"Only those who will risk going too far can
possibly find out how far one can go.” - T.S. Eliot
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Members of our Fleet Feet Running Club are fueled by this sentiment every step of their many-mile journey. After experiencing the life-changing effects of training for a first race, moving on to longer distances and eventually graduating toward the half or full marathon distance, some FFRC participants look to go even farther.
That’s where the Distance Project comes in, providing a training base for those looking to run races from 50k to 50M and even up to 100 miles in one day. The allure of such distances attracts a small but spirited group of individuals – one that is not unafraid of the challenge, but willing to give whatever it takes.
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For a pursuit that requires all that you have, you have to train a little differently. Those in the Distance Project are well-aware of the stamina necessary to go the extra mile (or 26.2+), and adjust their plans incrementally to hit higher mileage while avoiding burnout.
Distance Project veteran Phil Ulrich described the process of training for a race of this magnitude as meticulous and intentional, incorporating a combination of several components to be ready for the big day.
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“There are so many aspects to consider when looking to run a successful Ultra,” Ulrich explained. “Frequent back-to-back long miles on tired legs are an absolute must. You need as much mileage as possible without crossing that line into injury, which is really hard to judge, especially for first-timers. Along with all those miles, an equal amount of emphasis should be put on recovery. I would not run more than five days a week, and set aside two days just for recovery and stretching. I’ve also incorporated light strength training – about 20 minutes on each of the five regular training days – rather than just one or two dedicated days. Leave those recovery days for just recovery and stretching. Lastly, you must practice nutrition and start practicing it early. You should be consistent with your nutrition/hydration week-to-week, only making minor tweaks and adjustments throughout the training season to dial it in for race day. You can’t just do some of this … you have to put all of this together to have a great race.”
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In addition to physical preparation, there is a necessary mental element to the regimen. While any runner can benefit from visualization, it is nearly essential for races of these lengths.
Bill Wahl explained that a long race takes long hours and miles of experience, requiring discipline and bodily awareness that must be developed over time.
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“To me, cardiovascular training is just as important as training our minds," Wahl said. "Every long run is a practice race, and every run, good or bad, can teach us something about what to do, or not do, on race day. It's all but guaranteed that on race day there will be difficulties that we didn't encounter during training. Keeping a level head is the key to overcoming these adversities. Training your mind to shake off negative thoughts and emotions for just a quarter mile could be all it takes to find a second wind that carries you across the finish with a huge smile on your face and a brand new distance or time PR.”
Many Distance Project members take a simpler approach to race preparation, letting the company of friends pull them along multi-hour runs and push them toward their goals. When attempting an ultramarathon or completing a lengthy training session, it becomes perhaps as critical to rely on others as one does with personal willpower.
Chari Gay, another seasoned Distance Project member, said she had to focus on what she could control in the months, weeks and days leading up to her goal race – ultimately preparing her to face a whirlwind of unknowns at the Tunnel Hill Ultramarathon.
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“Literally, it takes running – a lot of it,” Gay said. “Getting used to time on your feet, interval training, eating during your runs. It takes a special mindset to realize that running that far is very doable. The best and most important thing for me was the people I ran with every weekend. They made us a tribe! Without them, this would be very difficult.”
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While racing 100 miles demands an intense individual effort, Gay emphasized the importance of trusting in external resources. After working on-call from 11 p.m. to 3 a.m. two nights before the race, she was left with a brain fog that caused her to forget hydration bladders and even race shoes. Instead of panicking, however, she was relieved by the generosity of strangers as well as crew members to gather the tools necessary for her to succeed.
Race day fiascos aside, Gay’s race turned out to be a personal best as she crushed last year’s time by 1 hour, 25 minutes. Ulrich also turned in a 15-minute PR in the 50-mile event – despite the concern of sickness and injury throughout the season – and recounted it as the race of his life through the alignment of nutrition, hydration and race plan execution.
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Several members additionally tapped into their fullest potential when it mattered most, reaching the goals they had set for their season and overcoming struggles both within and outside of training.
Brandon Kirchoff said he managed to push through several uncomfortable situations through his Distance Project training. Like Ulrich, Kirchoff also dealt with injuries including a calf strain, nagging ankle pain and hip flexor issues later in the season.
In retrospect, Kirchoff acknowledged the benefit of going through these setbacks as they put things into perspective and improved his mental toughness to attack 100 miles at tunnel hill.
