Scientific studies suggest that a high fat diet "will allow the body to tap more into fat stores while competing in ultra endurance events and even most low intensity physical activities"

A high fat diet can be detrimental to activities at or above 85% max HR

Training in the fat buring heart rate zone (65% - 75% max HR) has similar effects to eating a high fat diet

Its good to do low intensity long runs on low carbohydrates

Often had no breakfast before long runs during Hansen-Brooks

Summer MUT Running and Healthy Eating

Diet is third most important thing for a runner, next to sleep habits and actual training.

Consistency In Training Is Your Biggest Asset

Consistency in training is Sage's "secret"

Recommends 9 hours of sleep per day

Improving diet is key to maintaining good healthy

Recommends getting regular blood tests for complete blood cell count, ferritin, and vitimin D.

Attitude and commitment are important

There are some training axioms: Train too hard or too fast and you get hurt

Better to run (for example) 90 miles / week consistently for 5 years than 140 miles / week and get a stress fracture

"[Training] boils down to making sure you have the right mix of workouts and mileage at the right time so that your body adapts most favorably... Very simple and very complicated….a science and an art..."

Takes 4-5 day breaks after marathons

Does a long of runs at 2 minutes / mile below race pace

HOW TO PEAK FOR RACES AND PERIODIZE TRAINING: RUNNING TIPS BY SAGE CANADAY

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Some quotes from summary blog post at Crank 101

"The most important? Getting in a consistent long run. Your long run might be 8 miles, 10 or 12 miles. Depends what you’re ready for. Build up to longer over time. Build consistency before speed."

"During the introductory phase. Build it up with slow easy paced running about 1 to 1.5 minutes per mile under marathon pace. Building up mileage as high as you can without getting injured."

"2 easy days between each quality workout. Has 9 day cycles. Does a real long run every 9 days. Takes 2 easy days then to recover. Then do a tempo run. Then 2 easy days. Then a track interval. Then 2 easy. And so on."

"Can do some pretty hard long runs up to 3 weeks out before your race."

"You develop speed and endurance simultaneously. They help each other out. By running higher mileage, you can bring out more speed. By running fast, you can build the strength in your legs to help your slow-twitch fibers handle the endurance component."

MENTAL TRAINING FOR RUNNERS: How to stay tough and motivated | Sage Canaday Running

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Sage Canaday: Background in Running

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The Mental Side of Running: Tips and Techniques to Motivate and Inspire

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Vo2max Productions Running Advice and Tips by Pro Sage Canaday

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Hill Training for Runners: 5km to Ultra-marathons: Tips and workouts for running hills

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BEST RUNNING NUTRITION: TIPS FOR MARATHON AND ULTRA MARATHON RUNNERS

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Marathon Speed Training for Ultras, and why Ultramarathoners should do speedwork

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Vo2max Productions Training Talk 5: Aerobic Base Building with Easy Mileage Running

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Vo2max Productions Training Talk 4: Principles of Distance Running

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Vo2max Productions Training Talk 3: Race Nutrition

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Vo2max Productions Training Talk 2: High Mileage Strength allows for Speed

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Last VLOG of 2012: Bandera 100k prep and Training Talk Series.

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Training Talk: The importance of preparing specifically for race course challenges

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Running Drills to improve form and speed

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Lactate Threshold or Tempo Run training: the correct pace / intensity

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Training Tips for Runners: 20 minute Tempo Run Workout

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Proper Running Technique: Running Form Tips and Drills

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Lactate Threshold (part II) and Tempo Run workout examples

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Vo2max Training For Runners

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Tapering for a Marathon: Training Advice

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iRunFar

The Life and Incredibly Fast Times of Sage Canaday

After talking with Alberto Salazar in high school, took on higher milage. "instead of doing five or six by 1000m I was doing eight to 10 by 1000m at 5k race pace." "I got my weekly mileage up to 70 miles a week"

Ran 120 mile weeks training for Olympic Trials marathon. Did hard 22 mile runs.

Sage Canaday 2014 TNF EC 50 Mile Champion Interview

Feels he is racing too frequently

Periodizaiton is important but hard when racing too frequently.

Takes a long time to get speed back after a long race

Takes an off season in Feburary in which he doesn't do any other sports.

Variety is fun but isn't ideal -- "It takes a while to adapt to changing your training stimulus"

Follows a vegitarian diet

Does strategic carb depletion by

not eating high carb meals the night before long runs
eating nothing or a spoonful of nut butter the day of a run
taking no gels during runs

Is not going to give up beer

Sage Canaday Post-2014 Transvulcania Ultramarathon Interview

Takes S-Caps during races

Training with lots of vertical is important for races with lots of vertical. Logs 14,000 vertical feet per week, at best, and doesn't think that's enough for most technical MUT races.