Coaching for a operating 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 observed 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 right down to expectations, although. I’m normally aiming to run a PR when marathon coaching and do a few arduous 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 attainable.
The occasion I accomplished was a neighborhood 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 are value realizing.
1. You Have To Stroll And Take Breaks Whereas Feeling Good
The most important lesson I realized 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 gradual paces you run at throughout an ultra-marathon appeared odd.
Nevertheless, throughout my principal 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 recent. I hit the wall arduous 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 cut back the impression of that.
2. When You Hit The Wall In An Extremely-Marathon There Can Be A Lengthy Approach To Go
I’m no stranger to hitting the wall in a marathon, however when that occurs I normally solely have just a few miles to go to the end, and a mixture of operating and strolling will get me dwelling with out spending an excessive amount of extra time on my toes. 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 also help you keep away from this, but it surely’s value mentally getting ready your self for an extended slog within the second half of the occasion, even if you’re nonetheless operating OK.
3. Preserve On Fuelling. No Matter How Onerous It Is
Fuelling constantly is important to success in ultra-marathons, but it surely’s arduous to maintain consuming and ingesting while you’re feeling tough after just a few 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 after I had three extra hours of exercise to gasoline. I realized that I couldn’t be trusted to make good selections after that a lot operating, so having a extra regimented vitamin plan in place earlier than I began would in all probability have helped me drive down meals at applicable intervals.
4. I Loved Consuming A Selection Of Meals On The Run
Once I run marathons, or shorter occasions, my fueling is completely made up of sports activities drinks and gels that I can devour whereas operating quick, however with ultra-marathons you will have time to cease and chew, and normally have assist stations the place you may stash larger gadgets. I loved consuming crisps and recent fruit, and ingesting flat cola, and in addition used power 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 Toes Was My Foremost Coaching Goal
When marathon coaching I’ll do a whole lot of velocity periods and work to hit sure paces, however with ultra-marathon coaching I used to be simply making an attempt to get used to spending a whole lot of time on my toes. I did a 50K in 5 hours coaching, and slowed down loads on my Sunday lengthy runs to run on the tempo I’d begin at on race day.Â
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 huge climbs within the ultimate few miles.
It’s arduous to consider how lengthy climbs take while you’re struggling, and it’s dispiriting to suppose that even should you solely have just a few miles to go in the event that they’re arduous uphills you may nonetheless be on the market for hours. Examine 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 cope with that.
7. Apply With All Your Gear A number of Occasions
That is one thing you must do with any lengthy race, however in an ultra-marathon any minor drawback together with your sneakers or equipment will probably be amplified since you’ll should endure any rubbing, or annoying flapping, or regardless of the challenge is, for a number of hours. My drawback was a water bottle with a leaky valve that stored getting sticky sports activities drink on my arms and chest. A minor drawback, for certain, however one thing I didn’t take pleasure in coping with for eight hours. You won’t do an ultra-marathon in coaching, however make sure you get out in all of your equipment for a few hours just a few instances, simply to attenuate points on race day.
