🎟️Get your tickets to see 'The Mirage' ✨NOW!
One day only in each city
Tickets 👇
5/4 Seattle
5/20 Austin
6/2 San Francisco
6/15 Los Angeles
6/30 New York
This will be the best running film of the year
2650 miles - 51 days - 1 family
@timmyolson_run
8 things ultrarunners shoud do to improve their training-
1️⃣Track volume by time, not miles
2️⃣Use RPE, forget pace/HR
3️⃣Eat more plants
4️⃣Be comfortable with being uncomfortable
5️⃣Hike more
6️⃣Run inspired
7️⃣Rest w/ intent
8️⃣Focus on the process, not the outcome
#ultrarunning
I gave myself two birthday presents this weekend-
1) a 42 mile run, one mile for each lap round the sun (oof)
2) paid off the last bit of my student loans
🥳🎉
7 reasons trail running is better than road running
1⃣ Rock plates > carbon fiber levers
2⃣ tater tots vs Gatorade
3⃣ dirt is more fun than hard pavement
4⃣ mid race naps are ✅💤
5⃣you can wear you buckle
6⃣ you get sunrises and sunsets
7⃣all lengths of shorts accepted
In solidarity for the
#BM100
morons, this weekend I will-
1⃣wake up the neighborhood to a conch shell serenade at the time of my choosing
2⃣eat undercooked chicken
3⃣run 5 washing machine loops
4⃣light up an unfiltered cigarette
5⃣learn to play taps
6⃣get lost
Who's with me?
Imagine saying this about a person who took care of assets in the Pike national forest for YEARS (down to cleaning the pit toilets and rescuing lost hikers), lives in a van, and would give you the shirt off of his back over 4 plastic bottles.
Hi Zach Miller. Just tell you that you are a XL size idiot. This is disrespectful to the sport, to your country (which you misrepresent), to the volunteers, to the environment, to the rest of the runners and to yourself. You deserve not to be invited to any more races.
Thank you all for your love and support during
@TDG_trail
. I definitely felt it out there. What an experience, highlighted by a full 5-6 hours of spontaneously and uncontrollably passing out on the side of the trail. Enjoy the vid from the last col.
#tordesgeants19
The 2018
#UTMB
demonstrated several truths on ultrarunning.
1- the sport is very hard to get right, particulay at the highest level
2- sportsmanship is still alive
3- a pound of bravado is best served with a pinch of humility
4- sometimes nothing goes right, but you forge on
Chapeau to the ageless Speedgoat
@Speedgoatkarl
on his win at the No Business 100. This marks 19 consecutive yrs Karl has won a 100.
We will never see a streak like this again.
Anyone saying Karl was 'in a different era' or 'cherry picking', go win one. Then repeat for 2 decades
I sent Spring Energy's awesomesauce off to a commercial food lab for analysis.
Results-
75 cal vs 180 on the label
18 g CHO vs 45 on the label
The actual unadulterated report is on my website for free with no strings attached.
@spring_energy
I have taken on a few athletes from other coaches recently and their old coach has either deleted their entire training history and/or the workout comments.
Is this common?
We have always treated the athlete's training like a medical record. The athlete owns it in its entirety.
It's all done but the running. Got my ace crew and gelato. Time for TOR, 330K with 24,000 meters climbing in the Aosta valley. Wish me luck, cause I'm sure going to need it.
Tracking-
Number-1467
I don‘t know how running this far is even humanly possible... Congrats to our son Jason - 27th place - 97 hours and 6 min (day and night). 205 miles, 78,700 ft. of total elevation gain. Tor Des Geants - Courmayeur, Italy (Italian Alps). 🏃♂️🏃♂️
US Ultra Race directors take note.
#UTMB
race coverage is how you do it. Video, live color commentary, web broadcast. Yes, it takes a lot of resources but holy 💩 is it good and entertaining. Also, good for the sport.
