This is a conversation with running coach Greg Sisengrath from our KREW, who recently ran Cocodona 250.
Greg: My advice in general for anyone doing ultras is, I don't feel like you have to do super long miles in training. It's where you'll see some runners running 30 or 40-mile training runs. I don't think that's necessary for everyone.
You can train for ultras just by being consistent. A lot of consistency during the week.
I probably don't follow a very standard training program. I do a lot of spinning to add to my running, but you are starting to see a lot of elite ultra runners add cross training, gravel rides, mountain bike, just add additional volume, where they would typically do an easy run.
It doesn't look as sexy on Strava, because sometimes I only top out at 40-60 mile weeks. But I'm also doing complimentary work, like the spin, the strength.
Doing enough just to keep moving and training consistently. I did have some 100-mile weeks or some bigger days, but those weren't every week. I stretched them out once a month.
A lot of training is just trying to remain consistent with what you can and can’t do. You can do a lot with a different kind of structured training plan. Just don't feel like you need to be running 70 or 80-mile weeks just to be able to do a 50-miler, because you don't.
I want to be in this sport for a long time and not get burned out. I'm not just thinking about this next race. I'm thinking about down the road longevity.
COCODONA 250 RECAP.
CRAFTED TO ENDURE, MOUNTAIN TESTED.
''The first 50K of the race was the hardest, since I've never felt that low in any race, and I still had 222 miles to go. I was afraid my race was going to be over before we hit the first crew station...'' - Greg Sisengrath
Here is his race story:
Greg lives in North Texas with his wife and 3 daughters. He is also a running coach and co-founder of a local trail running group, Team Dirt and Vert.
''The timing of Cocodona 250 worked out well and we enjoy racing in Arizona. Those 200 mile races are out there, but you never know if you're ready until you do it and succeed.''
Mile 88 of 256, Granite Dells, Arizona
GEAR GREG USED:
''The Sykes AT are so light, a perfect race short regardless of the temperature. Even in a desert environment, it was perfect.''
FAVORITE PARTS OF THE RACE
''My favorite parts all just revolve around what we're seeing, what we're experiencing. I mean, it's amazing. Sedona was probably everybody's favorite part. I got very lucky just on the timing to be where I was at. We got some pretty good views.''
SLEEP STRATEGY
I think it was perfect. I never had any hallucinations. In total, I slept about 9, 10 hours during the race with a couple five minute dirt naps, it seems more than some other runners.
Notes for myself, and some people that I coach for longer races, I think not try to time it exactly where the sleep stations are going to be, and be a little bit more flexible. An emergency ditty weighs nothing.''
MILE 256 of 256
Post Race Celebration
Other gear Greg used:
''My favorite gear is the Pyrenees T19 Shirt. It is so soft and comfortable. The hood gives extra sun protection. During the race there was a lot of temperature change between the day and night stretches.''
