Mastering Ultra-Running: Lessons from Bryon Powell’s Western States Journey
I still hear the faint clink of a water bottle against a rock as I stood at the 2.5‑mile aid station on a misty June morning. The air was still cold enough to bite, yet the sky promised a scorching day ahead. I glanced at the trail map, felt the weight of my pack, and wondered: How can I keep my legs moving for the next 100 miles without turning into a heap of ash?
The story behind the question
When I first signed up for the Western States 100, the decision felt like a gamble with my own limits. I’d run a 100‑mile race back in 2009, but the years in between had dulled my intuition about pacing, nutrition, and the mental grind of ultra‑running. The night before the race, I replayed every steep climb and technical descent in my head, feeling the familiar flutter of nerves – the same “demons” that many ultrarunners speak of.
In the weeks leading up to the start, I tried a new approach: instead of chasing a fast finish, I treated the race as a long‑term experiment in controlled effort. I logged every run, watched my heart‑rate drift, and noted how my legs felt after a 20‑mile run on rolling hills. The goal was simple – learn to listen, adapt, and stay consistent.
Exploring pacing: the science and the mindset
Why personalised pace zones matter
Research from the Journal of Applied Physiology shows that running at a steady luminescent pace – roughly 65‑75 % of your maximal aerobic speed – maximises fat oxidation while preserving glycogen stores. For a 100‑mile effort, staying in this zone reduces the risk of early‑race “bonking” and keeps the body in a sustainable fuel‑burning state.
The role of adaptive training
Adaptive training is the practice of adjusting weekly mileage, intensity, and recovery based on how you actually respond to each session. A simple way to implement this is the RPE‑adjusted long run: start a 30‑mile training run at an easy RPE 4, and if you feel good after 10 miles, gently increase the effort to RPE 5 for the next 10 miles, then back down to RPE 4 for the final stretch. This mirrors the variable terrain of Western States – climbs, descents, and flat sections – and teaches the body to shift gears without a hard reset.
Mental resilience as a pacing tool
A 2018 Sports Psychology review highlights that runners who frame pacing as a mental narrative (e.g., “I’ll stay in the ‘comfort zone’ for the next 5 miles, then push a little on the downhill”) report lower perceived effort and higher confidence. Turning pacing into a story you can control reduces the “mid‑race blues” that often hit between miles 20‑40.
Practical self‑coaching steps (and why smart features help)
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Define your personal zones – Use a recent 5‑km time trial to estimate your maximal aerobic speed. Convert that into three zones: easy (≤ 75 % MAS), steady (75‑85 % MAS), and hard (> 85 % MAS). A personalised pacing tool can store these zones and colour‑code them on a map, so you instantly know which zone you’re in on any segment.
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Create an adaptive weekly plan – Start with a base week of 30 miles at easy pace, then add a “mid‑week challenge” where you run 12 miles at steady pace, followed by a recovery run of 8 miles easy. Track the RPE each day; if the easy runs feel harder than the steady ones, it’s a sign to back‑off mileage.
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Use real‑time feedback – A wrist‑mounted sensor that shows heart‑rate, cadence, and pace can alert you when you drift into the hard zone unintentionally (e.g., on a steep climb). A gentle vibration can remind you to stay in the intended zone.
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Build custom workouts – Design a “Western States Pace Mastery” workout: 5 × (2 mi easy → 1 mi steady → 1 mi easy) with 2‑minute walk breaks. Save it as a custom workout so you can pull it up on race day or during a long run.
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Leverage collections and community sharing – Join a community‑curated collection of ultra‑training plans that include mileage‑by‑mile pacing charts, nutrition timing, and mental‑cue scripts. Sharing your own experiences adds to the pool and gives you fresh ideas for the next race.
Closing thoughts and a starter workout
The beauty of ultra‑running is that it rewards patience more than raw speed. By mastering your personal pace zones, listening to the science of fuel utilisation, and adapting your training week‑by‑week, you turn a 100‑mile race from a nightmare into a controlled, enjoyable journey.
Happy running – and if you’re ready to put this into practice, try the “Western States Pace Mastery” workout below:
Western States Pace Mastery (30‑minute session)
| Segment | Distance | Pace (relative to your personal zones) | Effort (RPE) |
|---|---|---|---|
| Warm‑up | 2 mi | Easy zone | 4 |
| Main set | 5 × (2 mi easy → 1 mi steady) | Alternate between Easy and Steady zones | 4 → 5 |
| Cool‑down | 2 mi | Easy zone | 4 |
Run this workout on a rolling trail or treadmill, noting how often you drift into the hard zone. Adjust the effort next week based on the feedback you get.
Embrace the journey, trust your personalised zones, and let each mile tell the story you want to hear.
References
- Go West (and Run Western States), Young Man – iRunFar (Blog)
- 2005 Western States 100 Race Report – iRunFar (Blog)
- Bryon Powell’s 2013 Western States Qualifier Attempt Livecast – iRunFar (Blog)
- iRunFar.com does the Marathon des Sables – iRunFar (Blog)
- Bryon Powell’s Training – iRunFar (Blog)
- A Lifetime of Learning, Lived in Three Days: Bryon Powell’s 2024 Ultra Gobi 400k Report – iRunFar (Blog)
- My Western States Training and Strategy for 2011 – iRunFar (Blog)
- Bryon Powell’s 2013 Western States 100 Race Report – iRunFar (Blog)
Collection - Bryon's Ultra Pacing Principles: A 3-Week Program
Controlled Performance Foundation
View workout details
- 10min @ 7'00''/km
- 30min @ 7'00''/km
- 10min @ 7'00''/km
Strategic Pacing: The Disciplined Long Run
View workout details
- 5min @ 8'00''/km
- 50min @ 7'00''/km
- 5min @ 8'30''/km
to import the collection after you install it.