I hope everyone watching
#UTMB
can appreciate how difficult it is to win a high profile race not once, but multiple times. Each win is exponentially more difficult. The buildup, pressure & expectations are real. The efforts by
@francoisdhaene
&
@courtdauwalter
need that context👑
You've seen the list, now read article
1️⃣Track volume by time, not miles
2️⃣Use RPE, forget pace/HR
3️⃣Eat more plants
4️⃣Be comfortable being uncomfortable
5️⃣Hike more
6️⃣Run inspired
7️⃣Rest w/ intent
8️⃣Focus on process, not outcome
It's good to be a runner today. Thank you
@EliudKipchoge
for the inspiration you've provided for us all.
There will be surely be punditry about shoes, pacemakers, cars to come. But, after the dust settles, we will remember this moment in history. It will transcend running.
Results from
@spring_energy
Hill Aid, Canabery & Gu chocolate outrage are in
Canaberry- 10 g CHO vs 17 on the label
Hill aid- 10 g CHO vs 20 on label
Gu Choc- 24 g CHO vs 21 on the label
cc-
@SageCanaday
All reports are here-
updated from earlier tweet
Continuous Lactate Monitors will be coming to the broader marketplace in 2024.
Like HRV, CGMs, portable, real time sweat testing and a host of other wearables history, here's what we can expect AND how you can be ahead of the curve.
🧵1/n
The
@WSER
media coverage was frigging fantastic. It brought insight and excitement to a race that has historically only been enjoyed by those attending
For those of you complaining, you have no idea how difficult of a production this is and how impactful it will be for the sport
Eat after your hard workouts people!!
‘CHO restriction after a glycogen-depleting & metabolically-demanding cycling session is not effective for increasing the acute mRNA levels of genes involved in mitochondrial biogenesis and ox metabolism in muscle’
The 2nd Ed of Training Essentials for Ultrarunning is now live. 🎉
Audiobook (all 19 hrs 😝) and kindle are due next week.
After much scrutiny, I firmly believe that this will stand the test of time as the benchmark book for ultramarathon training.
1/n
I'm still in my 40s, but
@ajoneswilkins
says doing these 5 things will keep me, you, and him running into our 50s, 60s, and beyond.
✅Start runs slowly
✅Take more easy days
✅Build up gradually
✅Stop comparing to younger self
✅Revel in still running
Nolan's 14. Time to send it. 14 x 14,000 peaks in the Sawatch in under 60 hlurs. Coach
@ackfitz
and I will be starting Friday morning at about 12:30 am going north to south. Follow along the fun in the link below
Training partner - 'I got food poisoning last week and was puking for a few days.' 🤢🤮
Me, without hesitation- 'Well, at least that's good ultrarunning training.'
This sport is weird.
#ultrarunning
Training from race to race is like living paycheck to paycheck. You can pull if off, but there's little downside protection against the unforeseen setback. Instead, keep fitness in the bank year round. Think of yourself as an athlete first and a racer second.
Inspired by
@StephenSeiler
's "Seiler's Hierarchy of Endurance Training Needs", I applied the thought process specifically to coaching ultramarathon runners.
I present: "Koop's Hierarchy of Ultramarathon Training Needs"
This is a FANTASTIC review paper on the potential advantages retained by transgender women in sport (ALL sport). Before you dive into the over simplistic position of inclusion or exclusion, you should read this!
@FondOfBeetles
@TLexercise
Yikes
@UTMBMontBlanc
@IRONMANtri
this is embarrassing
You have complete control over who you let into the field. Solutions are not difficult, are plentiful & don't need 2 B perfect.
So much effort has been put in the Stones ponzi, how about an oz of effort here?
It's 2022 FFS!
Another
@UTMBMontBlanc
is complete and the race continues to have a gender equity problem:
UTMB 139 women, 1650 men (finishers)
CCC 248 women, 1479 men
OCC 381 women, 952 men
TDS 113 women, 959 men
MCC 303 women, 604 men
How do you think they can balance representation?
LMAO!!! What's the matter with you people 😂? An ultramarathon training book at the top of the Audible Track and Field best seller list and
#7
in the running category.
Seriously, filled with gratitude.
