healthy fats, and fluids.

Your muscles rely on carbohydrate foods like breads, cereals, pasta, rice, fruits, and vegetables for quick energy.

You need protein for your muscles and for your blood cells, which bring nutrients and oxygen to your muscles.

You also need fluids, or your body will have a hard time performing at its best.

Is there an ideal meal to eat before exercise?

There's no one meal that you need to eat before working out. Instead, focus on these 5 things:

1. Low fat
2. Moderate in carbs and protein
3. Low fiber
4. Includes fluids
5. Made up of familiar foods that you tolerate well

A grilled chicken sandwich or a slice of cheese pizza might fit the pregame meal description, but stay clear of the fried food (including french fries), greasy burgers, and soft drinks.

Also, a pregame meal isn't the time to try a new food.

Why is it so important to drink plenty of liquids during exercise?

Water acts as your body’s cooling system. You don't want to get dehydrated.

The best way to stay hydrated is to drink plenty of fluids with meals, and drink about 2 cups (16 ounces) of water 2 hours before exercise.

Is it better to stay hydrated with sports drinks or plain water?

Water is often enough. But if you're exercising for more than 60 minutes in hot, humid conditions, sports drinks may help. They give you carbs and sodium, as well as fluids.

Sports drinks are also a good choice if you play team sports like soccer or football, especially when the temperature and humidity are high. If you sweat a lot, a sports drink might be preferable to water.

Perfect LEGS and GLUTES

With IFBB Bikini Pro Tawna Eubanks

What exactly are “perfect legs and glutes?” If you asked a room full of women, you’d get all sorts of different preferences: small legs… thick legs… long legs… round glutes… small butt… and so on. While there may not be a universal definition, there’s really only one way to achieve YOUR perfect legs and glutes: Get to work maximizing your potential!

That’s exactly what IFBB Bikini Pro Tawna Eubanks has done. Focused on her areas of opportunity and unconcerned about how she measures up to others, her training motivation is simple. One of Tawna’s secrets for building her bikini body is regularly incorporating unilateral training. By isolating one limb at a time, she ensures the muscles of each leg get equal work and development. The result: leg and glute perfection!

If that isn’t reason enough to love unilateral training, it’s also a calorie scorcher. With little rest between legs, your heart rate stays high, your muscles are on fire and fat melts away. Sounds good, right? If you want to perfect your lower body and are ready to work, Tawna’s PERFECT LEG & GLUTES Program is exactly what you need.!

CLICK TO PRINT

EXERCISE QUICK TIPS

REVERSE LUNGE With Box/Step

Use a step/box that is no more than 4-8 inches off the ground to minimize injury risk and maximize results.

BULGARIAN SPLIT SQUAT

Keep knee behind toes when descending into lunge. Lengthen lunge by moving front leg forward, if needed.

UNILATERAL STIFF-LEG DEADLIFT With Box/Bench

Hold onto a partner or piece of equipment for stability. Once comfortable, maximize stretch by extending the dumbbell past the top of the platform.

SINGLE-LEG HAMSTRING CURL

Keep hips against the machine pad for maximum hamstring engagement.

SINGLE-LEG SMITH MACHINE SQUAT

Position foot about 1-1/2 half feet in front of the bar. Keep knee behind toes during descent.

SINGLE-LEG EXTENSION

Ensure full range of motion by staying firmly planted in seat. Increase contraction by flexing the foot.

GLUTE CABLE KICKBACK

To maximize intensity, squeeze glute hard at the top of the movement.

CURTSY SQUAT WITH LEG LIFT

For balance and stability, keep abs drawn in and core tight.

Protein Packed Plants

Where to Find Your Protein for the No-Meat Athlete!

BY MARZIA PRINCE

As a plant-based athlete, I get asked the same question over and over: “Where do you get your protein?”  I have to say, I actually asked that question before I adopted the plant-based lifestyle. It is a valid question for those of you who aren’t familiar with a vegan or vegetarian lifestyle. Vegans, vegetarians and athletes have to pay close attention to protein sources. With a little education and a balanced diet, you too can incorporate plant proteins in your nutrition plan.

Beans. One of my staples! Beans are one of the longest cultivated plants in history. Beans were an important source of protein throughout Old and New World history, and still are today. Beans are extremely beneficial to all diets because they are high in complex carbs, protein and dietary fiber. Also, they are low in sodium, fat, calories and are completely cholesterol free. One cup has 15 grams of protein. They are great in salads, soups, chili and veggie burgers. Pair beans up with rice to have a complete protein.

Dark leafy greens. Believe it or not, dark leafy greens are rich in proteins among other great vitamin and minerals. A few of my favorites are kale, romaine, broccoli and spinach. Can you believe 100 calories of kale contains 11 grams of protein? Try adding a variety in your meals by salads, juicing, raw or lightly steamed.

Hemp seeds. Hemp seeds have the most complete bioavailable protein in the vegetable world next to spirulina. Hemp protein contains 21 amino acids, including the nine amino acids that the body cannot produce. Three tablespoons have 16 grams of protein. You can add this to salads, smoothies, cereals and even get it in a protein powder form. It is also great in omega-6 and omega-3s.

Spirulina. This blue-green algae has a similar makeup to sea vegetables such as kelp, nori, dulse and chlorella. It is a very easily digestible protein and has greater nutrient bioavailability. It is 70 percent protein by weight with all the essential amino acids plus other important phytonutrients. It is also great for detoxing the body. The recommended dose is three to six grams a day. You can take it in a pill or powder form. I like to take it with my green juice or with a meal.

