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Fleet Feet Sports Rochester has an Ultra Marathon Training Program for the Can Lake 50 Ultras.
The program includes a 14-week training plan for either the 50k or 50 mile with two coached workouts each week.
Program participants get unlimited e-mail access to coaches, online log to track workouts and
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Both distances include too many hills to be the easiest ultramarathon in the region; that honor goes to the BPAC 6 Hour Endurance Challenge (run as many miles as you can in six hours on a flat 3.25 mile loop).  However, because the Can Lake 50 is a road race, it is significantly easier to finish than any of the area trail races of the same distance.  And, you can look at the spectacular scenery without risking tripping on rocks and roots.

New in 2011 - Age Graded Medals for Both Races.  For runners looking for a challenge beyond just completing the distance, the Can Lake 50 also gives every runner (male or female at any age) an equal chance to win to win a gold or silver medal. The Gold standard represents 65% of the World Masters Athletics (WMA) standard for each age. It's a tough but achievable performance. The Silver standard is significantly easier to achieve at 55% of the WMA standard for each age. Last year approximately 10% of the 50 mile finishers received Gold medals and 33% received Silver medals.  Bronze finishers medals were awarded to the remainder of the field.

Be Prepared.  You will be out on the road a long time and the aid stations are much farther apart than you would have in a big city marathon.  You should carry the following items at a minimum:

	water bottle (a 16 or 20 once bottle should be enough to get you to the next aid station)
	toilet paper (carry in a zip lock bag, have enough for a couple of uses)
	some of your favorite ultra snack so you can eat while walking the hills (gels or Chomps work well, but please do not litter the course)

You may want to have some of the following with you, especially if you've needed them in previous races:

	Ibuprofen (some aid stations will also have this item)
	your favorite anti-chaffing cream (some aid stations will have Vaseline)
	electrolyte tablets (the aid stations will have electrolyte tablets)
	any medications you might need for allergies, bee stings, etc.

Depending on the weather on race day, you may need to carry a rain jacket.  You can also have drop bags transported to some of the aid stations.

Aid Stations.  While the Can Lake 50 aid stations are relatively close together (from 2.7 to 5.4 miles apart), you should carry a water bottle and have it refilled at the aid stations.  If you prefer to use a hydration pack, e.g., Camelbak, etc., be sure it can be quickly refilled.  Aid stations will have water and GU Electrolyte Brew to refill your bottle and a cola drink in cups.  Since the cola drink is carbonated, your best bet is to drink the cola while at the aid station. 

The aid stations also will have the usual ultramarathon snacks -- cookies, pretzels, bananas, etc. and GU Energy Gels or Chomps.  You should test your equipment, food and drink on long runs prior to race day.  If you find you need food or drink that won't be available at the aid stations, you will have to carry what you need and refill your pack from drop bags at 9.5, 21.3, 28.7 and 38.4 miles.  (Or, have your handler transport these items for you.)

If we have a cold day and/or rain is forecast, the aid stations will have extra large trash bags available to convert to emergency rain ponchos.  (However, you are encouraged to carry a rain jacket, if needed).

Rest Rooms.  The inconvenient truth is that there probably won't be a rest room or porta-pottie around when you need to go.  Carry toilet paper in a zip lock bag.  You should be able to find a convenient tree or bush to get behind if you can't make it to one of the aid stations with proper facilities.

Road Marking.  The course will be marked with spray paint on the pavement.  Before each turn you will see a double set of arrows indicating the direction to turn.  There will be another set of double arrows at the turn and a third set of double arrows after the turn to confirm you are on the correct road.  The wrong roads will be marked with a big "X" after the missed turn.  Regardless, runners are expected to be aware of the race route and take some responsibility for not getting lost.  Only the last 16 miles of the course will be individually marked with miles-to-go designations.

Course marking is on the left side of the road.  These spray paint marks that are obvious to a runner are easy to miss when driving on the right side of the road.  Handlers and friends driving around the loop should use the maps and directions in the Race Handbook.

Traffic & Road Marshals.  All of the roads on the race route will be open to traffic.  Watch for traffic and be careful at all turns and road crossings.   Late in the race when you are tired, remember to be extra careful as your judgment and reaction times will be impaired by fatigue.  Road marshals will be at a few turns.  Follow the directions of the road marshals.  You may have to stop for a few seconds until the marshal says it is safe to proceed.

