| How to Run an Ultra Marathon Posted: 28 Apr 2018 01:00 AM PDT An ultra-marathon is any race that's longer than a standard marathon, typically between and , though some races go up to . Some ultra-marathons are based on time, rather than distance: you will have a certain number of hours to cover as much distance as you can. Build up your endurance by running shorter distances multiple days in a row. Prepare for race conditions by running up hills and carrying a pack. Most importantly, train your mind to relax and enjoy the long, steady effort of running an ultra-marathon. EditTraining for an Ultra-Marathon - Sign up for the race 3 months in advance. You should give yourself at least 3 months to train, and if you've already signed up and paid for the race that's a great motivator to keep training. Find out about ultra-marathons in your area by searching online or by asking other long-distance runners you know.[1]
- Do long runs for 2 days in a row once a week. Doing long runs on back to back days is important so you get used to the feeling of running on tired legs. You can run the whole distance in one day, but this is not a common training strategy. You will build more endurance and strength by breaking up the distance of your race into 2 days of harder effort.[2]
- For example, if your race is , be able to run one day and another the next, or one day and the next, 2 months before your race.
- Once you can do this, practice it this way for 3 weeks per month until race day, doing a shorter distance one week per month and the week right before race day.
- Do hill workouts. Become comfortable on hills, because your ultra race will most likely include some hills. Include hills on your regular distance runs. In addition, do some hill-repeat training days, either once a week or every other week alternating with speed workouts.[3]
- Once a week or bi-weekly, run for up a gradual hill at 90% of your maximum effort, recover in your run back down the hill, and repeat this until you have run for 1 hour.
- Do speed interval training to push your threshold higher. Speed training improves your ability to run at your average pace but with a lower heart rate. This makes your normally paced runs feel easier. Speed workouts also help prevent stress injuries, since repeatedly running long distances day after day can cause muscles to overcompensate.[4]
- There are different ways to do speed intervals. One is to do a 40-second sprint with 1-2 minutes of easy running in between, working up to longer intervals gradually. Another is to run at 90% for 1 full minute, with 3 minutes of walking or jogging in between.
- Do speed training sessions for about an hour, once per week or bi-weekly. If you do them bi-weekly, you can alternate them with the days that you do hill workouts.
- Give yourself recovery days. Take 2-3 days off per week when training for your ultra-marathon. A sample week could be one or two days of moderate distance runs, a day off, a hill or speed workout day, another day off, then your 2-day long distance runs back to back.[5]
- Doing this will give your body some time to recover between long or hard runs so you do not get injured.
EditPreparing Fuel and Supplies for Race Day - Figure out fuel that works for you. Since you are practicing long runs during each week of training, you'll also want to practice fueling during those long runs. Most ultra-runners aim to consume 200-400 calories per hour, eating as often as every 30 minutes.[6]
- You'll want to start out experimenting with energy gels during your training runs. These are fast-acting high carb gels that are easy to digest.
- Gradually work in other solids like energy bars, bananas, and nuts.
- Stay hydrated. The best rule of thumb is to drink before you are thirsty during long runs.
- Pack your bag. The choice and size of your backpack will depend on the length of your race and the expected conditions during the race. Choose a bag that is comfortable to run with and practice running with it during training.[7]
- Some things to include in your bag may be: blister bandages, a mix of fuel (energy gels/bars/chews), electrolyte drink and water, first aid kit, tissues, a map, mobile phone, sunglasses, a lightweight waterproof layer, lightweight gloves, a cap or hat, a head flashlight (if running at night), sunscreen, and a plastic bag for waste, wet clothes or tissues.
- You may also want to bring a lubricant for your feet to help prevent chafing during the race.
- Know your aid stations. Look on the race website for information about aid stations. Find out the types of food, drink, and supplies available, and where the stations will be located. This will allow you to figure out what to bring with you on race day and what to leave at home. The less you have to bring, the lighter your pack will be for most of the actual race.[8]
EditRunning the Race - Be confident that you will finish. For your first ultra-marathon, try to eliminate any thoughts that you might not finish or that your time matters. Tell yourself that you're prepared and that you will finish no matter what. Remember that your first ultra-marathon is a success if you finished, you didn't get hurt, and you had fun.[9]
- Stay calm and hold back in the beginning of the race. It's common to get a rush of adrenaline right at the beginning of the race. Fight the urge to run faster than you should just because you can. This amount of energy will not last, and will cause you to get extra tired later on.[10]
- Stick to less than the pace that you developed during training, or about 50-65% maximum effort, to be sure that you're not overdoing it at the start of the race.
