So You Want to Run an Ultra Marathon: how to choose a race

I've had a number of people ask me ultra-related questions recently, so I figured I'd put together a small series of blog posts addressing some of the questions.  I'm by no means the supreme authority on ultra running.  However, these are based on my experience.

Choosing which race to do for your first ultra can be an important step in your ultimate success on race day and having a positive experience.  There's no standard distance for ultras, so deciding a distance is the first step, as there are races of almost any distance you can possible imagine.  There are even ultras that are timed events where every participant will run a different distance.

DISTANCE. If its available to you, I'd suggest starting with a 50K or a 60K.  I'm assuming if you are eyeing an ultra, you've hopefully run several marathons, so these two distances (31 miles and 37.2 miles) aren't a crazy stretch from the marathon distance.  You can essentially take a marathon training program (drop the speed/tempo work if you want), substitute a 26ish mile training run for "race day," and then tack on a two week taper.  You've got a training program.  Its not quite that simple but almost.

FORMAT. Another thing to consider that might not be obvious is the course.  I'm not referring to terrain and elevation gain/loss, what I'm getting at here is how the course is structured.  Is it a one loop course? Seven loops? Out-and-back? Point-to-point?  Typically, I like single loops or point-to-points because the scenery is always new and it helps keep me distracted to see new things.  I also like out-and-backs because I can play the mind game that I just have to reach the turnaround and then just run back to where I started.  However, for a first ultra I really recommend finding a course that has a bunch of loops.  I know, I know, its mind-numbing.  I always hated running on a track too.  But bear with me here.

When I tackle a new distance, I like the multiple loop format for one main reason: it allows me to forget about mileage and break the race down in a more manageable way.  My first ultra was the Knickerbocker 60K in Central Park.  The course consisted of a short out-and-back, followed by nine 3.98 mile loops.  Instead of thinking about the 37.2 mile race mile-by-mile, I broke it down in loops.  In my mind, I threw out the short out-and-back.  After that, it was just nine loops.  Nine is easier to wrap my head around than 37.  After three loops I was already 1/3 of the way done.  If I thought about it in miles, after three loops I'd still be looking at 24 miles.  After 6 loops, I was already 2/3 of the way done.  I play mind games with myself when I run ultras, and so do most other ultra runners I know.

There are also a other positives to keep in mind when about multi-loop courses.  Almost all ultras are small enough that you can leave a drop bag (either officially or unofficially) at or near the start/finish.  Longer races will allow drop bags at different aid stations along the route.  But back to our multi-loop format.  The more loops, the more chances you have to hit your drop bag, which means the less you have to carry.  Race nutrition usually isn't all that heavy, but the longer you run, the more that little bit of weight is compounded.  Just a quick example:  I ran with an ipod on my arm in my first ultra and my shoulder was sore for days afterwards.  

Another great thing about having access to your drop bag is that you can keep a wider range of nutrition available.  During a marathon, you carry your 4-5 gels and maybe some endurolytes.  Being able to get to your drop bag that is tailored specifically to you every 4-5 miles is a huge plus.  you don't have to rely on the race to provide nutrition.  Don't worry, I'll cover drop bags in another post in the near future.

Hopefully you have friends and/or family coming out to support you.  More loops means more times you'll see each other, which can be a huge pick-me-up, especially in the latter miles of the race.  Even if you don't have anyone coming out, other runners do.  All those people at the start/finish and along the course will be cheering for you, despite not knowing you.  Embrace these people's encouragement.

LOCATION. Race location is another thing to consider.  If there's a race in your town or nearby, jump on it.  Familiarity with the course and the terrain will go a long way to ensuring your success on race day.  Even if you aren't able to run the exact course, you'll likely be able to find very similar terrain to run on if the race is in your area.  A local race also allows you to train in the same type of weather conditions you'll most likely encounter on race day.  Additionally, a local race will make it more likely that you can get your fan base to come out.

There are a lot of things to consider when choosing your first ultra.  The above points aren't comprehensive by any means, but should give you a good start for considerations.