1. Run your longest training run at least 80% as long as your upcoming race – Don’t believe the hype on low mileage. The best runners I’ve seen, had beers with and chatted to through emailed have all said the same thing – run long in training and hit 80% of your race distance.
2. Supplement your running with cross-training – I don’t just say this because I am a Crossfit convert. Building muscle not only helps you with racing (especially for races over 50 miles), it makes you less susceptible to injury. The more over all balanced you are ensures that late in a race, you have a better chance at maintaining your form. Bad form leads to injuries. As well, having strong legs but a weak upper body leads to torque problems (especially on long downhill trails).
3. Practice your ‘in-race’ nutrition during training runs – Eating on the run is like peeing on the run (yes, I’ve done it myself). You need to practice… and you need to practice eating the EXACT food that you will be using during your important race – even if this means going out the night before a training run and leaving drop bags of food in someone’s front hedge (I’ve done this as well). Long ultras are complicated so learn to manage all of the intangibles and you will have better results.
4. Keep your feet in great shape – I have seen many a runner who neglected to take care of his feet and pay the price late in a race. During training here’s a simple formula: Keep your toenails short, don’t wear flip-flops or open toed sandals (the air draws moisture from your skin and dry’s it out) and coming out of the shower, cover your feet with a low alcohol hand cream. The bottom line is that you want supple skin – don’t believe people who tell you that you need to build up callous, they don’t know what they are talking about. (And if you don’t believe me, check out Fixing Your Feet)
5. Get rid of your iPod – My guess is that one day all of the sanctioned trail races will prohibit the iPod/mp3 player so you might as well get used to it. Ever seen a world class marathoners wearing earphones? Nope. Those who are able to associate with their state (i.e. be in touch with their body instead of being distracted by something external) have better races.