- Run your own race. Don't be concerned about other racers. The real race in an ultra-marathon is against yourself. You most likely trained by yourself, so you know what's best for you during the race too.[11]
- Fuel yourself the same way you did during training. A reason that you ran with a pack and supplies during training was so that you could figure out what worked well for you. Don't change anything, especially regarding fuel, the day of the race.[12]
- Stay hydrated and consume calories as frequently and in the same amount that you did during training.
- Stay in the present. Try not to think about the next that you still have to go. Think about how you feel right then, at that moment, and enjoy it. Enjoy your music if you've prepared a playlist for the race. Listen to the sounds of the forest or environment as you run.[13]
- Another technique is to try looking in the near distance to an object and focus on running just to that object. After you pass that object, choose a new one and focus on running to that. This will help keep your mind off the finish and how much total distance you have left to go.
EditSources and Citations
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| How to Take Cuttings Posted: 27 Apr 2018 05:00 PM PDT Growing plants from cuttings, also known as propagation, is a technique that gardeners use to grow new plants from older, healthy plants. It's great for increasing the number of plants that you have or taking your favorite plants from your garden with you when you move. To take cuttings for propagation, you'll need to select a stock plant, carefully take the cuttings, and properly plant the cuttings. EditChoosing a Plant - Survey your garden for potential stock or "mother" plants. In the spring or early summer, start looking for plants that have plenty of new growth. You'll want to take cuttings from these plants because there will be a few different stems for you to pick from.[1]
- New growth is generally easier to propagate than older growth because it has more "growing" cells that are reproducing rapidly.
- Visit a nursery if you don't currently have a garden. If you're just starting your garden and don't have any stock plants, visit a local nursery and ask if you'd be able to take a few cuttings of larger plants. Most of the time they'll let you if you take a small amount.
- If you have friends, family, or neighbors growing the types of plants you want to propagate, you can always ask them for cuttings, too.
- Be very careful when transporting your cuttings. Place them in a plastic bag with a few drops of water or wrap the ends in a damp paper towel. Then put the bag in a box to prevent any bumping or crushing of the nodes.
- Select a stock plant to cut from. The plant should be large and healthy, so that cutting off a small amount won't cause it to die. It should also be free from pests, and non-flowering during the time of year that you're taking your cuttings.[2]
- It's best to gather cuttings earlier in the morning when the plants are full of water. It will make it easier to cut and they'll be more likely to maintain their water when propagated.
EditPropagating - Select a healthy stem with new growth. When selecting a stem, you should look for young, green growth, as they have a better chance for taking roots when planted. Select a piece of stem with a few leaves on it.[3]
- You want to be sure you're able to identify the nodes, which are places where a leaf meets the stem.
- Measure the stem out to long. You'll want to have enough length on the stem to plant it deeply within the soil so that it can form roots. It should have a few sets of leaves located along the stem.[4]
- Cut below a node with a sharp pair of sterilized scissors. Once you've measured the stem, cut just below a node. The node will look like a knob in the stem where it connects to the rest of the plant. Make sure the node is still on the cutting.[5]
- Avoid handling the cutting by its stem or node by gently holding onto one of the lower leaves.
- You can sterilize scissors by wiping them with rubbing alcohol. This is to prevent contamination of the cells located at the node.
- Remove the lower leaves of the plant, leaving 1 or 2 pairs at the top. While the new plant needs leaves to provide energy through photosynthesis, too many leaves will compete with the plant's efforts to send out new roots. Lower leaves will touch the soil and likely cause the cutting to rot, so they can be removed.[6]
- Gather your cuttings in a plastic bag containing a few drops of water. By doing so, you can prevent them from wilting while you work. This is especially important for cuttings taken outside, because the sun can cause them to lose water quickly when removed from their plant.[7]
EditCaring for the Cuttings - Fill a drainable container with potting soil. Potting mix, which is often a mixture of peat moss, perlite, and vermiculite, will generally yield better results for potted plants because of its superior drainage. If your container doesn't have drainage holes, you can drill 3-4 of them into the bottom of the container.[8]
- You can also find soil specifically for cuttings at most home improvement stores.
