The Mind of an Ultramarathoner - My Training for the Canyons 100K (Part 3)

Part 3 - The Training - “The Juicy Stuff”

Adductor Side Planking, one of many RUNCON exercises that are ultra-runner specific.

As I begin writing this third part of the ‘Mind of an Ultramarathoner’ series, I am coincidentally doing so on the weekend of my favorite local race, the Sulphur Springs Trail Race, which I decided to not run this year because of other commitments, as well as strategic race season scheduling. I definitely have a lot of fomo, especially since they became an official qualifying race for the Western States 100 miler, one of the most coveted ultra races in the world. This is a big deal for a small local race in the flatlands of Ontario, because it will bring more recognition to the sport in this part of the country. It will also incentivize more participation and grow the sport. All of this helps create context around a training journey, and adds another layer to one’s motivation and commitment. 

Planning my year. Envisioning the future. Setting goals, intentions, and directions according to destination points.

The first part of training that people largely overlook is studying the course. By studying the course, you mitigate uncertainties, tactfully organize logistics, manage expectations and that of your team, and more confidently formulate a strategic plan of action. This allows you to know what to physically train for specifically, purchase the proper equipment to endure the race terrain, and rehearse a fueling strategy critical for race day success. The reason why I have never DNF’d (Did Not Finish) a race, or incurred any severe injury, or continue to progress my abilities in the sport is highly due to the skill of preparedness. I admit that sometimes I like to get a general / casual overview of the course, as opposed to a microscopic study of the course. This allows me to experience the surroundings with a brand new, unbiased nature, implementing the philosophy of ‘beginner’s mind’. But that comes from knowing your intentions with that particular race, and how it integrates with the rest of your race season. I digress.

As you can see at the bottom of this photo, the topography is a net elevation down hill. At first, sounds great right, super fast and free speed! Well, yes, kinda, but brutal tough on the quads! Had me sore for an entire week afterwards.

The second part of training is periodization, mapping your training schedule over a time horizon. Probably the most ‘heady’ part of training. This training mapping manages your focal points, direction, benchmarks, milestones, sequencing of day to day workouts, proportions of volume, frequency, intensity, rest periods, injury management, strength training, skill building, etc. Think of it as following a cooking recipe for your favorite dish. If you mistime when to add in an ingredient, or set the wrong temperature, or forget to include an ingredient, the end result of the dish is largely compromised. 

There are 3 main approaches to periodization in ultramarathon training: linear (classic), block, and hybrid. The linear, most common and recommended for beginners and intermediates, is broken into 3 phases: preparation (base), competition (peak), and transition (recovery). The block, most common for advanced, is broken into 4 months, alternating from one month accumulation (of a particular skill) and the following month of restitution (recovery from that skill and an introduction of another skill). Skills can include pacing, VO2 max, lactate threshold, fueling, temperature adaptation, inclination, altitude, footwork, impact and ground reaction forces, gait mechanics, core strength, injury management, cross training, etc. The hybrid, most common for intermediates, is a combination of linear and block where a block of 4 months can be broken into monthly linears. Weeks are further broken into ‘loading’ and ‘deloading’. So for example, one month of a hybrid program consists of 4 weeks; week 1 to 3 consist of progressively ‘loading’ (intensifying) workouts and mileage, then week 4 is a ‘deloading’ recovery week. Each month also links from one to another with the 3 phases (base, peak, recovery) of linear periodization in mind. Of the three styles of periodization, I find myself switching depending on my intention for the race. If I plan on finishing fast and pushing new boundaries, I will outline a hybrid plan. To me, this requires more engagement and week to week assignments. If I plan on simply completing a race and keeping my competitiveness in balance, I will take on a linear approach to periodization. This is what I did for my most recent Canyons 100k race. 

This is a sample schematic of a periodization plan from my Ultra Coaching certifying body UESCA, which gives you an idea of how to map out a training program.

