Earlier this year Bryon Powell, the talented ultra runner, writer, and Runner-in-Chief of iRunFar, released his informative running book called Relentless Forward Progress: A Guide to Running Ultramarathons. Bryon was extra kind and sent me a copy. After a cover to cover read, it was time to share my thoughts on it.

What’s Inside – Ultramarathon 101

Relentless Forward Progress is a book that creates awareness to a wide range of topics for those interested in running beyond 26.2 miles.

These include:

• Basic definitions
• Training concepts
• 24 week training plans for 50 km, 40 mile – 100 km, and 100 mile. (peak mileage of 50 and 70 mile for each distance – mileage based training)
• Trail running basics
• Hydration, electrolytes, fueling
• Body management
• Gear
• Racing
• Extreme conditions

For those new to trail running and running an ultramarathon, Bryon brings to light are wide range of topics that will likely be unfamiliar territory if you are coming from the more traditional road running scene.

Have you heard of B2B runs?

Walking can be a good and smart thing!

How to hike up steep grades using your powerful glutes instead of calves and quads.

Blister prevention and management.

Do you have a pacer? huh?

Aid stations every mile? Forget about it!

My Likes

A few of my favorite sections…

I enjoyed Bryon’s insight on over-reaching and over-training which he labels as FOMO – Fear Of Missing Out. This is an easy running trap to fall into especially with all the amazing races around the country and the nearly 150 adventures in the TALON region alone. Simply a good reminder.

I also dug the happy feet section that include thoughts from John Vonhof with references to his informative site, fixingyourfeet.com. You will find many tips on how to manage what John defines as the three main culprits of those annoying blisters – moisture, friction, and heat.

Bryon also puts some attention on the between-the-ears side of the sport. One of the quotes that caught my attention - “On race day be prepared for a roller coaster of energy and emotions.” This is a great little seed of information. Although an ultra newbie will read this and likely gloss over it. On ultra race day this little seed will hopefully bloom and provide some comfort knowing that their world is not ending.

An Opportunity Area

The one section of the book I would have really liked a more serious and insightful approach is on NSAID (non-steroidal anti-inflammatory drugs) use during ultra races. As an ultra guide likely to be read by many new people entering the sport, there is an unique opportunity to really inform and emphasize the concerns and dangers of NSAID use during ultra events.

As an Ultra Guide

Radical new approach or concepts to the sport? Not in this book. As a guide, it focuses on the tried-and-true.

Will it answer all your questions? Probably not, but it will provide a huge ultra jump-start and very solid foundation. And that’s huge!

Then you must begin the journey because many of those questions can only be answered by you!

Who Would Most Benefit from Relentless Forward Progress?

Any runner considering or just beginning to explore ultra running will find the largest amount of sweet value in Relentless Forward Progress. As a guide, this book is created for those new to the sport lookin’ to shorten that ultra learning curve.

Then the best part – get outside and do it!

Explore. Play. Have fun!

Bryon’s ultra resource comes in both paper book and digital Kindle versions.

Who else has read the book? What are your thoughts?

Be active – Feel the buzz!

David – EnduranceBuzz.com

[This article contains links that may support Endurance Buzz]

Related Articles:

• Lore of Running – The Ultra of Running Books
• Running Book: Ultrarunning My Story

Hugely accomplished ultra athlete Marshall Ulrich’s recent book, Running on Empty will have you pouring an extra cup of coffee in the morning to prevent your noggin’ for slamming against your office desk due to those late night reading binges. Translate – A good, good read. After graciously receiving a media sample from Marshall, I finished the book within a week which has been the fastest I have read a book in a long time.

In Running On Empty, Marshall shares some personal and running history about himself along with the collection of trials, special experiences, triumphs, and wacky encounters from his 52 day, 3000+ mile RV team-supported journey across the United States that kicked-off in September of 2008.

But beyond the physical body beating.

Beyond the near death encounters – Was that a bullet?

Beyond the internal chatter, negotiations, and mind Poker to keep moving forward.

You are welcomed into the life, into the person, into the essence, into the spirit of Marshall Ulrich. Reading this book felt like a intimate glimpse into a man’s soul,  imperfections and all. And for me one of the unique takeaways from the book is the realization of Marshall’s human-ness. He isn’t a super-hero (No big ‘S’ under his tech shirt). He doesn’t have lab generated DNA ( At least I don’t think). He is us! And what a realization that can be.

