Running and Recovery
An explanation of recovery for and from ultramarathons.
Ian Torrence
Title: Coaching Columnist
Location: Flagstaff, Arizona and Death Valley, California
Social Media Links:
LinkedIn | Twitter | Instagram | Facebook | Website
Expertise
- Topics of Expertise: Trail running, ultrarunning, run coaching, race directing (trail, road, and ultramarathon events)
- Amount of Expertise: 35 years of trail running along with 28 years of ultrarunning, coaching running for 12 years and race direction for 23 years. An iRunFar columnist between 2012 and 2019 with additional articles written for Running Times, Runner’s World, Ultrarunning Magazine, and Trail Runner magazine. Coached for McMillan Running between 2010 and 2017 before starting my own company, Sundog Running, with my wife in 2017, under which we coach runners, hold camps, and direct races.
Education & Certifications
- Education: Bachelor of Science, Allegheny College
- Years of Professional Experience Relevant to iRunFar: 35
- Certifications: Certified McMillan Running Coach, Arizona and California Certified Pesticide Applicator, Chain Saw Faller B and Instructor
- Club or Association Memberships: Team Run Flagstaff, Arizona Trail Association, AZ Border Collie Rescue
A Word from Ian Torrence
I enjoy sharing my experiences, learning and hearing from others, and inspiring those who may be struggling. Writing and my coaching business allow me to do all of these. My personal interests include trail running, ultrarunning, race directing, coaching, watching nature and wildlife, ecological restoration, and being a dog lover.
Post-Ultra Downtime: How Much is Enough?
Valuable tips on how to determine whether to and how much time to take off after running an ultramarathon.
Two-A-Days: When and How to Run Doubles
How to use two-a-days (doubles) in training for an ultramarathon.
No Shortcuts: The Importance of the Long Run
A guide to the importance and execution of the long run in endurance running.
High Altitude Training and Racing
A guide to preparing, training, and racing ultramarathons and other endurance runs at altitude.
The Difficult Art of Peaking for Running Races
How to properly peak for a running race, including ultramarathons.
Don’t Let Downhills Be Your Downfall
How to prepare to successfully run downhill in an ultramarathon.
Ultramarathon Training Volume
Learn why training volume is important for ultramarathoners and how you can find your optimal training volume.
A Newbie’s Guide To Ultramarathons
Advice for new ultramarathon runners on easing intelligently into the sport.
Sprint-Based, Hill, and Predictor Workouts for Ultramarathon Training
How, when, and why to include sprint-based, hill, and predictor workouts in your ultramarathon training.
Speed-Based Workouts for Ultramarathon Training
Why and how to use speed-based workouts in your ultramarathon training.
Stamina-Based Workouts for Ultramarathon Training
How to use stamina-based workouts, such as steady state runs, tempo intervals, and thirds progression runs, in your ultramarathon training.
Endurance-Based Workouts for Ultramarathon Training
The role of endurance-based workouts – long runs, easy runs, and recovery runs – in ultramarathon training.
Essential Elements of Successful Ultramarathon Training
Essential elements of ultramarathon training.
Scratching the Surface: Preparing for Poor Underfoot Conditions
How to navigate difficult underfoot conditions when trail running.
Preparing for Steep Events When Mountains Aren’t Available
How to train for a mountain race when you live where it’s flat.
Quick Turnarounds: Recover and Train During a Full Race Season
How to recover and train between closely spaced races.
The Emboldening Time Trial
How time trials can help you improve fitness and prepare for specific race terrain.
Don’t Stress Out: Understanding Training Stress
Understanding the elements of purposeful stress and then recovery in endurance run training.
Anti-Doping Measures Take To The Trail
An examination of anti-doping efforts made during 2016 in the trail and ultrarunning community.