- Water the soil in the container before you plant the cuttings. This is to make sure the cuttings have water available immediately once they are in their container. Water until the soil is moist, but not soaked.
- Use a pencil or a chopstick to make holes in the soil. Creating a hole before you insert your cutting ensures your cutting won't be bent or snapped when it's inserted into the soil.[9]
- You can also use a knitting needle or your own finger if you don't have a pencil or a chopstick.
- Insert cuttings into their individual holes. Ensure that the leaves are not buried, and that the plant is stable enough to stand upright. It's best to plant just below a leaf break, where two leaves shoot off in opposite directions.[10]
- You can plant several cuttings in a single container, but be careful not to overcrowd the pot. For a medium-sized container about across, 5-6 cuttings will fill the pot with enough room to grow.
- Cover the container with a plastic bag to seal in moisture. Place the pot with your cuttings into a large, clear plastic bag, secure the bag with a rubber band. Place the pot away from the window in an area that gets plenty of sunlight, so that moisture becomes trapped in the bag for the plants to use for photosynthesis.[11]
- Be sure to cut small holes or leave part of the bag outside of the rubber band to allow air to flow.
- Water and monitor your cuttings. Make sure the soil in the container is moist, but not soaked, at all times. Don't let the soil dry out. Regularly check the bottom of the container for any roots.
- If any of them begin to look unhealthy, remove them from the container.
- Transplant cuttings to individual containers when roots become visible. Check the drainage holes at the bottom of the container for visible roots once per week. Once the cuttings are growing rapidly or roots appear at the bottom of the container, you can dig up and transplant each cutting to separate containers.[12]
- When transplanting, be gentle when lifting the plant from the container, preserving as many roots as possible. Add more potting soil to the new container and place it in a sunny area. Transplant again when the roots fill the pot.
- Always be gentle with your cuttings and avoid touching the node, as this can damage the stem.
- Hydrangeas, lavender, and forsythia are all great plants for taking cuttings from, as their cuttings tend to take roots quickly and grow well.
EditThings You'll Need - Healthy stock plant
- Container
- Potting soil or mix
- Water
- Scissors
- Plastic bag
- Rubber Band
EditSources and Citations
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| How to Raise Seed Money Posted: 27 Apr 2018 09:00 AM PDT The capital loaned out by investors to help a new business get off the ground is often referred to as "seed money." If you're a hopeful business owner, you can begin seeking out potential investors by talking to your friends and family, networking with other interested parties, and attending startup events. In order to earn the confidence (and therefore the money) of your investors, you'll need to be able to show them that you have an actionable plan in place for turning your idea into a profitable operation. EditUtilizing Social Networks and Government Programs - Talk to your friends and family. The people closest to you will often be the most enthusiastic about seeing you achieve your dream. For this reason, they should be the first ones you turn to when it comes time to start raising startup capital. Take the time to sit down with them to describe your vision for your business and explain what their money would be used for.[1]
- Your friends and family might not be able to match the donations of professional investors, but every dollar you accumulate will bring you one step closer to meeting your goal.
- Weigh the pros and cons of borrowing from your personal connections. Appealing to the generosity of people you know isn't without its risks. On the one hand, you're less likely to be turned down. On the other hand, there's always a chance that you could lose their money if your endeavor is unsuccessful. Make sure you've looked at the situation from all angles before asking for or accepting any considerable sums.[2]
- Consider drafting up some paperwork to formalize your arrangement. Having a legally-binding document in place confirming a loved one's financial commitment, and your promise to make good on it, could give you both peace of mind.[3]
- Take advantage of crowdfunding. As the internet becomes further integrated into business, more and more entrepreneurs are turning to crowdfunding websites like Kickstarter, AngelList, and Wefunder to raise seed money. With crowdfunding, investors can choose to donate as much or as little as they want. This minimizes their overall risk, which is more likely to attract donors.[4]
- Include a detailed description of your product or business plan. This will essentially be an early written pitch designed to sell contributors on the potential of your idea.
