YOU'VE GOT QUESTIONS. ULTRAU HAS ANSWERS.
Frequently Asked Questions.
Questions about strength training.How often should I do strength training? Strength training doesn't need to be a full hour, you can do 20 minutes 3X a week and have great results. See what works for you but I like athletes to have 2-3 sessions per week working on strength in some capacity. Will strength training make me run faster? Strength training can be linked to improved running economy in multiple studies. I think running with more efficient use of oxygen is a good benefit! For mountain and trail runners strength training is key for durability and reaching your full potential. All of my coached athletes have strength training scheduled multiple times per week. |
General training questionsIs it ok to run everyday?
You should train in a way that enables you to run daily. This means you are taking some days as easy recovery days (easy effort, short runs) and some days are tougher on the body. This also means you should be doing maintenance like mobility work, stability work and strength to keep yourself durable. Should you run everyday? My coached athletes always have a full day off each week, this is to take a break from wearing workout clothes, waking up early and to have a mental break from workouts. I advocate a day off at least every 10-14 days for sanity. How fast should I be running? Are you running from a bear? Real fast! Otherwise, most of the time you should be running at a pace that allows for you to sing and chat. If you run out the door and in one minute are breathing so hard you can't talk, you need to slow it down. Now, as for how fast should you run a warm up, a workout, a mile, a race? Great questions with highly individual answers. Email me and let's chat. How long does it take to train for a 100 mile ultramarathon? If you have completed a marathon and are a healthy motivated runner, six months can be enough to train for a 100 mile race. Runners may train for up to two years for a 100 mile race depending on the difficulty of the terrain and their experience and confidence. Most people coaching with UltraU for a 100 mile race have completed a marathon or 50k before starting coaching and coach from 6-9 months specifically for their target 100 mile race. Do you program strength training and warm ups as part of coaching? YES! The Run Booster Pack is included for all coached athletes. This means that all coached athletes have access to two live sessions each week one focused on mobility, one on strength and there are three updated warm up videos each week, plenty of content to keep you on track doing the work you need to boost your running. |
Questions about coaching
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Should I hire a coach near me?
Many coached training plans are delivered online by coaches around the country. If you want a coach that you interact in person, then yes, hire local. If you find a coach you like and click with, it won't feel like they are far because you will have great service and a great rapport through the coaching relationship and access by email and phone. While I coach in Bend, OR I may barely see some of my local athletes even though we are communicating a few times per week. Am I missing something hiring an online coach? You will be missing asking yourself those questions, "should I run everyday?" or "why is my HR so high on hills". You will also be missing writing your own workout plan, guessing when to back off for races and figuring out how long to make your long run. Find out more about online coaching here. What is the difference between buying a training plan and hiring a coach? A training plan is a calendar with daily workouts. A coach gives a calendar with daily workouts as well as feedback on workouts, changes the plan when things are going well or not so great, tailors strength training to your life, encourages you, helps make race plans and strategy for races. More information on these training plans here. |
Do you have any training plans pre-written? I do! I am currently offering two training plans. One for athletes restarting running going from 10 miles to 20 miles in six weeks and one that is for maintenance, about six miles per week or 30 miles if you run 10 minute pace. How much does coaching cost? You can find out all about coaching with UltraU here. Current pricing is $275 per month. |
Questions about Coach Dana
Are you certified? Are you a personal trainer?
I am a certified running coach through UESCA, RRCA and the Lydiard Foundation. I am also a certified personal trainer
through NASM (National Academy of Sports Medicine).
How fast are you?
Not very! My interest in coaching was because I was nerdy, not speedy. You can be the fast one, I will be the science one! But if you are curious I have completed the 100 mile distance from 23 hours and 7 minutes to 31 + hours and have completed 50ks from 4:37 to 7:52.
What is your favorite race distance to coach?
I have a funny answer to this one and can't pick just one. The 100 mile trail race AND the road marathon. Nothing is more rewarding than training someone to complete their first 100 mile race. The person changes and those changes are forever. Having a front seat to that is amazing. BUT, for trail ultras there are so many variables that are hard to control. For that reason, I also LOVE training road marathoners. As a data geek the data is just so good when you can compare road to road easily and the marathon is pretty standard versus a 100 mile race than may be 107 and through downed trees in a swamp.
I am a certified running coach through UESCA, RRCA and the Lydiard Foundation. I am also a certified personal trainer
through NASM (National Academy of Sports Medicine).
How fast are you?
Not very! My interest in coaching was because I was nerdy, not speedy. You can be the fast one, I will be the science one! But if you are curious I have completed the 100 mile distance from 23 hours and 7 minutes to 31 + hours and have completed 50ks from 4:37 to 7:52.
What is your favorite race distance to coach?
I have a funny answer to this one and can't pick just one. The 100 mile trail race AND the road marathon. Nothing is more rewarding than training someone to complete their first 100 mile race. The person changes and those changes are forever. Having a front seat to that is amazing. BUT, for trail ultras there are so many variables that are hard to control. For that reason, I also LOVE training road marathoners. As a data geek the data is just so good when you can compare road to road easily and the marathon is pretty standard versus a 100 mile race than may be 107 and through downed trees in a swamp.
Questions specific to Oregon and the PNW
Is there a good place to find PNW trail races?
YES! Go immediately to the NW Dirt Churners where they keep a totally searchable database.
Where are the best running trails around the Portland area?
I think there are 2 great ways to find local trails. First, take a look at the trails the local race companies are highlighting, you know they must be good. Check out the courses from Go Beyond Racing here. Trail Keepers of Oregon has great info on the regions trails and is pretty up to date on trail conditions.
YES! Go immediately to the NW Dirt Churners where they keep a totally searchable database.
Where are the best running trails around the Portland area?
I think there are 2 great ways to find local trails. First, take a look at the trails the local race companies are highlighting, you know they must be good. Check out the courses from Go Beyond Racing here. Trail Keepers of Oregon has great info on the regions trails and is pretty up to date on trail conditions.