Ultra-Marathon Check-list

1. be ‘connected ‘ to your environment

2. will-power, smart training and being well-rested will get you through an ultra

3. break the race into ‘pieces’

4. stay ‘focused on the moment’, on the ‘task-at-hand’ (Mental Focus)

5. push yourself ‘inward’, turning off your ind for long periods of time

6. let the endorphin kick in and clear your mind like a glassed lake

7. keep MOVING FORWARD ; it’s dogged persistence that will get you through an ultra

8. Focus on your form and breathing

9.run with your HEART

10. just KEEP PLACING ONE FOOT IN FRONT OF THE OTHER

11. Ultra’s are primarily about one thing – NOT GIVING UP, NOT QUITTING

12. pace yourself to build strength and stamina – same level of effort

13. it really doesn’t matter how long it takes to get the job done ; what matters is GETTING IT DONE !!

14. long runs build endurance ; long runs on trails and hills build endurance AND strength

– run very slowly emphasizing ‘time spend on the legs’ rather than the speed of the training

15. east easily digestible, light meals – high in carbohydrates

16. the more fat you have to burn the more endurance you will have

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