- Offer rewards to your crowdfunding contributors. The key to successful crowdfunding is not just to come up with a good pitch, but to offer your donors "perks" as a return on their investment. If someone makes an offering of $100, for instance, they might get early access to a beta version of the product, whereas someone who puts up $1,000 might be given official sponsor status or receive an exclusive invite to the business launch.[5]
- Be sure to outline an approximate timeframe for when your donors can expect to collect their rewards.[6]
- Apply for a government grant. For a shot at increasing your early startup capital in the U.S., apply for a grant through the federal government's Small Business Innovation Research (SBIR) program. You'll be asked to prepare a detailed proposal outlining the particulars of your product or business model. If your proposal is selected, you have the potential to be awarded up to $100,000 in Phase I capital, and up to $750,000 with a Phase II commitment.[7]
- Visit Grants.gov to review a list of other federal grants and see if your venture qualifies.[8]
- Even if you don't end up with a contract, explaining and defending your plan can be great practice for delivering a more focused pitch to potential investors.
EditSeeking Investment Funds from Professionals - Network to get in touch with outside investors. Share your idea with business associates who have connections to prominent industry figures. It's possible that they know someone who might consider investing in your idea if they think it seems promising. All it takes is one interested party to get the ball rolling.[9]
- Ask your friends and family to pass the word along, as well. The more ears you reach, the better your chances of securing a commitment.
- Attend a business startup conference. These events give entrepreneurs a chance to meet with potential investors firsthand and talk about their ideas. Run a search for startup conferences taking place in your area to buy tickets or reserve a presenter spot. You'll need a detailed presentation or functioning prototype of your product if you're going to be presenting.[10]
- The biggest benefit of unveiling your concept at a startup conference is that it allows you to interact directly with the people who will be putting up the money.
- Take out a loan. Head down to your bank and talk to a loan specialist about the terms for applying for a small business loan. You'll need to have a general idea of how much you'll need to kickstart operations, and be able to make a commitment to paying back the money on the bank's terms. Treat your loan application the way you would any other pitch—be professional, enthusiastic, and ready to sell the lender on the potential of your startup idea. [11]
- If possible, look for institutions that are backed by the Small Business Administration. These lenders tend to be more forgiving when it comes to things like interest rates and repayment structures.[12]
- Work with a venture capital firm. These are companies that earn their profits by investing in promising new businesses. Pitching your idea or product to one of these companies could be a good way to net a good chunk of your startup funds with one transaction.[13]
- The investors in a venture capital firm will want to see that you've done your homework when it comes to things like your business model, customer demographic, and estimated profitability. If your startup doesn't make money, they don't make money.
- Since venture capital firms tend to be willing to take chances on riskier investments, you're more likely to get a commitment. One downside of this, however, is that they'll usually set a higher interest rate to make the risk worth it.
- Get the attention of an angel investor. Wealthy individuals who offer startup money in exchange for a share of the company are known as "angel investors." These people typically don't have as much of an interest in ensuring a return as venture capitalists or other private investors, but instead make donations for philanthropic or other personal reasons.[14]
- Tracking down angel investors can be tough since they don't tend to advertise, but you might be able to improve your odds of finding one by reaching out to associates with retired connections who like to keep a hand in the business world.[15]
- Keep in mind that because angel investors are buying into your business, they may expect to have some say in how it's run.
EditSelling Investors on Your Startup Idea - Create a mockup or prototype of your product. Before an investor can determine whether their money is being put to good use, they're going to want to see what that use is. If the idea you're pitching is a product, such as a household appliance or piece of computer hardware, work up a functional model. Having something to show your donors to make them feel more confident about their investment.[16]
- It shouldn't cost too much to manufacture one or two basic units—in fact, you'll probably be able to cover the cost of production with the donations you received from your personal acquaintances.
