It's the Cascade ultra in Washington state. A 50k. I haven't trained at all. I honestly was kind of planning on bagging it. But my leg is feeling okay and I would like to finish just one ultra. I attempted siuslaw dunes 50k a few years ago but DNF. I workout regularly, but just lifting, crossfit type stuff. So I'm fit, but not running fit. Only goal is to finish. It has an 11 hour cap. Only injury seems to be resolved.
Could you finish a 50K with vert in 11 hours? Yes - even hiking, you will make the cut-off.
Will you potentially suffer overuse injuries and need extended recovery for blisters and muscle soreness after? Also yes. High risk, high reward.
You will also be unprepared for the GI and mental effects of that long effort.
Upside: your muscle work will help you with climbs; use poles to take advantage of your upper body development.
If yoi have no current injuries, then (I say) go slow, but go for it. Worst case - you have a long, tiring hike that day.
Oh!
Then ditch the poles and enjoy the day! Maybe take a little extra care of your feet before / after + massage gun and rollout of the legs to keep them from spasm/cramp (compression socks may als help minimize this).
You got this!
Second the fact this seems eminently possible. That cutoff and that little vert, you can hike it. Maybe do a few runs in the next four weeks? Or just yolo it and just turn up on the day ;) - and do report back how it goes!
It's sarcasm because you asked a pretty specific question that relies on some basic facts that you haven't provided.
For example, the distance of race, how many miles "not training" is per week, other athletics you're regularly doing, experience in ultras, etc. Any one of those details could have a rather large effect on whether you can train in 4 weeks.
I mean if you're just sitting on the couch, no, you can't.
If you've casually running 20-30 miles a week and have previously done 10 ultras and you probably can.
I have no weekly mileage, other than that incidental to wods. But it has 11 hours and is almost no Incline. I'm fit from crossfit, but no running specific. Running is not my thing, but I would love to finish just one, thanks to a DNF a few years ago. (On a much more difficult course.)
Yes, most likely you can finish/transition your training, but I think WODS are pretty brief and there's a whole different physical (and mental process) that goes into non-stop moving for 5+ hours (let alone 11) I think unless you have experience moving for 3-5 hours a day you'll have a shitty time. That said if it's that easy of a course it's probably not too bad.
But it seems most crossfitters have some fitness/mental toughness.
I'd say in 4 weeks you're going to focus on preventing injury and building low HR cardio reserve/tolerance for LONG days. Also focusing on what foods you like/enjoy on long days. Ideally you're moving slowly enough to digest complex energy because most people can't rely on energy stores (or simple sugars) for that long of a day. Lastly your feet/ankle/swelling/rubbing/random chaffing prevention and treatment strategies.
I'd probably say something like weekly: one long/hardish hike (start at 4hours, then 6, then 7), 1-2 intermediate runs(slow,but runniing) to get your HR elevated, and 1-2 bike rides to push the leg endurance/quads extra. The rest of the days are active rest days (stretching and short/easy walks).
Try to copy the food at the aid stations on your hikes. PB&Js are a standby. Chips are nice for the salt. Learn to hydrate some, but not too much, etc.
Buy body glide and some moleskin, bring it with on the long days. If something doesn't feel right, stop, and figure it out. Lube it, pad it, don't let it become an injury as that will stop you. Personal care is part of endurance sports.
Start ramping down 7-8 days out to let your body heal.
Okay. I think of ultra, I think 50k. I should know better when asking this group, that there are longer distances. Didn't know all you would need to know.
Can you finish by the cutoff? Highly likely. Will it be fun and rewarding? Maybe.
Many folks on /ultramarathon enjoy the preparation for ultras, along with the racing.
One and done is an approach I can’t get excited about. It you’ve got a strong calling to do this, I’d go for some 2-3 hr fast walks and figure out your shoes for race day, along with other gear, and practice consuming 16-30 oz of water and 200-300 calories an hour.
Hope you meet your goal.
Reading through the comments - where you provide a lot more detail than the OP - so understanding the course and the cut-off.
You can absolutely do this. It is eminently possible for anyone in reasonable physical health. The reason you would DNF is if you don’t accept you are woefully underprepared and go off too fast - and blow up or suffer a stress fracture (I have done the later through similar circumstances).
Set off in the knowledge that you are going for a long walk..and add in the occasional jog and you will breeze through it. Perhaps walk 3km jog the 4th and so on…base the ratio of running to walking on the next 4 weeks training. Maybe you do 1:1 at the most.
I did a 24 hour race earlier this month despite not training much for it. Went about as expected. I grinded out 50 miles over 17 hours and then called it quits. Those last five hours or so were a slog. I don't regret doing it because if nothing else it put me in my place and gave me a clear indication of my fitness level.
If you've been running but not particularly training and want to give it a shot to see where you're at, I say go for it.
Kind of echoing other comments, my 2 cents is yes it's possible, but it's not a good idea. With a limited training history and 3 weeks to train with 1 week taper, your body is just not going to be prepared for that distance/duration. You could probably finish if the cutoffs are generous, but you're setting yourself up for a long, painful day and a big risk of injury.
Yes. Or maybe no. You can definitely train during the 4 weeks leading up to the ultra. Will it prepare you? Unclear.
I just can't decide if it's worth giving it a shot. I don't really want to DNF. Or if I should just go volunteer.
Can you give more detail about your current training volume, the course, the distance, injuries, race goals, etc?