What is your passion? What are your dreams? What do you want to experience is this life?

Running On Empty is not only a great read related to running, it is inspiration for life!

A subtle formatting cool point of the book is the basic course profile displayed across the base of two pages. A little running man graphic was used to highlight where Marshall was in the journey. This was displayed throughout the entire book. I dig it!

The only part of the book I was slightly bummed about were the minimal number of photos. I would have loved to see more pics from the journey.

Marshall Speaks about the Book

Here is a cool video from the Running On Empty release party at the Denver Athletic Club.

(If you can’t see the video, click here.)

Win a Free Copy of the Book – Buy More Coffee

Marshall’s publishing team was also extremely kind in sending an extra copy of the book. This one could be yours! I am also in an extra festive mood and found some extra change in the bottom of our car so I have decided to purchase another book to share with the Endurance Buzz community.

If you would like to enter a drawing to receive one of TWO free copies of the book, simply add a comment (here or on the Endurance Buzz Facebook page) that answers the following question:

What one running event or experience is on your make-it-happen Dream list?

This could be a 5 km, your first ultra, running on a specific trail, some multi-day adventure, or  ????. There are no right answers, share something from your list.

If you wold like to receive up to two bonus entries, ohhh exciting…if you haven’t done so already, “Like” the Marshall Ulrich and Endurance Buzz Facebook pages. Then simply include a “+2″ at the end of your response to the question above. If you already follow Marshall and Endurance Buzz on Facebook, not a problem, you can still include “+2″ in your comment.

Entry into the drawing closes at 12:01 AM on Monday, June 20th. The two drawing winners will be announced in this article on Monday as well.

[Update 6/20: Drawing Winners]

A huge thanks to all those that shared an event on their dream list! I wish you all the best in the journey of turning that dream into a reality.

With special help from Mr. Random Number Generator, the winners of a copy of Running On Empty are…Paul Mastin and Sarah! Congratulations and enjoy the book!

Be active – Feel the buzz!

David – EnduranceBuzz.com

[This article contains links that may support Endurance Buzz.]

[This book was a free media sample but the review was completely my own.]

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Dean Karnazes is easily the most public and mainstream athlete in trail/ultra running. I swear I have seen the “Be like Dean” shirts at my local market. Actually I did find one…

See ya Mike!

Beginning in September 2006, Dean went on a 50 marathons in 50 days (across 50 states) adventure to try and inspire a fitness revolution across the country. Dean and his small support team RV’d it around the country running on certified marathon courses and promoting the active life through the local/national media. Some of the runs were during the actual marathon event, but most were low key and included a small set of runners that desired to share in this experience. A few runs were even on trails.

50/50: Secrets I Learned Running 50 Marathons in 50 Days — and How You Too Can Achieve Super Endurance!, is a book Dean wrote (along with Matt Fitzgerald) that provides a diary-like look into this significant undertaking and shares some of the unique, challenging, bloody, and special experiences from each marathon. The easy-to-read book is also layered with useful tips to support your own endurance sports journey.

Marathons through the TALON Region

Day 4

First stop in the region was the Little Rock Marathon course in Little Rock, Arkansas. A surprise runner included in the intimate group of nine, included Governor Mike Huckabee. What was supposed to be a low-key day, turned a bit more intense with all the extra media due to the Governor’s involvement. This and getting virtually no sleep the night before made for an interesting day.

Day 22

Two and a half weeks later, Dean and crew were back in the region and had 30 runners join in on the at-altitude (5000+ feet) and hilly New Mexico Marathon route in Albuquerque, New Mexico. Along with plenty of sweet scenic views, the run ends in Old Town Albuquerque that includes stunning architecture. Conditions seemed pretty nice, with cloudy skies and 67 degrees in a dry region of the country.

Day 23

Next stop, the Route 66 Marathon in Tulsa, Oklahoma. 44 runners tagged along with eight of them being marathon newbies. Four of the runners that said they were only running a half…ended up running the entire distance. This was a common theme throughout this 50 day adventure.

I responded the same way, when Lisa Smith-Batchen was in Texas for her Run Hope Through America 50 mile run. I had plans to run about 16…ended up completing the entire 50 miles.

Day 24

Off to Dallas, Texas to run the White Rock Marathon course.

75 runners joined in on this experience with more than 20 new to this distance. Thunderstorms pounded the group. Less than ideal conditions but a few grins were had at the Dollies.

