Coaching for a operating occasion of any size is difficult and it’s not true that the longer the occasion the more durable it’s. That was one of many first issues I seen about coaching for my first ultra-marathon final 12 months: I discovered it much less intense than marathon coaching. Lots of that’s right down to expectations, although. I’m normally aiming to run a PR when marathon coaching and do a few laborious exercises every week, whereas with my first ultra-marathon I used to be simply aiming to complete and benefit from the course of as a lot as doable.
The occasion I accomplished was an area one, in Epping Forest, London, the place I ran 10 five-mile laps in simply over eight hours. Issues received fairly darkish in direction of the tip of the occasion, actually and figuratively, although general I loved the expertise. Should you’re tackling your first ultra-marathon this 12 months, right here are some things I picked up which can be value figuring out.
1. You Have To Stroll And Take Breaks Whereas Feeling Good
The largest lesson I discovered and the toughest for me to absorb. I’m used to operating races all-out, so the concept of taking a strolling break from the comparatively sluggish paces you run at throughout an ultra-marathon appeared odd.
Nonetheless, throughout my primary coaching run—a 50K across the Gower in Wales—and the 50-mile ultra-marathon I ought to have taken extra stroll breaks on the uphills within the first half, and longer breaks to refuel, although I used to be feeling contemporary. I hit the wall laborious within the ultra-marathon, having to stroll lots of the final 20 miles, and a extra conservative first 30 miles would have helped keep away from or scale back the influence of that.
2. When You Hit The Wall In An Extremely-Marathon There Can Be A Lengthy Means To Go
I’m no stranger to hitting the wall in a marathon, however when that occurs I normally solely have a couple of miles to go to the end, and a mixture of operating and strolling will get me house with out spending an excessive amount of extra time on my ft. Within the ultra-marathon I needed to begin a mixture of strolling or jogging with 15 miles to go, which took three hours. Hopefully, higher pacing may help you keep away from this, nevertheless it’s value mentally making ready your self for an extended slog within the second half of the occasion, even if you’re nonetheless operating OK.
3. Maintain On Fuelling. No Matter How Arduous It Is
Fuelling persistently is significant to success in ultra-marathons, nevertheless it’s laborious to maintain consuming and consuming whenever you’re feeling tough after a couple of hours of operating and your abdomen is churning. I just about gave up on consuming after 35 miles of my extremely, which was not good once I had three extra hours of exercise to gas. I discovered that I couldn’t be trusted to make good choices after that a lot operating, so having a extra regimented vitamin plan in place earlier than I began would most likely have helped me power down meals at acceptable intervals.
4. I Loved Consuming A Selection Of Meals On The Run
After I run marathons, or shorter occasions, my fueling is completely made up of sports activities drinks and gels that I can eat whereas operating quick, however with ultra-marathons you might have time to cease and chew, and normally have assist stations the place you’ll be able to stash greater gadgets. I loved consuming crisps and contemporary fruit, and consuming flat cola, and likewise used vitality chews and bars—saving me from gels, which aren’t probably the most appetizing factor to have for a number of hours in a row.
5. Time On Ft Was My Foremost Coaching Goal
When marathon coaching I’ll do lots of velocity classes and work to hit sure paces, however with ultra-marathon coaching I used to be simply making an attempt to get used to spending lots of time on my ft. I did a 50K in 5 hours coaching, and slowed down quite a bit on my Sunday lengthy runs to run on the tempo I’d begin at on race day.
6. Uphills Take A lot Longer Than You Assume
I didn’t do a very hilly ultra-marathon—there was about 3,300ft of climbing over the 50 miles—however even then the hills grew to become the largest issue within the second half of the race. This was additionally true on my future in Wales, which was hillier and had huge climbs within the last few miles.
It’s laborious to imagine how lengthy climbs take whenever you’re struggling, and it’s dispiriting to suppose that even for those who solely have a couple of miles to go in the event that they’re laborious uphills you’ll be able to nonetheless be on the market for hours. Verify your ultra-marathon course for hills and follow accordingly, and if there are lots of downhills follow these too as a result of your quads must cope with that.
7. Apply With All Your Gear A number of Occasions
That is one thing it’s best to do with any lengthy race, however in an ultra-marathon any minor drawback along with your footwear or package can be amplified since you’ll should endure any rubbing, or annoying flapping, or regardless of the subject is, for a number of hours. My drawback was a water bottle with a leaky valve that saved getting sticky sports activities drink on my arms and chest. A minor drawback, for certain, however one thing I didn’t get pleasure from coping with for eight hours. You may not do an ultra-marathon in coaching, however make sure you get out in all of your package for a few hours a couple of instances, simply to attenuate points on race day.
