Notes: Michael Arnstein's lecture on Ultra-Running

Back in august 2011, ultra-runner Michael Arnstein did a lecture on ultra-running during the Woodstock Fruit Festival. The video of it is posted on his Youtube channel and it's a good watch if you are interested by some insights into the extreme, but tempting world of ultra-running.

Here are my notes:

• ultra-running is defined as any run longer than a marathon but it is really an "extreme state of existence" with 4 stages to be passed in order to experience it:
• physical (most people stop running when their body doesn't want to go further)
• mental (continuing to run when your body says "no")
• emotional (using your emotions to keep going forward)
• spiritual
• ultra-running is a life humbling experience which also is a catalyst for changes
• ultra-running is a very addictive sport
• how to become an ultra-runner: 
• body fat > 5% is weight you don't need (2-4% for women)
• the lighter you are the less injury prone you will be
• a low body fat make it easier to cool during warm weather run
• better blood circulation and lower calories intake requirements
• a fruitarian diet is simple, low fat and have a high water content
• it takes a long time to become an ultra-runner, your body need to be build-up over time to handle the requirement of running all the time. You will need to be patient and take it slow.
• you need to train accordingly to the type of ultra race you'll be doing (e.g cross-country vs. road)
• sleep is very important, you need lots of it
• shift your internal clock to match the start of the race when it is early in the morning a few days before
• stop eating 3 hours before going to bed
• avoid drinking too much so that your don't have to get-up to pee during the night
• use earplugs, eye mask and hat
• equipment
• toe socks (help avoid blisters)
• lightweight racing type shoes
• no difference between man or woman running shoe
• add 2 size to man shoe for woman shoe size
• woman shoe large sizes are usually over-stoked and thus on sales more often
• sunglasses
• GPS watch
• head lamp (when running in the dark)
• good lightweight backpack (that can fit tightly so that it doesn't bounce around)
• insulated water bottles
• get your exercises as part of your lifestyle (e.g. running to/from work)
• doing doubles is a good way to train (e.g 9k in the morning, 9k in the afternoon)
• staying motivated
• having training partners
• listen to some good music 20mn before running to "pump you up"
• listen to music during the run (Dean Karnazes' "music makes the miles go by")
• stretching doesn't matter [?]
• race nutrition
• salt tabs
• gas-x to alleviate gas issues (digesting food you are not used to during the race)
• caffeine towards the end of the race (as a stimulant)
• dates
• compression socks: give it a try but it may not be beneficial
• marathon training: 2 high-intensity workout per week
• ultra-race training: lots of comfortable running for extended period of time
• to avoid side stitch, run on an empty stomach (eat 12 hours before the race)
• "you are better than you think you are, you can do more than you think you can" (Leadville's race director)