I started in the middle of December, 4.5 months out from the race at the end of April. I decided I wanted to hit 3 milestones during my training timeline, which I call peaks. My training peaks acted as mini milestones. Milestones translate into confidence anchors, especially coming into a new season, and a brand new course, which I decided to not meticulously study. My 3 milestone peaks included a 65km continuous trail run effort in early March, a back to back two marathons in one weekend in late March, and a mid April technical mountain race. These offered me 3 benefits: mental fortitude, physical preparedness, and a more refined ‘longevity-based’ game plan. 

What helped me achieve my 3 milestone peaks brings us to the third part of training, which is physical training. I am the biggest proponent of ‘cross-functional’ fitness training for runners as I believe fitness is the most important factor, mentally and physically, for Ultra success. I divided my training into three equally important categories: 

1. Run-specific strength training in the gym (which I call ‘Runcon’, also the name of the program I created which uses free weights, resistance bands, and the cable machine): Runcon focuses on training movement patterns and myofascial sling system strength (body-wide coordinated strength), rather than body parts in isolation. The intention is injury prevention work (prehab) and compound exercises for core-integrated training. 

2. Cross-training: crossfit style gym conditioning consisted of circuiting through various aerobic machines (rower, skierg, versa climber, etc.) and high-intensity task-based drills (Medicine Ball Tosses, Kettlebell swings, Sled push, etc.), and playing sports (soccer, basketball, tennis). 

3. Active recovery: a very robust regimen of mobility and flexibility, Yoga, swimming, sauna, ice baths, chiropractic, physiotherapy, massage, cupping, and kinesiotherapy. This category is where my longevity-based mindset really flourished, and helped me realize I still have yet to peak in this sport, being in my mid thirties. 

Contrast therapy was one of my go-to active recovery activities pre and post workouts. It became a part of my routine, an integral part of my lifestyle as an Ultramarathon runner, especially since it helps train the mind as well as recover the body.

When I look back at my results and compare my training, the 4th factor that could have impacted my finishing time was run workout specificity. The Canyons course had a heavy dose of continuous downhill which really got to me. In hindsight, I wish I had put in more running workout time on continuous hills, but the reality is that I live in Toronto, and to train on mountains regularly wasn’t available. These are the small but big things you have to accept, live with, and do the best with what you have.

Returning back to periodization talk, I have yet to intentionally implement a block periodization but for my next race, I have actually started down this path. This summer I plan on running my first Spartan obstacle course race in August, so with a 2.5 month lead up, beginning in June, I will focus on shorter and more intense workouts that include strength and power in circuit style. I will then move into inclination run training and cross training. Then finally during the last few weeks leading up, I will work on specificity of Spartan style obstacle training. This will give me a great base for another 100k race in the fall season.        

I hope you enjoyed reading the juicy stuff. Every race has a different training approach to it, but as I get more races under my belt, this process refines and the outcomes of it become more predictable. There are many other factors that determine one’s ability to adhere to and implement training protocols like I’ve mentioned above, which is why my approach is not advised for another runner. Every runner needs their own customized approach, which is why having a coach is integral. But that’s not to say you can’t ideate from my programming! 

The finish line never felt so good.

Next chapter in this series is The Race, where I share the logistical prep for a destination based race, getting in the zone during tapering, the day before, the actual race, and mental highs and lows, and the result. Thanks for reading and looking forward to sharing the next part.

The Mind of an Ultramarathoner - Goal Setting (Part 2)

PART 2 - GOAL SETTING
’Predicting the Future’

In racing, we always set 3 goals, Goal A, B, C. This helps us prioritize our focus during training. Our Goals can be general for the year or most often specific for an upcoming race. In this Part 2, I share my general running goals for the year to give you a broader perspective, then in Part 3, I share my race goals for my most recent 100k. 

My 2024 Goal A is to gain international racing experience, burst out of my bubble of the Ontario racing series, and see how I would compete on the world stage. By gaining international experience and partaking in the UTMB world series of races, upon successful completion of races, I gain points based on ranking as well, I would then be able to qualify for the mecca race, the Boston Marathon equivalent, The ‘UTMB 100-mile’ in Chamonix, France. The UTMB (Ultra Tour de Mont Blanc) is a race organizing company that specializes in putting on Ultramarathons around the world. I hope to race in 3 ultramarathons this year, 100k Canyons, which I’ve completed this past April! Woohoo! Another race in the summer, perhaps a 50k or 50-mile, and finally another 100k in the Fall. Once I complete these races, I’ll have enough points to enter me into the Ultra runner’s dream race, the UTMB 100-mile in 2025. So the mission is to get these races under my belt by staying healthy and keeping my mind focused. 

