How To Train For Your First 100 Mile Race. Plus, Injury Prevention‪!‬ MicroCast

In this conversation, Coach TJ and Zoë discuss various topics related to training for ultramarathons. They start with some light-hearted banter before diving into hot or not topics, including recovery sandals and KT tape. They then talk about the importance of cadence in running and the misconceptions around the ideal cadence of 180. The conversation shifts to discussing the Tour de Geants and Western States races, and TJ's WSER Race plan. They also touch on the importance of blood tests and injury prevention tips. In this conversation, Zoë and TJ discuss essential tips for injury prevention and training for a 100-mile race. They emphasize the importance of consistency in running, avoiding peaks and valleys in training volume, and incorporating prehab exercises to address weaknesses and imbalances. They also stress the significance of eating enough and getting adequate sleep for optimal performance and injury prevention. They discuss the need for mental preparation, including self-talk, labeling thoughts and feelings, and developing performance standards to guide athletes through challenging moments. They conclude by highlighting the individual nature of 100-mile training and the importance of finding a goal that aligns with personal values.

Chapters
00:00 Introduction and Greetings
04:50 Hot or Not: Recovery Sandals and KT Tape
11:26 The Truth About Cadence in Running
24:47 The Importance of Blood Tests in Training
30:53 Essential Tips for Injury Prevention in Ultramarathon Training
38:42 Injury Prevention and Indications of Health
45:36 Fueling and Recovery: Eating Enough for Ultramarathon Training and Sleeping Well
51:05 Mental Preparation for ultramarathons: Self-Talk and Labeling
57:38 Performance Standards: Guiding Principles for Success
01:03:42 How to train for your first 100 mile race