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“I exceeded my expectations,” Kirchoff said. “I really did not know that my body was as in shape as it was. I trusted the workouts that Brandi had developed and stuck to them. Along with Barb's help, that plan paid off in the end. I finished a 100-mile race and was able to do it in under 24 hours.”
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Nicole Absheer, a 5:1 run/walk training coach and longtime member of FFRC, aimed to perform at a level comparable to where she was in 2019. Though she had run about 100 miles less this season and her training paces were slower, she powered through doubts and achieved her goal.
“I felt really good during my race and had a 25-minute PR,” Absheer explained. “I made adjustments when needed, switching to a 4:1 [run/walk interval] at mile 21 when my HR started popping orange at the last minute of the 5:1 interval. I didn't want to slow my pace; I felt I had a good rhythm.”
Aneta Pavlova was another Distance Project runner who sought to race to the best of her abilities, whatever that would be on that particular day. She had three alternate goals, which she planned to modify as necessary: race under 7:50, finish under 8 hours, or simply cross that final line.
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“I did what was under my control: training, planning for weather, nutrition and hydration, walk breaks, what time I needed to be at the aid stations, how many miles to the next…” Pavlova said. “I was lucky that nothing that was out of my control presented itself. Not surprisingly, the hardest part was the last 3-4 miles when I was mentally and physically ready to be done. It’s not the first time I felt it in a race, so I knew that I had to find a way to get myself motivated and not slow down.”
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For multiple Distance Project members, the season’s outcome was less important than the lessons that emerged. This was especially the case for Kelly Brueggemann, who was pregnant at the start of the training session and bounced back into running just over two weeks after giving birth.
She said she was met with a variety of obstacles this summer, which continued throughout her quest for the Tunnel Hill 50-mile race. Though frustrating, these hindrances helped her train more intuitively and build strength to brave the endeavor.
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“I had just as many bad training weeks as good,” Brueggemann described. “I had weeks when my body amazed me and held up under crazy mileage, and I had weeks when I was surprised by how little I could do. I had many weeks where I had to cut my long run short. I had weeks where I had to add a lot of walk intervals to my long run. I dealt with knee pain, overall fatigue and sleep deprivation from having a newborn. But, I was prepared for it to be a struggle. I was prepared to listen to my body and back off when needed. I was prepared to not run, even when I wanted to and the schedule called for it. That was the hardest lesson for me, learning when not to run, to allow my body more rest and recovery time.”
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Brueggemann explained that her goal for the race was uncertain, as it had only been a few months since delivering her child and she was unsure whether she could set a time to aim for. She had suffered from postpartum hypertension early on and had to undergo childbirth-related surgery 6 weeks after, making for an inconsistent training schedule that required more rest days, modified long runs and more walking than expected. In effect, she made a plan for virtually anything that might happen during her race.
With these modifications in mind, she felt prepared for anything that the day had in store. No matter what was ahead of her, she continued the race with a smile on her face and a determination to stay the course.
“My race started off feeling great,” Brueggemann recalled. “I was holding a faster-than-expected pace while still breathing easy and keeping my heart rate low. I made the mistake of getting dehydrated through the first 15-20 miles, not drinking enough in the beautiful weather, which caused me to slow down quite a bit by mile 25. I held my run/walk intervals when I could, but gave myself permission to walk as much as I needed when I was struggling. I allowed myself plenty of time at aid stops, but reminded myself to get back out there and keep moving.”
While most entered the race with an expectation of adversity, some were blindsided by even further hardship. Doug Mendoza, an FFRC member who raced the Boston Marathon a month prior, battled through several unforeseen issues both at the beginning and later on during his 100-mile attempt.
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After adjusting walk breaks throughout the race, things got frigid before even 60 miles. Bypassing extra layers at that last aid station proved costly as he shivered through the rest of the race until hitting 100k. Though these complications brought a sense of apprehension, Mendoza kept his cool while trying to stay warm and fighting bodily dilemmas.
“It started well, but I struggled more and more the last month to six weeks,” Mendoza explained. “Endurance just seemed to be ebbing instead of growing ... I had a tough day. Going into it, I was overcoming my denial about training and realizing it was going to be tough, but actually realizing the distance and time left to go was something else. I had to call it after 66 miles.”
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Others also grappled with weather and physical ailments throughout their race but reframed their disappointments as learning opportunities. Wahl, also aiming for 100 miles, had to cut his race short due to unexpected aches.