Day 25

The Baton Rouge Beach Marathon course in Baton Rouge, Louisiana, included a group of 28 excited runners that included a 12 year old that finished the entire distance. Humid and 87 degrees and they still pulled off a sub-4 finish.

Half way done! Try wrapping your head around that after 25 days on the road while running a marathon to start off each day.

The Schedule

The day-to-day schedule was intense. This was no lay-poolside sipping a cocktail experience.

• 5:00 AM – Wake up
• 6:00 AM – Blood draw and urine collection (when scheduled for research studies)
• 8:00 AM – Start marathon
• Noon – Finish marathon (plus or minus one hour)
• 12:30 pm – Finish festival (at finish line area)
• 5:00 pm – Wheels up
• 6:00 pm – Dinner on the bus
• Midnight – Arrive at next destination (plus or minus two hours)
• Average 4.5 hours of sleep per night

Repeat, repeat, repeat.

You not only need to have the physical ability to run the distance but the huge amount of mental and emotional energy to interact with people and media every day…on little sleep.

Read the Book and Achieve Super Endurance – Really?

Well maybe it is just a catchy title but there are a large number of useful tips ranging from training, recovery, racing, nutrition, traveling, motivation, running technique, and more.

For experienced endurance athletes there may not be many new concepts.

One specific finding that was new to me is the power of Turmeric as a natural anti-inflammatory. I was aware of this spice as a powerful anti-oxidant so I had put it in smoothies, on oatmeal (along with Cinnamon), on rice/lentils, or on baked chicken. Nice to hear about the additional benefit.

What about this super endurance? This may be a bit of a stretch, but endurance newbies will find many useful tips that not only help prevent chafing and bloody nipples but can benefit your life holistically…beyond the sport.

Final Thoughts

50/50: Secrets I Learned Running 50 Marathons in 50 Days is a fun read for almost any runner. Most of the tips weren’t very insightful for me but I enjoyed reading about the 50 day journey – getting a new manager, diggers, a wedding postponement, the young school children that got involved, the moose leg, the challenges to keep it all rollin’ for 50 days straight.

And who can argue against the cause – to inspire everyone to move that body!

Related Articles:

• Running The Spiritual Path – TALON Running Book
• Running Film Review: Ultramarathon Man: 50 Marathons – 50 States – 50 Days
• Ultramarathon Book Review: Born to Run by Christopher McDougall
• Born To Run: Christopher McDougall In Dallas Tuesday (tonight)
• Dean Karnazes And The Spiritual Dimension Of Ultrarunning

Running

When two become one.

I recently finished reading a book by Texas runner, Roger Joslin, called Running the Spiritual Path: A Runner’s Guide to Breathing, Meditating, and Exploring the Prayerful Dimension of the Sport. Within it, Roger shares his personal journey and experiences of blending two individual activities that are meaningful in his life, the physical act of running and his spiritual practice.

As ultrarunners, the melding of the physical, mental, and spiritual is not a far-fetched concept and in fact may be a familiar home for many of us. A few examples quickly come to mind:

• Focusing on a single thought or image such as family or the cold beer waiting at the finish.
• Repeating a preferred personal mantra/phrase.
• Focused attention on the act of movement – one foot in front of the other.
• Saying “goo shob” to fellow runners and “Thank you” to volunteers.

Throughout the book, Roger shares a wide range of life experiences and thoughts on topics that include, quieting the mind, running with awareness, aids to mindfulness (breath and mantras), and a collage of other spiritual concepts explored within the world of running.

While the various spiritual practices shared are not new ideas, using the run as a means to intentionally practice them is likely not that common. Running the Spiritual Path provides a guide for those interested in this personal exploration.

Be active – Feel the buzz!

David – EnduranceBuzz.com

Related Articles:

• Dean Karnazes – 50/50: Secrets I Learned Running 50 Marathons in 50 Days – Running Book Review
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I recently finished reading the Lore of Running by Tim Noakes and it definitely goes big, with 900+ pages of insight for nearly all aspects of running. When a book is big enough to be classified as a weapon in four states, it is worth a look. The amount of useful content in this one book – is crazy cool.

What’s Inside?

The book is broken up into four main sections.

