The benefit of The Ultra Runners Quiz is that through looking at your results it quickly becomes apparent which area(s) you need to target to improve your ultra running. What do we mean by improvement? Improving your ultra running by 30 seconds/km. Over 100km’s this equates to a 50 minute difference to your end time.
These results are achieved through quickly understanding your strengths and weaknesses (Focus Areas). With this knowledge we can immediately select the best training sessions to target these areas giving you the quickest improvement in the shortest time possible. It takes the guesswork out of knowing what you need to do to improving your ultra running.
Click here to take The Ultra Runner Quiz.
How your score from The Ultra Runners Quiz is calculated
The 20 quiz questions are broken up into four parts. The Ultra Mindset, The Ultra Techniques, The Ultra Body and The Ultra Game Plan.
Each questions is weighted equally however there are two questions associated with The Ultra Mindset, four questions with The Ultra Techniques, six with The Ultra Body and eight with The Ultra Game Plan. A list of the question break down is included at the bottom of this article.
Collectively this gives the following weighting to each part, adding up to 100% in total and giving you your overall score.
2 Questions for The Ultra Mindset 10%
4 Questions for The Ultra Techniques 20%
6 Questions for The Ultra Body 30%
8 Questions for The Ultra Game Plan 40%
Thus 1 question represents 5% weighting
Determining if you achieve a Focus Area, Developing Pro or Elite Status in each section is a case of determining your average for the section. If you scored yourself an average of:
1-6 This area will be a Focus Area for you.
7-8 Means that in this area you are considered a Developing Pro.
9-10 Means that you have Elite Status.
With your results in hand and a greater understanding of the specifics that you need to improve, we are now able to develop specific run sets that target these areas.
This is where working with a coach is of benefit. They can design training sets that allow you to develop and focus on improving your weaknesses or target areas. Turning these into strengths. This is achieved through deliberate and focused practice being put in place. To understand deliberate practice click here – Deliberate Practice.
Running an ultra is a challenging adventure. Training plans and coaching from The Ultra Journey make it easy to finish your best ultra! Send an email to nick@theultrajourney.com to start your 30 seconds/km ultra running improvement and skyrocket you to success.
Enjoy the adventure.
Run, smile and have fun!
Nick Muxlow
What follows is a breakdown of the quiz with each question under its assigned section.
The Ultra Quiz Breakdown
On a scale of 1-10 please rate yourself on the following questions.
The Ultra Mindset
- Do you have a positive attitude and strong belief in yourself and your ultra running capabilities?
- Are you able to easily get into a state of flow when running and endure peak sensation when necessary? This includes when training and racing.
The Ultra Techniques
- Do you have the ability to confidently ascend and descend both technical and non-technical trails?
- Do you have great run efficiency where you keep your cadence at or above 88 strides per minute?
- Are you confident with you ability to pace yourself both in training and when racing?
- Are you confident in undertaking your nutrition plan when running? This includes implementing nutrition when both training and racing.
The Ultra Body
- Do you have a well developed aerobic energy system that is developed to the level required for your ultra event?
- Do you have a well developed anaerobic energy system (lactic threshold) that is developed with an ultra running focus?
- Have you developed your run strength (strength endurance) so that you can run strong over the final part of your ultra event?
- Do your incorporate stretching the run specific muscles a regular part of your weekly routine?
- Do your incorporate recovery techniques as part of your weekly run routine (Foam Roller, Massage Ball etc.)?
- Do you receive regular remedial massage and have access to a suitably qualified physiotherapist or similar should the need arise?
The Ultra Game Plan
13. Do you have access to an ultra running coach who helps you to achieve your ultra running goals, allowing you to maintain long term consistency?
14. Do you have a personalized ultra run plan in place specific to your needs and goal event?
15. Do you have a nutrition plan in place that is refined and practiced in training?
16. Do you have a pacing plan in place as well as practice pacing in training?
17. Do you incorporate fitness testing into your ultra running plan to help determine if improvement is occurring?
18. Do you incorporate a short; middle and long term plan as well as planned recovery into your ultra run program (i.e. weekly plan, monthly plan and 3-6 month plan into your race)?
19. Do you have a structured taper, recovery period prior to your event?
20. Do you incorporate race simulation days or weekends into your training?
Running an ultra is a challenging adventure. Training plans and coaching from The Ultra Journey make it easy to finish your best ultra! Send an email to nick@theultrajourney.com to start your 30 seconds/km ultra running improvement and skyrocket you to success.