If ultrarunners are chronically overtrained and overrace as has been suggested by some, will 2021 be the year of widespread personal bests and course records? 🤔
Training paradigms to shift-
1️⃣Think of training volume in time, not miles
2️⃣Think of training intensity in RPE, not pace or HR
3️⃣Think of training vertical in change per mile, not total amount
These are what matter most for adaptation.
I said goodbye today to one of my best friends, greatest training partners and silliness creatures I have known. We will miss you Sadie. You brought a lot of love and licks.
Things I have done since
#BigDogUltra
started.
1) 4 hr run
2) camping
3) 3 hour run
4) watched UFC
5) snuggled w/ dog
6) vanlife
7) 6 hrs driving
8) 2 sleeps
9) watched football
10) returned 200 emails
11) this tweet
12) wrote article
13 ) wrote book chapter
Go USA!!! 🇺🇸
🌶️🔥🌶️🔥🌶️🔥HOT TAKE!!!🌶️🔥🌶️🔥🌶️🔥
For a few years, the American men were knocking on the door of their first
#UTMB
win. It seemed inevitable.
If we're all being honest though, the last 2 years we've gotten farther away.
Thread (buckle in)...
1) This is an example of a really bad partnership. It's short sided, a money grab, and a product clearly not in athlete's best interests either in training or on race day.
New rule for pre race meetings- If you ask the race director a question and the answer is clearly in the Runner's Manual, you get a one hour time penalty for wasting everyone else's time.
If trail and ultrarunning were a stock you could buy and sell, I'd be backing up the truck and loading up. It's a sport perfectly set up to thrive post COVID-19.
Here's why I'm so bullish (a short thread)
👇
Things seen at
#WS100
this weekend-
Puffy jackets. At Michigan Bluff
Too many CBD products
Cross country spikes
Dirt on the the infield
Right hand turn on the track
Sprinting🏃♀️
Not enough love for the volunteers from the millenials 😥
After a brief memorial for the members of the Barkley family who no longer are with us, the cigarette was lit at 3:04am. The 2021 Barkley Marathons has begun.
#BM100
The KoopCast just eclipsed 1 MILLION downloads!
Thank you to all who listen and to all the incredible guests.
YOU are what make this happen. I am merely a facilitator.🙏🙏🙏🙏
You can subscribe here-
If you are not an
@iRunFar
pateron supporter, pull your head out of your ass and give them some love. Now. This type of coverage is ridiculously hard and incredibly entertaining. It grows the community and keeps us glued together.🙏 Meghan/Byron for all you do and lose sleep over
Interesting new hypothesis that DOMS is caused my microtrauma to the nerves and not muscle damage.
'Have We Looked in the Wrong Direction for More Than 100 Years? Delayed Onset Muscle Soreness Is, in Fact, Neural Microdamage Rather Than Muscle Damage'
You better believe I am a no good, blood sucking, good for nothing
#TrailParasite
.
I just happen to donate hundreds of hours and dollars a year to building and maintaining trails, just like many other trailrunners do.
@outsidemagazine
@UltraRunnerPod
After a decent night's sleep, here are my takeaways from this year's
#UTMB
,
#CCC
,
#TDS
races (thread).
1⃣a) To win, sometimes one will need to be (reasonably) bold. See
@paucapell
1⃣b) Other times in order to win, one just needs to grind it out. See
@courtdauwalter
How aging ultrarunners can still get faster beyond their 40's.
1⃣Focus on protein amount (~2.5 g/kg/day), timing (20g every 3-4 hr) & quality
2⃣focus less on volume
3⃣intensity can be spread out and more focus on VO2max work
4⃣heavy strength training💪
Can we make 2022 the year of the inaugural ‘International Ultrarunner of the Year’?
Seems this is a bit overdue.
Honestly what are the barriers to this?
Surely enough people know the landscape and an outlet would be willing to facilitate.
If your training is smart enough you shouldn’t have to contrive it w/ things like wt vests, fasting, copious XT, cryo, nose breathing, etc
Organize your training so that you DON’T need these things.
Then, look at what enhances the fundamentals of run(sometimes hard)/rest/repeat
I know it seems a long way off, but ultramarathon races will return.
