UltraRunning WikiMap - Recently Updated Pages

Ultrarunning Cookbook

RaSor — Sat, 17 May 2008 13:37:20 CDT

The intension of this article is to collect information about how to become able to run/walk ultra races relatively easy.
It should becaome a list of:
Receipts of how to conquer ultra distances on foot
It is based on experience collected by the contributers and their fellow runners.
The language level is for running beginners, since the objective is not to explain some science behind the results, but rather to tell what makes you become a better runner.
You are most welcome to add your ideas to this article.

How to conquer

Nonstop races

- The marathon
The marathon is the first step on the way to ultras where running abilities and training is not sufficient to conquer the race.
Ingredience Training
The first ingredience is still training. Without training your legs will stiffen with acid before you reach goal.
Here could be added links to good marathon training programs......
Ingredience Energy
Second ingredience is energy. If you don't eat and drink properly before and during the race you will run out of energy. The result is that you will feel lazy, tired and hungry. You want to walk. Maybe you will dehydrate, which could make you faint.

Advice 1: The main advice concerning energy is to drink at each aid station and eat fruit whenever it is available and you feel there is room for it without getting a heavy belly.
Advice 2: But it can be even more important to load energy the day before. The goal is to eat and drink as much as possible at the main meal in the evening. It doesn't matter too much what the meal contains. This food will be digested just in time for a morning race the day after.
Advice 3: Not very important advice: If you like steaks, then eat the last one two days before the race since it take longer time to digest and not digested food is just extra weight.
Advice 4: Not very important advice: During the race you can load fast energy with energy gels. Suck a little when your legs needs a little boost. It kicks in in a few minutes. You can run with the tube in your hand.
- 6H/50mi/100km

- 100mi/24H
-48H
- 6H

Stage races

- mountain
- heat
- cold
- etc...

List of ingrediences

List of phases

- Training:
- Before the race:
- During the race:
- After the race:

Training methods

Long Slow Distance. Training with your pulse below 180bpm minus your age. With this training your pulse at rest will lower if you combine the training with high mileage. LSD is a way to get a high mileage without getting injured. When the mileage increases then your rest pulse will drop, which again makes it possible for you to run faster than when your rest pulse was higher.

What doesn't work?

Articles

RaSor — Sat, 17 May 2008 04:19:55 CDT

Under this page you can add pages with ultrarunning related articles.

Ultrarunning Cookbook

test

RaSor — Fri, 07 Mar 2008 04:21:52 CST

Yes:
<iframe frameborder=0 style='width: 100%; height: 500px;' src='http://www.zeemaps.com/pub?group=63267&item=2825349'></iframe>
No:
<iframe frameborder=0 style='width: 100%; height: 500px;' src='http://www.zeemaps.com/pub?group=UltraRunningWikiMap.WetPaint.com&item=2825349'></iframe>
No:
<iframe frameborder=0 style='width: 100%; height: 500px;' src='http://www.zeemaps.com/UltraRunningWikiMap.WetPaint.com/pub?item=2825349'></iframe>
No popup:
<iframe frameborder=0 style='width: 100%; height: 500px;' src='http://www.zeemaps.com/pub?group=63267&item=Baltic-Run'></iframe>

http://www.zeemaps.com/print?group=63267&ids=2691617
No - craches
<iframe frameborder=0 style='width: 100%; height: 500px;' src='http://www.zeemaps.com/pub?group=63267&item=2691617'></iframe>

Advertisement on Forums

RaSor — Fri, 29 Feb 2008 14:11:27 CST

UltraRunning WikiMap

Hi fellow ultra runners.

Have you ever looked at a race calendar and wondered where all those races are found on a map?
Have you been annoyed about not being able to find the address of a race because it says: "Next to the Statue of Pavo Nurmi"?
And where do I find the closest airport?
How far is it from the airport to the race?

Find the answers on http://www.zeemaps.com/UltraRunningWikiMap.WetPaint.com

You can find interesting races, which only have a homepage in its own non understandable language.
When you click on a race some info will bubble up with all kind of ultra race specific information.

You can even export all the races on the map to a csv-file.

