UTMB Training Tips: #7-11

And here is the last instalment of UTMB Training Tips. The first 6 are good for year-round training and a wide range of races. Most of your training should be sustainable - mere mortals shouldn't be out there running 100-mile weeks with 20K of vert for most of the year.

But UTMB is a monster. If you want to finish and especially if you want to race it well and not just survive, you have to go big. From ~10 weeks before the race until you taper, it’s time to turn things up to 11!

As a big caveat, these 5 training tips assume you are healthy and that you have done the work and have a solid base. That means months of training with 8-10+ hours a week, regular long runs and hard workouts, and strength work. It’s all about that base. But once you are healthy and fit, here are some great strategies to get to the next level!

UTMB Training Tip # 7: Quad-Smashing Descents

While there is much talk about the steep 3,000-5,000 foot climbs at UTMB, most people who don't finish or limp in get taken out by the descents. Early in the race you have a steep 3,000-foot descent in just 3 miles going into Saint Gervais, and the damage starts here for many. The descent into Courmayeur is worse with 1,500 technical feet of descent in the last mile. Trashed quads after this slip-and-slide play a big part in the many DNFs at Courmayeur.

Then the last three descents after Champex-Lac are just punishing. This is what got me in my first UTMB. I made it to the finish, but I had to hobble down each descent, losing lots of time.

Trient in 2019 - way ahead of splits with running legs left and feeling like a million bucks!

Lower body strength work (tip # 3) helps, but there is no substitute for training on long, steep descents. Find the best quad-smashing descent you can get to and incorporate it in your long runs. Before this year’s UTMB, my medicine of choice was a trail that descended 1700 feet in 1.1 miles. I would incorporate this at the end of many long runs in the couple of months before UTMB.

Put in a good effort on the downhill and also work on your form: lean forward, fast cadence, short strides, and looking ahead. Soon enough you’ll be like Kilian, descending like a mountain goat!

UTMB Training Tip # 8: Back-to-Back Long Runs

The interesting thing with 100km+ races is you can't run anywhere near the distance of the race in training. So how on earth do you get ready to complete such a monstrous challenge?!

Enter the tried-and-true method of back-to-back long runs. Smash your legs up on a long run and then come back out the next day with dead legs and do it all again!

Here are a few tips to get the most out of these runs. Combine back-to-backs with the long run + tempo (tip # 4). You can include the tempo on either day (though not both), and you'll feel like you are at mile 70+ by the end of the second day! Save the back-to-backs for the final training phase 3-10 weeks out from your race. Try to make them as specific to race terrain as possible.

For something like UTMB, it can also be beneficial to include a 3-day block of long runs. In early August I covered 72 miles and 21K feet of vert over 3 days, and it made a difference. Many athletes will run the UTMB course over 3-4 days, though sadly that isn't practical for many of us.

Last and probably most important, respect these big efforts. Don't do them if anything feels off. Do a mini taper before and recover well after. Oh, and make sure to eat ALL THE FOOD!

UTMB Training Tip # 9: Doubles

Double days are a great way to add mileage and build endurance. While they are hard to fit in with the rest of life’s demands, I try to add them in the 2 months leading up to a race like UTMB. If you are doing a hard workout on Wednesday and long runs Sat and / or Sunday, Wednesday and Thursday are perfect days to add a double after your main workout.

45 minutes is just about right for a double. For a race like UTMB, incline running / power hiking on the treadmill is ideal. You can either power hike at a 15% grade or alternate easy jogging at 6% grade with 15% power hiking. These uphill workouts are great for endurance, build up leg strength for climbs, improve your hiking speed, and have relatively low impact.

The most important aspect of doubles is to view them as optional and do them only if you feel good. While I will target 2 a week, I’ll usually average closer to 1 a week.

UTMB Training Tip # 10: Combo / Mega Workouts

In the cult classic Once a Runner, Quenton Cassidy runs a grueling 20x 400m workout. Right after he finishes, his coach tells him to do it again. When he finishes that, his reward is 20 more for a total of 60x 400m. I cried just reading it.

Most of the time, more is not better. Workouts are not races. Draining the tank too often is counterproductive to training not to mention leading to burnout and likely injury. But a smart and occasional mega workout can promote supercompensation benefits and serve as good mental training.

My favorite is the hill interval / tempo combo. Start with 5x 3min hills (see Tip # 5), jog easily for 5 minutes, and then do a 15-20 minute tempo run at a moderate / hard effort. Trust me, it’s harder than it sounds. The tempo run on already tired legs is the key here and can prepare you for pushing hard at the end of a race.

Another one that I haven’t tried yet but hope to build up the courage to do soon is the Hill Beast. Run 10, 8, 6, 4, 2 min hills hard up with easy / moderate run down. After that, finish with 4x 1min hills all out.

Make sure you are smart with how you incorporate these workouts. They should be done at least 3 weeks from your race, not too frequently, and only when you are feeling good and rested. Include easy days before and after the mega workouts. Oh, and try not to throw up!

UTMB Training Tip # 11: Epic Mountain Days

Ask 100 people how far their long run should be when training for a 100 miler, and you’ll get a wide range of answers. The distance is just so scary that many advocate for 40-50 mile long runs in training.

However, there is good science that there are minimal physiological benefits from running more than 3 hours, while there is a lot of damage to the body. That isn’t to say there aren’t other benefits such as dialing your nutrition or mental training.

I believe the sweet spot in 100 miler training is 20-25 miles and 3.5-6 hours, depending on terrain and speed. You will get nearly all physiological benefits, and it is long enough to be able to dial in nutrition without breaking you down too much.

However, there is something to be said for big, long days in the mountains, especially for those who are newer to 100 milers. You may encounter gear issues or a blister hotspot that only happen after 5-6 hours. Maybe the nutrition strategy that is great for 4-5 hours stops working. You may not be used to running at night or spending an entire day “out there.” Tahoe 100 was my second 100 miler, and while I can give you a list of excuses, I DNFed because I wasn’t comfortable running at night in the mountains.

While I generally don’t recommend super long runs, there is a place for what I call the “Epic Mountain Day.” This prepares you for the many factors that go into 100 mile success beyond just fitness and running ability. Before the 2019 UTMB, I covered 36 miles of the course on my birthday. Before most 100s I’ve run, I do an epic loop in the nearby Shenandoahs with 37 miles and 9,000+ vert.

The key with these is to not worry about pace and treat it as an adventure. Go by time and target 8-10+ hours. Think of it like the first 10 hours of a 100 mile race, meaning you should still feel really good at the end.

Have fun and design a cool course. Make it a destination trip if you can swing it. Bring friends with you. Make sure at least some of it is during nighttime hours. Fuel really well and ideally plan a few resupply points where you can get the kind of food and drinks you’ll have at aid stations.

I would only do this once before a race. Recover well before and after, and make sure it is minimum 3-4 weeks before the race. Hopefully you end up having a blast and get a big confidence boost going into race!

Quick Recap

Well, that wraps up the training tips. If you made it all to the end, I’m impressed! It was fun to write them, and I already have some ideas on what I can do better before my next race.

Remember that the gains stack up over time, like compound interest. Sometimes it is hard to see how you’ll get to your goals, and the short-term progress is small. The beauty though is we can achieve so much more in the long-term than we think.

If I can help you along the way, feel free to check out my coaching or just drop me a note at willtoruncoaching@gmail.com. Now go out and make it happen!