When they do, it will be a different playing field.
⚠️Crews will be limited
🚫Pacers
❗aid stations will have reduced capabilities
⬆️self reliance
Start training for this now!
👇
10x1 min hard 1 min easy is a workout I have seen ultrarunning coaches prescribe countless times.
It's not a great workout for aerobic development, there are better ways.
Here's the right way to design workouts.
Read below 👇
If you wanted your best ultramarathon ever, would you make yourself 10 years younger and fitter or 10 years more experienced? What would you choose?
Experience matters.
👍make it meaningful
😘 KISS
🚫perfection
💪accumulation of training and experience
I'm calling it now, ultrarunning will experience a boom post pandemic.
Why? 🧐
1️⃣ ultrarunning races will come back first
2️⃣ pandemic has forced athletes to be creative w/ FKTs & virtual races
3️⃣ larger race companies will come into the space
More 👇
Dear Basketball,
We are heartbroken one of the greats has left us.
We mourn his family and friends.
But we are better for having him share his talents with the world.
We will play on, relentlessly.
Because that's what the Black Mamba would want.
#RIPBlackMamba
How to Play the Long Game in Ultrarunning
👉Be a year-round athlete
👉Don't Cram
👉Avoid Injury
👉Avoid 'hacks'
👉Focus on the process more than the outcomes
Read more:
Once again,
@JamilCoury
@DoingAllTheWork
and
@AravaipaRunning
show us the future with their coverage of the
#BC100k
. This is how trail running coverage should be.
Good work to this entrepreneurial, forward thinking team.
This is the way.
thread 1/n
The 2018
@wser
is in the books. We are overwhelmed with such amazing athletes to work with. 14 starts, 13 finishes, 8 silver buckles, 3 women in the top 10. We did it right, supporting our athletes at the race with professionalism, care and attention.
#WS100
#CTSAthlete
A big part of coaching is using the following tools-
1⃣ shoulder to cry on 😢
2⃣ an ear for listening 👂
3⃣a heart for empathy ♥️
4⃣arms for a hug 🤗(or high five)
5⃣open eyes & mind to see the big picture
Athletes, leverage what your coaches can and should be doing!
📸:Paper
Reasons Ultramarathon runners need to ditch the earbuds:
✅ Conflicting research on performance benefits
✅ You're oblivious to surroundings
✅ Need to learn to motivate internally
✅ More important to tune in to effort than to tune out
Read more:
The audiobook version of the Second Edition of Training Essentials for Ultrarunning is now out in the wild. You can fill your earholes with all 17+ hours of it 👇
A small thread 🧵1/n
Garmin makes the best running GPS watches. Period. That’s why I recommend them. I have no affiliation with Garmin or any other watch brand.
Bonus points for this marketing savagery👇
We don't make you buy your own data. All of this sleep information and more is free to you on your watch and through the Garmin Connect app. No subscription required.
#venu2plus
3 myths about your longest pre-race run:
⚠️It is a prerequisite to prove you're prepared.
⚠️It builds magical fitness not otherwise attained in training.
⚠️It is universal for everyone.
Instead, here's how to find the length of your longest run:
"UTMF" is no longer name of 100 mile run around Mt. Fuji, to avoid dispute with UTMB Group, that filed opposition. The name "ULTRA-TRAIL Mt.FUJI" stays as same as before.
For any athletes planning on competing in events later this year, not getting sick for the next several weeks is your biggest ergogenic aid. 🤒😷
#COVID2019
#COVID19
Big Kudos to the
#UTMB
media team on proportional coverage of the men's and women's
#TDS
race yesterday. Marked difference from previous years. I hope that trend continues.
Matt Carpenter's Pikes Peak marathon record went unscathed for the 27th year. He is a special athlete who prepared meticulously, worked hard & gave back.
I wrote more about the man & what we can learn from him. Spoiler, it's not all about his VO2max
👇
Runners and running pundits,
As you awake and scroll through this platform today, remember the following-
1) athletes will race each other during the US marathon trials
2) it's a competition and will be exciting
3) they've all trained very hard for the opportunity
Go runners!