And not the least: You can link to a race on the map like here:
http://www.zeemaps.com/UltraRunningWikiMap.WetPaint.com/Ultralop_van_Steenbergen

Spots on the map are divided into categories:

Races:

Road - up to 12H - Nonstop
Road - up to 24H - Nonstop
Road Multidays - Nonstop
Road Stage race
Trail - Adventure/Mix
Trail - Ice
Trail - Jungle
Trail - Mountain
Trail - Sand/Heat
Trail Stage race
Travel assistance:

Airport, Ferry, Train, Bus
Hotel, Y. Hostel, Camping
Internet sources:

Calendars
Forums
News
Statistics

By clicking on the category below the map you can filter away that category.

When you click Show List in the menu you will have the races ordered by race date.

If you think the list is too crowded you can choose Advanced - Filter in the menu, select your region and Apply. After a page reload you have to choose Show List once more.

You can get more sofisticated filtering by pressing Search.

Is this cool or what?

If you need help you can either

look in the http://ultrarunningwikimap.wetpaint.com/page/FAQ or
go to http://ultrarunningwikimap.wetpaint.com/ and ask your questions in that forum. This will help viewers/contributers from the rest of the world.

If you like the Wiki idea and want to help ultra tourists (like me), then please help add the races that you are planning to run or find interesting.

If you are a race organizer please keep information for your own race updated and move the location of the marker to the correct address of the race.
More info is available at http://ultrarunningwikimap.wetpaint.com/page/Info+to+race+organizers

Hope to meet you in a race one day.

BR <name>
<email>

Letters

RaSor — Fri, 29 Feb 2008 13:07:37 CST

If you are adding content to this site or to the ZeeMaps site then you might want to Inform groups, race organisers, media or other about the sites, changes, etc.
This is where you can find a usefull letter or add one yourself.

Forums:

News:

Blogs:

US: http://ultrachick.blogspot.com/2006/08/ultrarunning-wiki.html

Contact

RaSor — Sat, 23 Feb 2008 12:02:02 CST

Country Moderators:

AU, Australia: pessam(at)bigpond.net.au
BE, Belgium: wouter.hamelinck(at)gmail.com
DK, Denmark: raasor(at)gmail.com
FI, Finland: webmaster(at)endurance.fi
GR, Greece: dimitris.koul(at)gmail.com
SE, Sweden: christian(at)ritella.com
Rest of the world: raasor(at)gmail.com

If you want to be country moderator and be added to this list then just send us a mail.

If you just want to add some races then you don't have to contact anybody - just follow AM01 in the FAQ http://ultrarunningwikimap.wetpaint.com/page/FAQ .

http://www.norid.no/domenenavnbaser/domreg.html

Info to race organizers

RaSor — Sun, 17 Feb 2008 13:18:15 CST

Your race is now on a Map!

Hi.

I have taken the liberty to add your ultra running race to the map http://www.zeemaps.com/UltraRunningWikiMap.WetPaint.com.
This will help foreign guests to find your race and to fast get information about the race in english.
You can link to your race by finding your race on the map, click on the race and use the name of the race in the link like this:
http://www.zeemaps.com/UltraRunningWikiMap.WetPaint.com/Badwater
Special characters in the name must be replaced by double underscores ("__").

You can help your guests by keeping information for your own race updated and move the location of the marker to the correct address of the race.

Once a year also the date of the race needs to either be updated to the next year or to be removed if the race is off for that year.
For information of how to update your race info see http://ultrarunningwikimap.wetpaint.com/page/FAQ.

The information you can provide on the map can be one or more of:
(* marked fields are mandatory)

* Name
Street
City
State
* Country
Zipcode
Description
Email
Phone
* Link to Website
Race date YYYY-MM-DD (It is important add the date in this format, since it is being used for sorting)
Race Distances
Start fees in local currency
Start fees in intl currency
Start times HH:MM
Championships World, National
Price money 1st, 2nd, 3rd
Link to Race Participants
Link to Enter the race
Chip timing Y/N
Link to Race Results
Link to Photos
Link to Race Discussion
Link to Race News
Link to Route
Type: Trail/Road/traCk/treadMill/Indoor
Extra: Mountain, Sand, Heat, Jungle, Ice, adVenture
Lap length
Distance between aid stations
No of stages
Transportation back to start Y/N
Link to Elevation profile
Hight: Bottom to Top
Total Elevation
Distance to Airport
Distance to Ferry
Distance to Train station
Distance to Bus station
Link to Plane time tables
Link to Ferry time tables
Link to Train time tables
Link to Bus time tables
Link to Travel Info
Accommodation for Free Y/N
Distance to Hotel/Motel
Distance to Youth Hostel
Distance to Camping
Link to Hotel/Motel
Link to Youth Hostel
Link to Camping
Link to other Accommodation
Link to Accommodation Info
Link to Turist info
Link to Weather
Subscribe with email
Subscribe - RSS
Subscribe - ATOM
Photo URL (This is a link to a race icon, which is shown in the bubble)