• Physiology and Biochemistry of Running – Thoughts and theories on how the body supports your running adventures.
• Training Basics – The first sub-section covers basic training terminology,  useful guidelines and tips for a holistic training program, and basic get-you-moving training programs.  The next sub-section highlights some of the training and philosophies of world class athletes that excelled in the mile, all the way up to 700 km ultramarathons. The final two sub-sections include tips and guidelines on preventing overtraining and developing that often ignored area between the ears, the mind.
• Transferring Training to Racing – Multiple training programs and tips for 10km-half mary (beginner based), marathon (beginner to advanced), and ultramarathon (80-100km, beginner to competitive).
• Running Health – This final section covers ergogenic aids, injury prevention and management, explanation of the most common running injuries, and an array of medical conditions and their relationship with exercise and running.

Wow, I did say content rich. Simply loaded. Depending on your interests, it is a book that can be read from cover-to-cover or simply to reference your current area of interest. For new or experienced runners, the entire Training Basics section offers some solid concepts, reminders, and insight to support your journey.

The training programs definitely don’t cover all individual needs and distances but gives a taste of what is involved for many common race distances.

For those that periodically get running injuries, you can help but gain some insight from Noakes Ten Laws of Running Injuries that include:

• Injuries are not an act of God
• Most Injuries are Curable
• Sophisticated Methods are Seldom Needed
• Treat the Cause, Not the Effect

Some really empowering and self-reflective ideas.

Ultra Goodies

What areas of Lore of Running may most interest ultra athletes?

You can’t help but be intrigued by the training and philosophies of world class athletes throughout the last century+. One of the ultra athletes highlighted was Ann Trason (14 Western States 100 wins) and it is clear she does (or did) some huge training but even more usable for all of us is her training approach is also quite simple. Yes, simple!

Here is the basic philosophy and structure of Ann’s training week when preparing for a race:

• 10-12 weeks of solid training before an event
• weights – 2-3 times per week
• 1 speed session (hill or track)
• 1 up-tempo run (a faster than race pace effort)
• 1 long run
• rest of week rest, easy, or hilly social runs
• specificity of training depending on the target race

Then do the work – week after week after week. Take it to the macro-level – year after year after year. Amazing things can happen. Of course, we all need to determine the appropriate training for our individual self, but you can’t help but appreciate the simplicity of a top-level athlete’s training.

Other ultra nuggets:

• Temperature regulation during exercise – Of particular interest, heat management.
• The running/ultra life of Arthur Newton, Bruce Fordyce, Mark Allen, Yiannis Kouros, Eleanor Adams, and Ann Trason (as noted above).
• Avoiding Overtraining concepts. Of course, ultra athletes rarely have this problem.
• Ideas to prepare the mind.
• Some basic ultra training programs.

The beauty of the Book

One of the cool points of the book is that it is actually readable. And when it is readable, it is understandable. And when it is understandable, it is usable.

For those that simply want a running program to follow, this book will most likely not be of interest. If you are one that likes to explore the various layers of the sport, the Lore of Running is bound to expand your awareness.

Have any of you read the book? What do you think of it?

Be active – Feel the buzz!

David – EnduranceBuzz.com

[This article contains affiliate links that help support this site.]

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Texas ultra athlete, Russell Secker, the only American athlete that participated and completed the 2920 mile 2009 Transeurope Footrace was recently interviewed by an Austin radio show called INNER VIEWS.

Secker talked about what brought him to ultrarunning and his 64 day experience in Europe.

Here are a few of the moments that caught my attention.

Planting The Ultrarunning Seed

• Prior to ultrarunning, Secker ran 5 km, 10 km, and marathons like most normal people.
• The event that started his ultrarunning journey – The book, Running the Trans America Footrace by Barry Lewis. This book was about the 1992 Trans America race.

It is always fascinating to find out about the trigger that causes people to make a change in their life. Over 10 years ago, a friend asked me to go mountain biking with him and I said, “yes.” That started my endurance sports journey.

The 2009 Transeurope Footrace

• Preparation – Ran 3-4 hours a day at the peak training.
• Race miles – Each stage consisted of ~30-60 miles per day. This translated to typically 6-14 hours for Secker. (We are talking about a 64 day event!)
• Mind games – Secker’s approach to dealing with the magnitude of each day and the event would be to visualize himself forward in the event, whether that was the end of the day or crossing the finish line.
• Complete runner – This kind of event is 100% mental and 100% physical. Small physical imbalances over 64 days become big problems.
• Worst weather – Towards the end of the race in Norway, running against 20-40 mph headwinds joined with periods of sleet/hail.
• One of the Best days – The day before the worst. Secker ran 10 miles with a herd of reindeer.
• The experience – Secker wrote a book called Running Across Countries, that captures this huge ultrarunning experience.

