Coaching for a working 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. Plenty of that’s right down to expectations, although. I’m often aiming to run a PR when marathon coaching and do a few onerous 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 direction of the tip of the occasion, actually and figuratively, although general I loved the expertise. For those who’re tackling your first ultra-marathon this 12 months, right here are some things I picked up which might be value figuring out.
1. You Have To Stroll And Take Breaks Whereas Feeling Good
The largest lesson I realized and the toughest for me to absorb. I’m used to working races all-out, so the thought of taking a strolling break from the comparatively gradual paces you run at throughout an ultra-marathon appeared odd.
Nonetheless, throughout my predominant 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, regardless that I used to be feeling contemporary. I hit the wall onerous within the ultra-marathon, having to stroll a variety of the final 20 miles, and a extra conservative first 30 miles would have helped keep away from or cut back the affect of that.
2. When You Hit The Wall In An Extremely-Marathon There Can Be A Lengthy Manner To Go
I’m no stranger to hitting the wall in a marathon, however when that occurs I often solely have just a few 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 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, nevertheless it’s value mentally making ready your self for a protracted slog within the second half of the occasion, even in case you are nonetheless working OK.
3. Preserve On Fuelling. No Matter How Laborious It Is
Fuelling persistently is significant to success in ultra-marathons, nevertheless it’s onerous to maintain consuming and consuming if you’re feeling tough after just a few 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 choices after that a lot working, so having a extra regimented vitamin plan in place earlier than I began would most likely have helped me pressure 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 devour whereas working quick, however with ultra-marathons you’ve time to cease and chew, and often have support stations the place you may stash larger gadgets. I loved consuming crisps and contemporary fruit, and consuming 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 Principal Coaching Goal
When marathon coaching I’ll do a variety of pace 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 a variety of time on my toes. I did a 50K in 5 hours coaching, and slowed down lots 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 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 grew to become 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 onerous to imagine how lengthy climbs take if you’re struggling, and it’s dispiriting to assume that even should you solely have just a few miles to go in the event that they’re onerous uphills you may nonetheless be on the market for hours. Test your ultra-marathon course for hills and follow accordingly, and if there are a variety of downhills follow these too as a result of your quads must cope with that.
7. Observe With All Your Gear A number of Instances
That is one thing you must do with any lengthy race, however in an ultra-marathon any minor drawback together with your footwear or equipment will probably be amplified since you’ll should endure any rubbing, or annoying flapping, or regardless of the concern 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 take pleasure in 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 just a few occasions, simply to attenuate points on race day.