Handlers.  Most runners rely on the aid stations for their needs.  Optionally, a runner may have a personal handler and receive aid at any point along the course.  Decide with your handler how frequently you want access to aid, e.g., every 2 or 3 miles.  Have your handler drive ahead that distance and find a safe place to park on the right side of the road (or better yet, turn off on a side road to park completely off the race route).  Your handler then can safely cross to the runner's side of the road and hand off drink or food when you come by.  Tell your handler what you will want at the next handling point so he/she can have those items ready for you. 
*** Note:  For safety reasons, parking is prohibited along some sections of the race route and within 100 yards of aid stations; refer to the Race Handbook for specific information.

Having a handler can be a big advantage if you need special food or drink or if the weather conditions are changeable.  Toward the end of the race, your handler can also monitor the progress of other runners near you.  Knowing that you are catching the runners ahead can be powerfully motivating late in the race.

Tom's Tip:  The best location to receive aid from your handler is at the bottom of a hill so you can walk while drinking and eating.  Your handler should not stop on the road within 100 yards of the official aid stations to avoid traffic congestion and parking problems.

Pacers.  Pacers are allowed for runners in either race after the Vine Valley Aid Station for the final 14 miles.  Your pacer is not allowed to carry your bottles and other gear, i.e., cannot be a "mule."  However, a pacer can help keep you safe and on course by being an extra set of eyes and ears.  And, the right pacer can help you get through any bad patches... talking when you need to be distracted from your fatigue, being quiet when you need to concentrate on the task, telling you that you look good when you don't, etc.  For much more about the art of ultra pacing, click here for a fine article from Marathon & Beyond.

50-Mile Strategy Recommendations
 

50-Mile Legs 1 & 2 9.7 miles	Start to Onanda Park These two legs have an easy hill at about 3 miles, a medium climb at about 6.5 miles and another easy hill at 8.5 miles.  There is an aid station at 4.9 miles. Minimum run/walk strategy (e.g., for fit, experienced ultra runners): Walk the steeper portions of the three hills and do a short walk out of the aid station. Recommended strategy (e.g., for first time ultra runners and those going 50 miles for the first time): Include a scheduled walk break at about 2 miles and walk all of the three hills. Fluids & Nutrition:  Start eating and drinking within 30 minutes of the start.
50-Mile Legs 3, 4 & 5 9.6 miles	Onanda Park to Boat Launch These three legs are mountainous by comparison. Minimum run/walk strategy: Walk the steeper portions of the two major climbs and do a short walk out of the Onanda Park and Bopple Bottom aid stations. Recommended strategy: Walk all of the two major climbs and do a short walk out of the Onanda Park,  Bopple Bottom and Bristol Springs aid stations.  Walk the short uphill about halfway down to the lake from Bristol Springs. Fluids & Nutrition: Carry a bottle and food.  Eat and drink while walking these two big climbs.
50-Mile Legs 6 & 7 9.6 miles	Boat Launch to Middlesex Be sure to top up your bottle(s) and grab something to eat before leaving the Boat Launch and Sunnyside aid stations. These legs are gently rolling with a gradual elevation gain to Middlesex. Minimum run/walk strategy: Walk out of each aid station and insert a walk break at an convenient hill, e.g., on Parish climbing to intersection with 245 and midway to Middlesex. Recommended strategy: Run 10-15 minutes and insert a walk at the next convenient little hill. Fluids & Nutrition:  Remember to eat and drink enough on these legs.  Drink a little every time you walk.
50-Mile Legs 8, 9 & 10 9.7 miles	Middlesex to Bare Hill These three legs include the last major climbs of the 50 miles around the lake separated by a 2.7 mile out and back along the lake shore. The climb out of Middlesex is long but not steep. The climb out of Vine Valley is in two parts. The first is long and gradual. The second is short and quite steep. Minimum run/walk strategy: Alternate running and walking on the long gradual climbs, walk out of the aid stations; walk all of the short, steep Bare Hill Climb. Recommended strategy: Alternate running and walking on the long gradual climbs (with more walking than running); walk out of the aid stations; walk the short climbs on the rolling out and back along the lakeshore, and walk all of the short, steep Bare Hill Climb. Fluids & Nutrition: Carry a bottle and food. Eat and drink while walking these two big climbs.
50-Mile Legs 11, 12 & 13 12.2 miles	Bare Hill to Finish The closing miles of the race are flat to gently rolling with a gradual loss of elevation. Minimum run/walk strategy: Walk out of each aid station and insert a walk at some convenient hill approximately halfway to the next aid station. If you are feeling frisky, you can skip the extra walk after the Kipp Road station. Recommended strategy: Insert two walk breaks between each aid station, e.g., run 10 minutes and walk at the next convenient small hill. Fluids & Nutrition:  Remember to eat and drink enough on these legs.  Drink a little every time you walk.

