Coaching for a working occasion of any size is difficult and it’s not true that the longer the occasion the tougher 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. Quite a lot of that’s all the way 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 potential.
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 obtained fairly darkish in the direction of the tip of the occasion, actually and figuratively, although total I loved the expertise. In case you’re tackling your first ultra-marathon this 12 months, right here are some things I picked up which can be price understanding.
1. You Have To Stroll And Take Breaks Whereas Feeling Good
The most important lesson I realized and the toughest for me to soak up. I’m used to working races all-out, so the concept of taking a strolling break from the comparatively gradual paces you run at throughout an ultra-marathon appeared odd.
Nonetheless, throughout my important 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, though I used to be feeling contemporary. I hit the wall laborious within the ultra-marathon, having to stroll a whole lot of the final 20 miles, and a extra conservative first 30 miles would have helped keep away from or scale back the affect of that.
2. When You Hit The Wall In An Extremely-Marathon There Can Be A Lengthy Method To Go
I’m no stranger to hitting the wall in a marathon, however when that occurs I normally solely have a number of miles to go to the end, and a mixture of working and strolling will get me residence 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 might help you keep away from this, but it surely’s price mentally making ready your self for an extended slog within the second half of the occasion, even if you’re nonetheless working OK.
3. Hold On Fuelling. No Matter How Exhausting It Is
Fuelling constantly is significant to success in ultra-marathons, but it surely’s laborious to maintain consuming and ingesting once you’re feeling tough after a number of hours of working and your abdomen is churning. I just about gave up on consuming after 35 miles of my extremely, which was not sensible once I had three extra hours of exercise to gas. I realized that I couldn’t be trusted to make sensible selections after that a lot working, so having a extra regimented diet plan in place earlier than I began would in all probability have helped me drive 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 totally made up of sports activities drinks and gels that I can devour whereas working quick, however with ultra-marathons you could have time to cease and chew, and normally have help stations the place you’ll be able to stash greater objects. I loved consuming crisps and contemporary fruit, and ingesting flat cola, and in addition used power chews and bars—saving me from gels, which aren’t essentially the most appetizing factor to have for a number of hours in a row.
5. Time On Ft Was My Fundamental Coaching Goal
When marathon coaching I’ll do a whole lot of pace periods and work to hit sure paces, however with ultra-marathon coaching I used to be simply attempting to get used to spending a whole lot of time on my ft. I did a 50K in 5 hours coaching, and slowed down rather a lot on my Sunday lengthy runs to run on the tempo I might begin at on race day.
6. Uphills Take A lot Longer Than You Suppose
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 turned the largest issue within the second half of the race. This was additionally true on my long term in Wales, which was hillier and had massive climbs within the closing few miles.
It’s laborious to consider how lengthy climbs take once you’re struggling, and it’s dispiriting to assume that even should you solely have a number of miles to go in the event that they’re laborious uphills you’ll be able to nonetheless be on the market for hours. Test your ultra-marathon course for hills and observe accordingly, and if there are a whole lot of downhills observe these too as a result of your quads should take care of that.
7. Follow 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 equipment shall be amplified since you’ll must endure any rubbing, or annoying flapping, or regardless of the situation 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 equipment for a few hours a number of instances, simply to attenuate points on race day.