My 2024 Goal B is to establish myself as one of the top Canadian Asian Ultramarathon Racers and start down the path of becoming the top Ultramarathon Coach in Toronto. Some would argue that I’ve already established myself as a top Canadian Asian Ultramarathon Racer, considering the successful history of wins under my belt. But for those that are in the Ultra world, it’s a big ocean, we know there’s a lot more competition and credibility to gain on a larger stage, than just winning a bunch of flat land Ontario races and calling it a day. Maybe I’m hard on myself, but because I don’t have a coach, I have to be tough on myself in a nudging-reality-check kind of way, one that’ll push my perceived limits, and push me to reach my fullest potential. There’s no way to measure this Goal B, but with my Goal A, I will have competed in world renown races, which will add to my portfolio of experience. Expertise and knowledge are very necessary as a coach, but to many runners, experience through the achievement of accolades in the sport is deemed mandatory. So with the recent completion of the UESCA Ultra Coaching certification, my expertise is there, now onto the ‘walk the talk’ path of achieving accolades.  

My Goal C is to see this Ultramarathon passion through to the end of 2024. See what this level of dedication and focus brings me as I’ve never picked one thing and made it my thing to this depth. To prioritize one thing, one sport, one objective, which shapes my career trajectory, my brand as a coach and consultant, and my lifestyle, is difficult as a multi-talented person. There’s a bit of an identity struggle in that. “Be a meaningulf specialist, not a wandering generalist” is a quote I have on my wall from 2023. “The riches are in the niches” is another saying I’ve adopted from financially savvy friends. The reason for the inner struggle is typecasting, pigeon holing, and narrowing my options. If you’re a generalist and you have a range of skills that don’t apply to one job or career, but instead many, you know what I’m struggling with. The only way out of this predicament is through. By committing to this Ultramarathon journey, it will help me further understand my current disposition as a generalist. By flipping my mindset from what I have to lose to what I have to gain is key. Maybe as I shift into becoming a specialist, I’ll have learned that this may better reflect who I am becoming. Just like how I started as a Batman lover and Joker hater, but now that I’ve experienced a lot of life, I sometimes identify with the Joker (not in the killing of people for fun, but in how he lives free, and explores free will, as opposed to Batman, caged by his morals and duty). I digress. 

As you can tell, I’m in a reflective phase right now, and writing this article is very helpful, almost therapeutic; a process I’d recommend to any milestone-chaser, change-maker, and high achiever. So if you’re reading this, thank you, thank you for being my muse of an audience. With the template of training and race learnings from my 2023 100-mile race win, my 2024 goals set, I’m moving through 2024’s race season with lots of momentum. Excited for this year to continue to unfold so wonderfully.

Also, I can’t not mention a cherry on top, which is becoming an On Ambassador for 2024. This nomination is an incredible reflection of alignment and perfect timing. The support has been generous and adds more wind to my wings.

Now let’s get into more juicy stuff, Part 3, where I share my training for the Canyons 100k World Major by UTMB, in Auburn, California. 

The Mind of an Ultramarathoner - Canyons 100k Race Reflections (Part 1)

PART 1 - PREFACE
’My 100-mile win in 2023 was just a stepping stone’ 

Change begins when you think about changing. But results from change only come from the commitment to training. And true training commitment begins only when you register for a race (the big gulp moment), the moment you begin to self-actualize. Here is part 1 of my race reflections. This part will provide a foundation of context and I hope this brings you inspiration on your upcoming endeavors. 

Last year (2023), I registered for my favorite local race called the Sulphur Springs 100-mile Trail Race knowing I was going to win it. It was my home race in that the course was an hour away, I’ve spent hundreds of hours on those trails, I had run the race’s numerous distance offerings already (50k, 50-mile, 100k), and could call myself a seasoned ultramarathon runner, if not a top competitor in the region. Though it had been 3 years since I had competed in an ultramarathon. 