To simply have the courage to attempt and then finish an event like this is amazing (…long pause…). Oh, the layers of self you must witness, and most likely layers of flesh (ouch!). Insightful interview and inspiring stuff.

To listen to the complete audio interview:  Inner Views – Russell Secker Interview

Be active – Feel the buzz!

David - EnduranceBuzz.com

(Photo: Courtesy of http://www.flickr.com/photos/paulsimpson1976/ / CC BY 2.0)

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I recently finished the highly talked about running book, Born to Run: A Hidden Tribe, Superathletes, and the Greatest Race the World Has Never Seen by Christopher McDougall.

One word description – Entertaining!

When mystery, danger, Leadville 100, a reclusive society of Mexican Indians, and current top trail/ultra running athletes and personalities ( Ann Trason, Scott Jurek, Jenn Shelton, and Barefoot Ted) are all weaved within an exploratory adventure to uncover the roots of running, you have a page-turner for almost any endurance athlete.

For ultrarunners, this book is somewhat of a accolade to the beauty, challenges, and kick ass fun of the sport.

For others, this book will further confirm the insanity of the ultrarunning community.

I also suspect many new adventure seekers will be introduced to this sport and will request entry into the welcoming ultramarathon asylum.

Born to Run includes running science and history while being entertaining. But even greater than that, it contains a thread that connects everyone who has ever decided that – today I run.

Be active – Feel the buzz!

David – EnduranceBuzz.com

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The premise of the book follows the University of Colorado’s men’s cross country running team during the 1998 season. The book is laid out in a journal-type format that followed the key training days, races, and important moments and events for the team on their journey to the 1998 NCAA Cross Country Championships.

You get to enjoy a little sneak peak into the hearts and minds of young athletes that love the sport of running.

The Colorado team was led by senior running machine Adam Goucher who had one goal for the year, to win the national title. This guy is a bad ass.

When you get to experience the behind-the-scenes that this book provides, you get to see some of the same key qualities required in life; dedication, perseverance, belief, and flexibility.

Some of the memories of the book for me:

• Coach Mark Wetmore followed a Lydiard style (high mileage) of training. There was definitely a risk/reward negotiation required to push the envelope but remain healthy. Most all of the runners didn’t come from a background of high mileage so the training definitely required a huge belief in the process as you may not see the fruits of your labor for months or even years into the future. He cranked out some pretty impressive results for those that were able to handle the training.
• Coach Wetmore had his team race in a manner that was consistent with his runner’s proven fitness. When racing in this manner they rarely blew-up and would start to mow down runners in the last few kilometers of many races as other runners would take off faster than their ability warranted and be in damage control the final kilometers. You have to like strong finishes. I think this strategy promoted the consistency the team exhibited.
• How the team copes with the sudden loss of a teammate.
• Adam Goucher chews up his competitors and spits them out. He seems to run on anger/aggression. Any guy that runs with small skulls around his neck, be afraid, be very afraid.

I think the book also highlights why running clubs and teams can be such a success. There are supportive dimensions in the group concept that don’t exist for the solo runner.

Although not a specific ultrarunning book, I feel there are elements that runners of all types will enjoy.

If you are interested in a little cross country running adventure, you can pick up this enjoyable book for a great price at Amazon.

For those that have read the book, what were your impressions?

Be active – Feel the buzz!

David – EnduranceBuzz.com

Related Articles:

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• Born To Run: Christopher McDougall In Dallas Tuesday (tonight)

The book is primarily a collection of ultramarathon race reports but Bouscaren was able to weave these individual events into a river-like flow of moments that has you effortlessly traveling along on the journey. The races are primarily trail running events covering distances of 50km up to 100 miles in locations across the entire country. There also are a few road events scattered in the mix.

For Bouscaren, ultramarathon running definitely appeared to be a spiritually transforming hobby as much as a physical one. It was a way to glimpse who he really was behind all of the illusionary masks that are often worn in everyday life.

Do you enjoy race reports?

Do you enjoy trail running and ultramarathons?

If so, you may want to check out this book.

Ultrarunning: My Story was an enjoyable read and also reminds me of what I enjoy about ultra endurance events; the cooperation of the body, mind, and spirit is often required to get you to the finish.

Be active – Feel the buzz!

David – EnduranceBuzz.com

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