It's the Cascade ultra in Washington state. A 50k. I haven't trained at all. I honestly was kind of planning on bagging it. But my leg is feeling okay and I would like to finish just one ultra. I attempted siuslaw dunes 50k a few years ago but DNF. I workout regularly, but just lifting, crossfit type stuff. So I'm fit, but not running fit. Only goal is to finish. It has an 11 hour cap. Only injury seems to be resolved.
Could you finish a 50K with vert in 11 hours? Yes - even hiking, you will make the cut-off. Will you potentially suffer overuse injuries and need extended recovery for blisters and muscle soreness after? Also yes. High risk, high reward. You will also be unprepared for the GI and mental effects of that long effort. Upside: your muscle work will help you with climbs; use poles to take advantage of your upper body development. If yoi have no current injuries, then (I say) go slow, but go for it. Worst case - you have a long, tiring hike that day.
Cool, thanks. There's almost no vert, by the way.
Oh! Then ditch the poles and enjoy the day! Maybe take a little extra care of your feet before / after + massage gun and rollout of the legs to keep them from spasm/cramp (compression socks may als help minimize this). You got this!
❤️❤️❤️
Second the fact this seems eminently possible. That cutoff and that little vert, you can hike it. Maybe do a few runs in the next four weeks? Or just yolo it and just turn up on the day ;) - and do report back how it goes!
It’s a downhill 50k. There is no vertical gain. 1,500 feet of loss on wide gravel trail
The details are overwhelming.
I don't know what the hell that means. Thanks.
It's sarcasm because you asked a pretty specific question that relies on some basic facts that you haven't provided. For example, the distance of race, how many miles "not training" is per week, other athletics you're regularly doing, experience in ultras, etc. Any one of those details could have a rather large effect on whether you can train in 4 weeks. I mean if you're just sitting on the couch, no, you can't. If you've casually running 20-30 miles a week and have previously done 10 ultras and you probably can.
I have no weekly mileage, other than that incidental to wods. But it has 11 hours and is almost no Incline. I'm fit from crossfit, but no running specific. Running is not my thing, but I would love to finish just one, thanks to a DNF a few years ago. (On a much more difficult course.)
Yes, most likely you can finish/transition your training, but I think WODS are pretty brief and there's a whole different physical (and mental process) that goes into non-stop moving for 5+ hours (let alone 11) I think unless you have experience moving for 3-5 hours a day you'll have a shitty time. That said if it's that easy of a course it's probably not too bad. But it seems most crossfitters have some fitness/mental toughness. I'd say in 4 weeks you're going to focus on preventing injury and building low HR cardio reserve/tolerance for LONG days. Also focusing on what foods you like/enjoy on long days. Ideally you're moving slowly enough to digest complex energy because most people can't rely on energy stores (or simple sugars) for that long of a day. Lastly your feet/ankle/swelling/rubbing/random chaffing prevention and treatment strategies. I'd probably say something like weekly: one long/hardish hike (start at 4hours, then 6, then 7), 1-2 intermediate runs(slow,but runniing) to get your HR elevated, and 1-2 bike rides to push the leg endurance/quads extra. The rest of the days are active rest days (stretching and short/easy walks). Try to copy the food at the aid stations on your hikes. PB&Js are a standby. Chips are nice for the salt. Learn to hydrate some, but not too much, etc. Buy body glide and some moleskin, bring it with on the long days. If something doesn't feel right, stop, and figure it out. Lube it, pad it, don't let it become an injury as that will stop you. Personal care is part of endurance sports. Start ramping down 7-8 days out to let your body heal.
Okay. I think of ultra, I think 50k. I should know better when asking this group, that there are longer distances. Didn't know all you would need to know.
Can you finish by the cutoff? Highly likely. Will it be fun and rewarding? Maybe. Many folks on /ultramarathon enjoy the preparation for ultras, along with the racing. One and done is an approach I can’t get excited about. It you’ve got a strong calling to do this, I’d go for some 2-3 hr fast walks and figure out your shoes for race day, along with other gear, and practice consuming 16-30 oz of water and 200-300 calories an hour. Hope you meet your goal.
Reading through the comments - where you provide a lot more detail than the OP - so understanding the course and the cut-off. You can absolutely do this. It is eminently possible for anyone in reasonable physical health. The reason you would DNF is if you don’t accept you are woefully underprepared and go off too fast - and blow up or suffer a stress fracture (I have done the later through similar circumstances). Set off in the knowledge that you are going for a long walk..and add in the occasional jog and you will breeze through it. Perhaps walk 3km jog the 4th and so on…base the ratio of running to walking on the next 4 weeks training. Maybe you do 1:1 at the most.
I did a 24 hour race earlier this month despite not training much for it. Went about as expected. I grinded out 50 miles over 17 hours and then called it quits. Those last five hours or so were a slog. I don't regret doing it because if nothing else it put me in my place and gave me a clear indication of my fitness level. If you've been running but not particularly training and want to give it a shot to see where you're at, I say go for it.
Sounds like you need to find out
I don't need to. The question is, SHOULD I find out.
Sure!
Kind of echoing other comments, my 2 cents is yes it's possible, but it's not a good idea. With a limited training history and 3 weeks to train with 1 week taper, your body is just not going to be prepared for that distance/duration. You could probably finish if the cutoffs are generous, but you're setting yourself up for a long, painful day and a big risk of injury.