I registered with a winning mindset not out of cockiness, but because I had no reason to doubt it. I had the opportunity to stack the cards in my favor. I had enough time to mentally and physically orchestrate a winning program. A healthy runway of work-life balance to implement it, and make constructive alterations along the way with little to no adverse effects. On top of that, the 3 years off gave me a refreshing competitive edge; a nothing to lose, nothing to prove, mindset. It’s like I was starting from scratch, like many others who took a break during the pandemic since there were no sanctioned races. Albeit, I did have a bit of imposter syndrome, moments of “do I still have it in me?”, but that quickly faded when I hit milestones and put up big numbers during training. Typically imposter syndrome corrects itself quickly with action. This drought of 3 years actually took the pressure off, and allowed me to run wild and free, which to me, is the most dangerous x-factor of an ultramarathon competitor.

Of course I made room for anomaly scenarios like a threatening injury on race day, GI-distress, unpredictable poor weather, or a Professional elite-level ultra-runner showing up randomly to crush and humble the locals. But my mind had already planned for an intense training program.

(Reminder, all of this context about my 2023 100-mile race, will contribute to my most recent 2024 100-km race).

Firstly, my physical training included a hyper focus on injury prevention by hiring a team of clinicians to support me; a Chiropractor, Physiotherapist, and Massage Therapist. I upheld a daily regimen of mobility and myofascial self-massage and became known as the mobility guy at my workplaces. I switched all of my physical fitness training to advanced but experimental biomechanical run-specific training, no more aesthetic weightlifting, no more sports that could be a liability (team sports or contact sports). I joined a Contrast Therapy (Sauna and Ice Bath) studio to access the facilities regularly, which upgraded my breathwork knowledge, and increased the frequency of my healing protocol. 

My mental training was in full swing when I audited my outdated fueling strategy and overhauled my game-day plan by registering for an Ultramarathon Coaching Certification by UESCA (United Endurance Sports Coaching Academy). I learned more Ultra-Running strategies and training specifics from this course, as if I had hired a team of run coaches to bootcamp my knowledge base. I devoted myself to an earlier start to training by beginning in the harsher conditions of winter, which helped me adapt to adversity scenarios much sooner, translating to increased mental toughness over the entirety of this journey.

Lastly, I realized I had reawakened a deeply competitive spirit within me that was in hibernation during the pandemic. My awakening came from closure. I had finally internalized many lessons learned from my 2-year sabbatical to and from Costa Rica. By moving on mentally and emotionally from a headspace submerged in uncertainty, the opportunity to reignite my role and identity from a place of certainty brought me deep clarity and enthusiasm. That paved the way to the principle of ‘beginning with the end in mind’. My state of certainty sparked my competitive spirit, which illuminated the path to win.  

By using the hybrid identity of Pura Vida Julian, one that’s of purity and earthliness, and Get-Shit-Done City Julian, one that’s … well … a go-getter A-type, manifesting generator, the odds felt stacked in my favor. The plan was set and all I had to do was show up. I followed through with a win, and came away with a program plan that became a recipe for success, one that I was able to use as a stepping stone for my most recent ultramarathon success at the 2024 UTMB Major - Canyons 100 km Ultramarathon, in Auburn, California. 

Within 6 weeks, I was able to BQ!

I came into this fall season as a slow Ultra runner, but with a few powerful tweaks to my training, I was able to polish off the season with a Boston Qualifying time of 3:01. How’d I do it in just 6 weeks? It starts with a rule from the book Atomic Habits by James Clear.

James Clear highlights a game changing rule; the 1% rule of marginal gains to improve performance over time. This strategy is all about the accumulation of small wins as a base foundation for consistent big wins down the road. By tweaking atomic sized habits that we commonly overlook, we can use them as small win opportunities to create confidence momentum, not only in pursuits like long distance running, but in every aspect of our lives.