- Test consumer reaction to your product. Round up a group of volunteers to act as a test market. Give them a sample of what you're offering, then invite them to offer feedback about what they liked and what they didn't. Their responses will give you a sense of what improvements you need to make to your product before you introduce it to the market.[17]
- In order to ensure that the opinions you're getting are unbiased, it's generally best to recruit people that you don't know.
- Consider paying your test subjects a small sum in exchange for their time. Chances are, you'll hook more volunteers this way.
- Show investors that you can make do with limited resources. Refine your product or business model as much as possible before you ever reach out for funding. The more developed it is going in, the better your investors will be able to envision it in its finished form.[18]
- As part of your pitch, emphasize how much of your plan you've been able to accomplish without outside assistance. In this way, your lack of investors at the outset can go from being a weakness to being a selling point.
- Making the most of the resources you have at your disposal not only forces you to take a more organized approach, it also leaves less to guess at in terms of how your product will shape up.[19]
- Come up with an accurate projection of your expenses. Consider how much you'll need to get your product ready for the market. That way, you'll be able to bid for the minimum amount you need and avoid creating unrealistic expectations. Asking for too much money in the initial round of funding could discourage potential investors.[20]
- Being able to cite a specific number will help weed out investors who aren't willing or able to offer the necessary funding.
- At this stage, you're mostly focusing on the cost of production or operation itself, so you can put aside considerations like leasing a property or hiring hourly employees for now.
- Have a specific plan for your seed money. It's not enough to say that you need $700,000 to bring your product to market. During your pitch, investors will be expecting to hear how you intend to put their contributions to use, as well as how they'll eventually pay off. This will require you to break down your projected expenses into a structured analysis that shows how much each phase is expected to cost.[21]
- For example, hiring a team of 3 software engineers to design a new computer program over 8 months at $12,000 apiece per month would cost a minimum of around $300,000.
- Demonstrating a thorough understanding of what your startup funds will be used for shows that you're responsible, and therefore pose less of a risk to investors.
EditMaking the Most of Your Investor Donations - Devise a backup plan in case you fail to meet your original goal. Even with an innovative idea, a solid pitch, and a well-executed prototype, you may end up falling short. Prepare yourself for unexpected pitfalls by creating multiple plans based around different levels of funding. If one model doesn't convince the investor, you'll still have another less expensive option on standby to secure partial funding.[22]
- Downsizing your original plan could mean starting off with a smaller operations team or removing costly extra features from an early version of your product.
- Proceeding with less seed money may cause your business to grow slower than expected, but it doesn't mean that it's dead in the water.
- Keep your investors informed. Make it a point to offer regular updates on the status of your venture. The first few months of any startup are critical, and it's important to make sure that you and your investors are on the same page. Since it's their money that's making the startup possible, they deserve to know how things are shaping up.[23]
- This could involve creating a monthly mailing list documenting your progress as you approach your launch date, or sending out a notice whenever you make a new hire to your development team.[24]
- Reports that your venture is going well could even serve to attract new investors who want a piece of the action.
- Set yourself up for additional rounds of funding. There's no need to cut ties with your investors once you've gotten your startup off the ground. As your business gains momentum, you can begin appealing for support based on its potential for expansion. With each subsequent phase of funding, you'll be able to acquire more of the resources you need to pave the way for future success.[25]
- After the early seed round, your plan will move into "Series A" funding. Here, you'll use the funds you receive to refine your product or operations, develop key procedures, and market yourself to begin building a customer base.[26]
- Don't underestimate the importance of having your own revenue stream. Setting aside a portion of your paycheck every month can help you reach your projected that much faster.
- Consider liquidating some of your assets, like property or a collection of rare baseball cards, to pad your funding.
- Contributions from your loved ones are essentially charitable donations. They're a good start, but they usually won't be enough to bring you anywhere near what you need to actually begin operating.[27]
- Having less-than-stellar credit doesn't necessarily discount you from scoring a small business loan. However, it may mean contending with a higher interest rate or annual APR.
- More investors isn't always better. Don't forget that each of your contributors will be expecting a return on their investment. Making money is the goal, but piling up more than you need won't guarantee a successful venture—it will only increase the number of obligations you'll have to fulfill.
EditSources and Citations
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