Though the experience of not finishing a race after spending months working toward it can be tough, Distance Project members like Wahl and Mendoza know that these moments are just short-term setbacks to propel long-term comebacks.
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“While I had to drop out of my goal race [Tunnel Hill 100] due to a surprise pain in my lower right leg, since I made it past mile 50 I was able to earn my third official 50-mile finish," Wahl said. "Just like any other ultra I've run, this race was physically and mentally more than I expected, and I expected it to be very challenging. Earning my first DNF may not seem like it's anything to celebrate, but I'm glad it happened. It's humbling. It's a reminder that the running gods owe no one anything. And it's going to make the next 100-mile finish line that much sweeter.”
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A large part of what makes FFRC’s Distance Project worth the discomfort is the closeness it creates. Members are connected through their journeys and share the gratification of not necessarily completing, but consistently striving toward difficult goals.
Wahl acknowledges the power of both teammates and mentors to push him through tough times.
“The best part of the Distance Project, without a doubt, is the people – the participants and the head coach,” Wahl said. “Everyone is so encouraging, whether you're a first-timer or an established ultramarathoner. Coach Barb has a wealth of experience and knowledge, and she has such passion for coaching and distance running. If it weren't for her, I definitely would not have been able to cross my first 100-mile ultramarathon finish line last year.”
Jeff Lindsey, a Distance Project who started with Rock Runners last winter and went on to coach in the FFRC half marathon program this summer/fall, said he enjoyed passing on knowledge while running alongside like-minded individuals.
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“Maybe the most important factor is having great friends to run with that help motivate you and get you through those very long runs,” Lindsey explained. “Training is much more rewarding when you’re with wonderful people and coaches who share the same passion for running as you do.”
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Lindsey’s year was comprised of several races ranging from 3 miles to 50, including PRs at Quivering Quads, the Boston Marathon and Tunnel Hill. He attributes much of this success to his health and the inspiration of his coaches, Andy Koziatek and Barb Delgado.
These special experiences carry members from season to season. As for the next, members have differing ambitions, but all are built upon what they learned this past training session.
“My mantra this entire season was 'Relentless Forward Progress,’” Brueggemann said. “No matter how unattainable a distance feels, you will achieve it as long as you continue moving forward. I walked when I needed to walk, I ran when I could, I pushed when I could and I gave myself grace when I couldn't. I wanted to give up every week. But ... Relentless Forward Progress. Next season, I hope to build on these lessons. I hope to push my body to regain my speed before once again pushing my limits. I hope to reach loftier goals in both time and distance.”
“The lesson I learned is that I need to be more appreciative for what my body is able to do and for the people in my life that support me,” Pavlova explained. “So, don’t take it for granted and enjoy it – best with friends – while it lasts!”
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Along with personal mottos, Distance Project participants also list a series of actions necessary to keep moving.
“Lean on your running partners when needed,” Gay recommends. “Don't be arrogant to the miles. Run smart. Follow your heart rate during training. Listen to your body when you need rest. If you just don't want to run one day, don't. Just don't do that too many times. Sleep is essential to your recovery! Have good shoes. Dress properly for the weather. One bad run will not make a bad race. 100 miles will hurt … Know this and move past it.”
“Don't assume that a good last race means you don't have to worry about the next one,” Mendoza advises. “Reach out early in training for help/advice if it doesn't feel right. Be humble. Have strong support and pacers for the race - more than you think you might need. Whatever you accomplish is more than 99.9% of Americans have done!”
This advice is applicable to a multitude of pursuits, but Distance Project members are especially ready to apply them to upcoming Running Club training sessions.
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“There's one thing that's set in stone for my next training season: I'll be training with FFRC,” Wahl affirmed. “I trust the leadership of the FFRC to get not only myself to the start line of my next race, but I trust them with getting my brother through his first half marathon training season, and I trust them with my mom and uncle's 5K and 10K training as well. While I'm not sure what distance I want to race next season, I've got it narrowed down to either a fast marathon attempt or another challenging ultra. As David Bowie said, ‘I don't know where I'm going from here, but I promise it won't be boring.’”
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The Distance Project is an 18-week, group training program designed for runners who are motivated to move beyond the classic 26-mile, 385-yard marathon distance and up to the 50M and 100M ultramarathon. Members will learn how to adapt to the increased mileage, develop the ability to run while fatigued and experiment with the different nutrition and hydration needs of the ultrarunner. Read more about our Distance Project and learn about how you can join in on the adventures!
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