The rule comes from the story of the struggling 2003 British Cycling team, where a newly hired coach decided to improve every tiny thing by 1%. After 5 years of overhauling, re-learning, and repair work on the team’s systems and processes, by breaking things down to then rebuild it’s hundreds of parts by 1% improvements, this British cycling team became the winningest team in the sport’s history over a 10 year span!

I took this rule and other tips from Atomic Habits to re-craft my run training strategy. I tweaked small things, focused on improving weaknesses, and committed to a system of good habits. Here they are categorized into physical, mental, and emotional.

PHYSICAL HABITS

Active Recovery is an area of training that increases training quality better than anything else. So I put more time and energy on recovery than actual running. I realized showing up to my training fully recovered and energized empowered me to hit my numbers with ease. The following three 1% habits made me a healthier (and therefore faster) runner.

1 - I started doing 15 minutes of Run-Specific Mobility every day (1% = 14.4 minutes out of 1440 minutes in a day)

2 - I added two weekly contrast Hot-Cold Therapy with Sauna and Ice Bath sessions the day after training to help with inflammation (~1% = 2 x 60 minute sessions, 120 minutes out of 10,080 minutes in a week)

3 - I Epsom Salt bathed and Self-Massaged twice a week for muscle recovery and relaxation (~1% = 2 x 60 minute sessions, 120 minutes out of 10,080 minutes in a week)

This focus on Active Recovery is akin to sharpening the axe. It is a performance multiplier. “Give me six hours to chop down a tree and I will spend the first four sharpening the axe.” Truly a quality over quantity strategy that has stuck and poured over into other parts of my life.

MENTAL HABITS

Being organized and specific with training benchmarks elicit focus and informed action.

1 - Instead of setting weekly mileage goals on my Strava app, I set weekly duration goals at race pace 4:00–4:30 min/km during all of my runs. This helped my body quickly adapt to the specific cadence, ground impact, and heart rate required to hit a fast marathon finish.

2 - My goal setting strategy was about subdividing my goals into Goal A, B, and C to maintain a balance of rigidity and fluidity, rigid with what they were, but fluid with which one I’d use on race day: A — Sub 3:00, B — Sub 3:05 (BQ), C — No time, just run intuitively.

3 - During my (stress-inducing) ice baths, I practiced Mental Imagery simulations of the more difficult segments of the race (the beaches turnaround, the bridge climbs, and the last 2k finish). My reasoning was to mimic higher stress at these segments so that my nervous system was prepared, and my self-talk was rehearsed. (*It’s been reported that 70–90% of Olympians use Mental Imagery for performance).

EMOTIONAL HABITS

As simple as it can be, I chose three quotes to cultivate emotional momentum. I used these as my ‘North Star’; my guiding light throughout the cultivation of my ecosystem of habits.

1. “It’s not what you’re doing, it’s how much of you is doing it.”
Commitment is the name of the game. From prep, to program, to performance, no half-assing, I chose to commit full on. You get out what you put in. And I wasn’t afraid to put in everything.

2. “Have more fear of regret than failure.”
If I didn’t get the result I was hoping for, I could easily make excuses. But that attitude doesn’t suit the person I wish to become. I’m at the phase of my life where I believe that taking ownership over my actions and results leads to an honest and virtuous life. Whatever happens was meant to happen, live with it and move on.

3. “If you’re given 4 hours to chop down a tree, take the first 3 hours to sharpen the axe.”
Preparation is everything. This principle of life has served me well. By expanding preparation to more than just the physical tasks of marathon prep, my life has become so much more holistic and fulfilling.

Although my highly focused 6-week ascent in speed translated to a great result, it doesn’t always happen this way. This is not a recipe or prescription for success, it was my recipe that worked for that day. I encourage you to experiment with the rule of 1%, and create a system of habits that resonate with you and your other ongoings. Once these little tweaks align seamlessly with your lifestyle pace, you’ll be well on your way to success, all it’ll take then is probably the most essential ingredients; time and patience.

I will be taking this result as momentum for 2024. I am planning on racing UTMB qualifiers so that I can run UTMB in 2025. I hope this article has given you some insight into my process and sparked a shift in yours. Thank you for reading.

May the force be with you,
Namaste,

Julian