50K Strategy Recommendations
 

50K Leg 1 4.9 miles	Start to Sunnyside This leg is gently rolling to flat. Minimum run/walk strategy (e.g., for fit, experienced ultra runners): Insert a brief walk at about 2.5 miles where Parish Road climbs to intersect Route 245. Recommended strategy (i.e., for first time ultra runners and those doing a first ultra road race): From the start, run 10-15 minutes and insert a brief walk at the next convenient hill for three to four walks over the 4.9 miles. Fluids & Nutrition:  Begin eating and drinking no later than the turn onto Route 245.
50K Leg 2 4.7 miles	Sunnyside to Middlesex This leg is gently rolling as it gradually climbs to the Village of Middlesex. Minimum run/walk strategy: Insert one walk at a convenient hill midway to Middlesex. Recommended strategy: Run 10-15 minutes and insert a walk at the next convenient hill for two to three walks over the 4.7 miles. Fluids & Nutrition: Remember to eat and drink enough on this leg. Drink a little every time you walk.
50K Leg 3 4.0 miles	Middlesex to Vine Valley This leg has the first of two major climbs in the 50K. Be sure to top up your bottle(s) and grab something to eat before leaving the Middlesex aid station. The climb out of Middlesex is long but not steep. Minimum run/walk strategy: do alternate running and walking on the long gradual climb. After the first big downhill on South Vine Valley Rd, there is also a short uphill that makes a good place for a short walk. Recommended strategy:  do alternate running and walking on the climb out of Middlesex except with more walking and less running. Walk all of the short ups that break up the downhill to Vine Valley. Fluids & Nutrition: Carry a bottle and food. Eat and drink while walking the climbs.
50K Leg 4 2.7 miles	Vine Valley to Turnaround and Back Again This leg drops down to the lake level and then rolls along to the turnaround. Minimum run/walk strategy:  Walk out of the aid station and then insert a walk break at the turnaround.  Smile for the photographer recording your arrival. Recommended strategy:  Walk out of the aid station and walk the short climbs on the rolling out and back along the lakeshore. Fluids & Nutrition: Carry a bottle and food. Eat and drink each time you walk.
50K Leg 5 2.7 miles	Vine Valley to Bare Hill This leg has the biggest and last major climb in the 50K. The fun starts with a steeply climbing hairpin turn where North Vine Valley Rd turns away from the lakeshore. The rest of the climb on North Vine Valley Rd is long and gradual. Once you turn onto Bare Hill Rd, the climb is short and quite steep. Minimum run/walk strategy:  Walk the steep hairpin turn.  Switch to running when the grade eases.  Walk the steeper bits of the gradual climb.  After the turn onto Bare Hill Road, walk all of the short, steep Bare Hill Climb. Recommended strategy:  Walk the steep hairpin turn.  Switch to alternating running and walking on the long gradual climbs (with more walking than running), and walk all of the short, steep Bare Hill Climb. Fluids & Nutrition: Carry a bottle and food. Eat and drink while walking this long climb.
50K Legs 6, 7, & 8 12.2 miles	Bare Hill to Finish The closing miles of the race are flat to gently rolling with a gradual loss of elevation until a final climb at the finish. Minimum run/walk strategy:  Walk out of each aid station and insert a walk at some convenient hill approximately halfway to the next aid station. If you are feeling frisky, you can skip the extra walk after the Kipp Road station. Recommended strategy:  Insert two walk breaks between each aid station, e.g., run 10 minutes and walk at the next convenient hill. Fluids & Nutrition: Remember to eat and drink enough on these legs. Drink a little every time you walk.

If you want something different to eat, you will need to have a handler or use drop bags.  Carry enough of your favorite snacks to get you to the next drop bag location where you can refill your pack.