Quinoa. This one is almost always mistaken as a grain when in fact it is a close relative to spinach and beets. Quinoa is actually a seed. This grain, like seed, packs 14 gram of protein per cup and seven grams of fiber. The protein in quinoa is considered to be a complete protein due to the presence of all eight essential amino acids necessary for tissue development in humans. It is high in lysine, cystine, methionine. This super food is also great for people who have a gluten sensitivity. You can have this for breakfast in place instead of oatmeal or it makes a great side dish in place of brown rice.

Lentils. Being part of the legume family, lentils have been around for about 13,000 years. With about 30 percent of their calories coming from protein, lentils have the third highest levels of protein by weight than any other legume or nut, after soybean and hemp. Lentils provide an excellent amount of B vitamins, fiber, folate, iron and magnesium. Per cup, lentils provide 17 gram of protein and 15 grams of fiber. It is delish in a soup or sprinkled cold on a salad.

Tempeh. A soy product that is made from a fermenting process that binds soybeans into a cake form. Tempeh holds its retention of the whole bean to give it a higher protein, fiber and vitamins like calcium and B12. It has a firm texture that is used to make “faux” meat. Has a unique taste that is completely different from tofu. From mock chicken salad to burgers and stir frys, this plant protein can be used in hundreds of recipes. Check out the protein content: 4 oz. has 24 grams of protein.

Seitan. This is also great as a “meat” substitute but not for people with gluten sensitivities. Seitan is made from wheat. It is derived from the protein portion of wheat. You will hear some people refer to it as “wheat meat.” It is very high in protein. A 4 oz. piece has 24 grams of protein.

Plant protein powders. Move over whey; plant powders are taking over. For those of you who can’t or don’t do whey, now you have many plant protein powders to choose from— hemp, brown rice, yellow pea, soy or a plant blend of all of these. Protein in the powder form is great for athletes on the go. You can add it to water, mix it in a smoothie or make your favorite protein bars. Powders are fast and easily digestible. One scoop of plant protein has 15-20 grams of protein.

Plant Protein Chart

Beans: 15 grams/1 cup

Dark leafy greens: 5-11 grams/100 calories

Hemp seeds: 16 grams/3 tablespoons

Spirulina: 6 grams/10 grams per pill, capsules or powder

Quinoa: 14 grams/1 cup

Lentils: 17 grams/1 cup

Tempeh: 24 grams/4 oz

Seitan: 24 grams/ 4 oz

Plant protein powders: 15-20 grams/per scoop

7 BEST “NO EQUIPMENT” MOVES TO TONE UP YOUR BACK

Sometimes the back is an overlooked area when it comes to toningWe can’t blame you! It isn’t exactly like you can see your back. BUT, toning your back can do wonders for your shape. In fact, celebrity trainer, Jennifer Cohen, says that strengthening your back and shoulders can give you the  “V-shape” that can make you look “10 to 15 pounds thinner.”

This is good news but it probably requires a lot of equipment, right? Nope. These body weight exercises can help your strengthen and tone in the comfort of your own home!

Rotating Deadlift

• Stand on your left leg with your right leg behind and right toes resting on the floor. Bend both knees slightly and place your hands behind your head allowing your elbows to open wide.

• Pull your abs toward your spine and keep your back straight as you hinge forward from your hips until your torso is almost parallel to the floor.
• With a flat back, press through your left heel and return to standing. As you do this, twist your torso (shoulders included!) to the left over your front left leg. Be sure to keep your pelvis and hips still and facing forward. This completes one rep.

Single-Leg Deadlift

• Stand with all your weight in your right foot, abs engaged and chest lifted.
• Reach your torso forward as you lift your left leg behind you. Reach your arms out to the sides for balance as your torso and leg come parallel to the floor.
• Hold this position for a moment, and reach through your left heel to engage the back of the left leg.
• Moving smoothly, lower your right leg toward the floor as you return to standing upright, resting the left foot lightly on the ground. This completes one rep.

Twisted Bird Dog

• Get on all fours, with your knees under your hips and your hands under your shoulders. Remember to keep abs engaged and keep your back flat.
• As you extend your right leg out straight, open up your left shoulder for an oblique and back twist.
• Round your back and head to connect your left elbow with your right leg under your body. Extend your                                                       right hand and left leg back out for one complete rep.

Marching Bridge

• Lie on your back with your hands by your side, with your heels about 12 inches from your pelvis. Press your heels into the floor to come into a bridge position with a neutral spine.
• Press your right heel into the floor, and keeping your knee bent, raise your left leg until your hip is a 90 degrees. Lower your left leg down, pressing through your glutes so your pelvis doesn’t drift to the floor                                                                          along with the leg. This completes one rep.

Seated Trunk Twist

• Begin sitting on the floor with your legs stretched out in front of you; lengthen your spine to keep your back straight.
• Pulling your navel in tight, twist from right to left, lightly touching both hands from side to side to complete one rep.

Superwoman Locust

• Lie on your belly with your legs together. Lace your fingers behind your back with straight arms.
• As you inhale, lift your legs, head, upper body, and arms up and off the floor.

As you breathe, extend the crown of your head away from your toes, lengthening as much as you can through your spine.

• Stay for five breaths, and then release back down to the starting position. This completes one rep.

Pilates Mat Swimming

• Begin on your stomach with your arms extended in front of you.
• Keeping your neck neutral and in line with your spine, lift your feet, arms, and chest from the floor.
• Begin to “swim” by lifting your opposite arm and leg a little higher, then alternate sides, making a fluttering motion.
• Continue this movement for one minute.

                              Do you remember to work your back? What are your favourite moves?