See an example on http://ultrarunningwikimap.wetpaint.com/page/Advertisement+on+Forums

Remember the more information you provide the better you help the participants. In non english race websites the info you write here is what make foreigners choose your race.

When you add an airport to the map, then please add the 3 letter airport code in brackets after the title. For instance: London Heathrow Airport (LHR). This makes it easier for tourists to lookup the airport in timetables. Find the codes here: http://www.world-airport-codes.com/.

Hope to meet you in a race one day.

BR <name>

FAQ

RaSor — Sun, 17 Feb 2008 13:17:53 CST

There are two categories of questions:

For Viewers (Anonymous users)
For Moderators (Registered users)

Viewers

QV01: How do I join a discussion at http://ultrarunningwikimap.wetpaint.com?
AV01: See AM02.

QV02: Can I in any way see the races sorted after Race date?
AV02: Yes, in the list (having + - in the top) in the right pane of the map. Within each group, the races are sorted after date. If the list is not shown press Show List in the menu.

QV03: How do I fast get a look at my own region?
AV03: On http://www.zeemaps.com/UltraRunningWikiMap.WetPaint.com choose Advanced - Filter in the menu, select your region and Apply.

QV04: How do I filter the right hand list, so it will only show races from one country?
AV04: See AV03.

QV05: How do I link to a race?
AV05: http://www.zeemaps.com/UltraRunningWikiMap.WetPaint.com/name_of_your_race.
Replace spaces (" ") by underscores ("_") and special characters by double underscores ("__") in the name_of_your_race.

Moderators / Contributers

QM01: How do I become a member at ZeeMaps, so I can add new races to the map?
AM01: Pres the Sign-in link in upper-right corner at http://www.zeemaps.com/UltraRunningWikiMap.WetPaint.com and follw the instructions.

QM02: How do I become a member at WetPaint, so I can join the the discussions and modify pages at http://ultrarunningwikimap.wetpaint.com?
AM02: Press Join this Wiki at http://ultrarunningwikimap.wetpaint.com/accountnew.

QM03: How do I update information for a race?
AM03: Sign-in (see AM01) - click on a marker - click the 1st line (the name) in the bubble - goto the details tab - enter your new info - Press submit.
Sometimes it is not possible to click on the name. In this case you need to refresh the page and wait to edit until the page has finished loading.

QM04: How do I move the marker for a race?
AM04: Sign-in (see AM01) - click on a marker - click relocate in the lower right corner of the bubble - Drag and drop the marker to the correct location - Press Done in the blue message box.

QM05: How do I add a new race?
AM05: Sign-in (see AM01) - Click Add Marker from the menu - Fill Title (name), Country (optionally state) and marker on the Location tab - Fill Link to Website on the Details tab - Follow instructions on the Help tab.

QM06: Can I make a race appear in several categories like 12H and 24H?
AM06: Yes, you just have to add a marker for each category (see AM05).

QM07: How do I delete a race?
AM07: Sign-in (see AM01) - From the menu: Advanced - Markers - Delete - Check the race - Click Remove Selected.

QM08: How do I add a line between an airport and a race?
AM08: Sign-in (see AM01) - click on a marker - click connect in the lower right corner of the bubble - Fill Title (ie AirportToMyrace) - Type: Select Route - Click on another marker - Click submit.

QM09: How do I delete a line between two markers?
AM09: Sign-in (see AM01) - Click the white square on a line - Click Delete.

Ultra Running Wiki Map

RaSor — Fri, 18 Jan 2008 13:30:00 CST

To Add races you must register at:
http://www.zeemaps.com/UltraRunningWikiMap.WetPaint.com

To Join the discussion or Edit content on Wetpaint you must register here.