| Multidays_com Resource for multi-day events with calendars, news, results, and training information. |
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| Running_the_Hardrock_100 First-hand account of running the Hardrock 100 through Colorado's San Juan Mountains by Bob Boeder. |
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| Stan_Jensen\'s_Ultramarathon_Guide Provides general information on the sport, especially focusing on northern California. Includes information and statistics for the top races in the USA, as well as personal achievements, and goals. |
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| Ultrafit_Endurance_Sports Company that specializes in products designed for the endurance athlete. |
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| Will_Brown\'s_Umstead_100_Report_-_2001 Will Brown conquers the 100 mile distance at the 2001 Umstead 100 Mile Run in Umstead State Park, Raleigh, North Carolina, April 7-8, 2001. |
| Bouncing_Bulldogs An international rope skipping demonstration team from Chapel Hill, North Carolina. Features a team profile and information on upcoming camps and workshops. |
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| Skip_It A competition and demonstration team from Boulder, Colorado. Features upcoming events, photo albums, and team information. |
| SkipSations A competition and demonstration team from Chapel Hill, North Carolina. Features team accomplishments, upcoming events, and camp information. |
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| Paintball_Social_Network_-_ZeroSplat_com Paintball social network dedicated to connecting paintball players and fans. Post blogs, photos, videos and more. |
| PbSecure_com_-_Keep_your_marker_safe! PbSecure.com is a website that lets you register your marker to deter theft and help you get your marker back if it ever gets stolen. For verification there is a phone verification system as well as a |
| Arizona_ASA Information on softball tournaments, teams, umpires, and players. |
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| Cincinnati_ASA Metro Cincinnati ASA Junior Olympic and Slugger Fest Tournament. |
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| DC_Metro_ASA Site developed for the players, coaches and umpires within the Washington, D.C. area and those interested in the game of softball. |
| Delaware_ASA Delaware ASA. Information on softball tournaments, teams, umpires, and players. |
| Detroit_ASA Detroit ASA. Information on softball tournaments, teams, umpires, and players. |
Ultramarathon Training 24 Weeks to a 54-Mile Race The Comrades Marathon is 54 miles between Durban and Pietermaritzburg in South Africa. With 14,000 competitors, it not only is the African continent's largest marathon, but it is the worlds most prestigious ultramarathon. The distance seems daunting, but most marathoners can train for and finish the Comrades Marathon. Or you can use the following schedules to train for other ultramarathons of similar distances, specifically 50-miler or 100-K races. The secret in running ultramarathons is to restructure your training, not merely add more miles. The following schedule peaks at 75 miles a week. The longest runs are four to five hours in length. Bill Fitzgerald, co-leader of the training class for The LaSalle Banks Chicago Marathon, ran and finished Comrades in 1996 with somewhat less mileage. He considers Comrades (and other ultramarathons) "doable" by most experienced marathoners. How talented do you need to be? The qualifying standard to enter the Comrades Marathon usually is 4:30 for a standard marathon. Although the Comrades organizers do not seem to enforce that standard as strictly as does the Boston Athletic Association for its race, they feel that you need the ability to run that fast to have a chance to better 11:00 in their race (the cutoff time for earning a bronze medal). The following 24-week program has been modified from the ultramarathon training program developed by Coach George Parrott that appears in Hal Higdon's How To Train (Chapter 12, pp. 85-91). Parrott is a professor of psychology at California State University at Sacramento. In his spare time, he coaches the Buffalo Chips, considered by some the strongest ultramarathon club in the United States, if not the world. Central to Parrot's theories in preparing runners for long ultras is the "sandwich" approach that features two long runs on the weekend (Saturday-Sunday) with rest days before and after (Friday-Monday). The middle days of the week (Tuesday-Wednesday-Thursday) feature easier running at relatively shorter distances, although he does suggest doing 1-mile repeats at 10-K pace once a week for ultramarathoners interested in improving their performances. Here is how to train for the Comrades Marathon, or any other ultramarathon of about the same distance. Please be aware that odd-numbered years (2003, 2005, etc.) are "Down" years with the course going from Pietermaritzburg to Durban. Because of this you should do some training (specifically repeats) on downhill stretches so that you can prepare your legs for the extra muscle stress. In doing strength training, place extra emphasis on the quads. The even-numbered years (2004, 2006, etc.) are "Up" years with the race going from Pietermaritzburg to Durban. Regardless of whether it is an "Up" or "Down" year, there are plenty of downhills and uphills, so train accordingly. To access the 24-week training schedule, click on the appropriate month. The months (and weeks on the schedule are numbered in reverse, as we countdown to the race.) Please note that the Comrades Marathon is always run on June 16, a holiday in South Africa, meaning the day of the week varies from year to year. These schedules originally were designed for a year in which the race was run on a Wednesday. For years in which the race is run on a different day of the week, you will need to make some small modifications to the taper period. When in doubt, add more rest. Prelude Month 6: January Month 5: February Month 4: March Month 3: April Month 2: May Month 1: June 
24 Week Schedule Copyright © 1998 by HalHigdon. 
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