Here are some resources that we've found useful. Longer term we'll post successful training plans for specific races (if we can pry them out of the hands of the ultrafreaks):
Physiological evaluation - these are often provided by hospitals and higher education facilities that focus on sports performance. The evaluations often cost $100 to $300 and include testing for VO2 max, lactate threshold, aerobic and anaerobic zones, max heart rate and body composition. The data they provide are extremely valuable in crafting an effective training regimen. The tests usually take 30-60 minutes and involve running on a treadmill while exhaled air is collected and periodic blood tests are taken. Body comp may be determined by calipers (pinch method) or displacement (dunk tank). In the Oregon area, our favorite provider is the Central Oregon Community College (COCC) Exercise Physiology Lab in Bend. Cheryl and Nancy, and their staff provide an effective, relatively reasonable-cost sports evaluation. A description of the COCC evaluation is available on their website.
Effective Training Runs - There's no substitute for training under the conditions you plan to race under. The ultrafreaks have learned that the hard way. You've got to do the distance, and you've got to train for the race. Here are a few of our favorite training runs in the Washington/Oregon area:
Forest Park - Wildwood Trail. Good stuff. A mountain trail, 30 miles in length, with good elevation challenges all in the heart of Portland, OR. Mile markers at 1/4 mile intervals. Leif Erikson Road. A wandering unimproved road some 20 miles long with mile posts at 1/4 mile intervals. Some elevation, but generally flat. See the Links page for other links to Forest Park maps and photos.
Tryon Creek - Although it's a smaller park, Tryon boasts a loyal running crowd. Great elevation challenges in shorter bursts. A nice network of wandering trails in the Tryon Creek valley near Lake Oswego, OR.
Other Portland locations - a number of other, shorter trails are situated in the Portland, OR metro area. See the Portland Parks & Recreation links for details.
Mt. St. Helens - An approximate 50k loop (31 miles) around Mt. St. Helens. See Scott Diamond's website for a nice overview of the loop with maps and photos.
Mt. Hood - Circumnavigating Mt. Hood amounts to approximately 41 miles and 10,000' of elevation gain overall. See the Scott Diamond website for an overview. Other, shorter, sections of the trail make great training runs without the level of commitment required for circumnavigation. See the Ramona Falls trail or Timberline Lodge to Gnarl Ridge. Oblique view. Elevation profile. Plan view. 2001 Photos.
Barlow Trail - Originally a pioneer wagon route, this is now used primarily for mt. biking and some off-road vehicles. Some great views of Mt. Hood and high mountain wildflower meadows.
Mt. Defiance - Gains 1000' per mile for five miles. Enough said.
Eagle Creek - An amazing trail. One incredible falls after another. 13.1 miles from the trailhead to Wahtum Lake, making for a very nice marathon distance run on the round trip. Approximately 3000' of elevation gain overall.
Western States Training Camp - A comprehensive look at the Western States 100 course. This three day training camp falls on Memorial Day weekend and covers 72 miles of the 100 mile course.
