I was out for a run on the Baden Powell Trail with a pal the other day. This friend was a bit nervous about competing in his first Knee Knacker 50K. We got chatting about hints and tips. In case you are also looking at doing your first ultra, I thought I'd share some of those thoughts here. If you've done a few long running races, please share your thoughts on my hints and add a few of your own:
1. Bank Your Training Hours
I know people who can run 100-miles at the drop of a hat. But there's not much chance you can. The difference is that these superhumans have trained and raced at a high level for years. Work up to the ultra distance by running a few 1/2 marathons and at least one marathon. If you put training hours into the bank, you will have something to draw from on race day.
2. Expect the Best. Prepare for the Worst
You've done a decent job of training. You're stoked. Visualize yourself crossing the finish with a big smile and lots left in the tank. With that positive image in mind, there's still a lot you can do to improve your chances of success by thinking through how you will address common challenges you will face on race day. What if you bonk? Cramp up? Throw up? Run out of water? Run these potential hiccups over in your mind during those long training runs, not at midnight the night before your big event!
3. Organize your Drop Bags Well in Advance
Most ultras will allow you to put some stuff in bags that you will have access to at one or more points during the race. Most runners leave packing their drop bags to the very last minute. It's then a mad panic to pack them and, as often as not, a night of little or no sleep before the race.
Better to think about what you might put in those drop bags weeks before your run. I actually start writing down exactly what I will have in my drop bags as soon as I sign up for a race. That gives me plenty of time to refine my list in the months before the race. When it comes time to pack, it takes all of 2 minutes and I never lose sleep worrying about "what-ifs".
4. Complete Before you Compete
It's a race, so of course you want to get the fastest time you can. If it's your first 50K, however, you might want to focus on completing the distance and leave kicking your buddy's butt until the next one when you're older and wiser.
Think about it. Why are you doing this? If it's your first ultra, there's slim chance you will win. In the end, your Mom really doesn't care what your time is... but she does want you to achieve your goal of completing your first ultra. So, why not chill out, go a bit slower and dramatically increase the probability that you will finish? There are lots of other races and you can always come back to win this one next year.
5. Have a Plan
Think about the course and your pace. Calculate roughly when you should be at key aid stations along the race course. That way, you know if you have to speed up or slow down on race day. I often write the split times on my arm in ink because paper can turn to mush if you sweat on it.
6. Live Off the Land
Most 50Ks have aid stations at key points along the course where food and fluids are provided for runners. Check with the race director well before the race to get an idea of what the event will provide at each aid station. Assuming you have paid big bucks for your race fee, you can usually assume the aid stations will have water, electrolyte drink and defizzed cola, sports bars/gels and other goodies like salty potato chips and baked potatoes with salt.
7. Have a Food & Fluids Contingency
Sometimes aid stations run out. Or you get lost. Or, if you are really, really fast, you get to the aid station before they get set up. Anything can happen, so don't let whatever happens ruin your race. Make sure you have an extra gel or 2 with you at all times and always fill your water bottles at an aid station.
8. Eat and Drink like a Piggy During the First Half
Don't want to bonk? Drink when you're not thirsty and eat when you're not hungry. Chances are, you won't feel like eating in the later part of the race. Even if you don't feel like drinking, make sure you do just the same. You should pee often and your pee should be clear and copious at all times.
9. Don't get too Excited in the First Half
Who cares if your training buddy beats you to the half-way point? Let me count the times pals have made fun of me as they hammered past during the first half of a race. I just smile and give them a little pat on the bottom as I pass them later.
10. Wear Shoes that are 1/2 Size Too Big
While the shoe may fit properly during training, your feet tend to swell in a long race. This is especially bad if the course has a lot of steep downhills because the constantly bashing of your toes will give you very painful black toenails.
11. Have fun!
I've run a lot of races. The ones I remember are the ones where I met interesting people or did interesting things during the event. Stopping for a beer during the Swiss Alpine Marathon. Going to a garage sale during the KneeKnacker. Running with the Cow Man and skinny dipping in a creek during the Western States 100-mile run. Giving the high-5 to a classroom of Japanese kids during the 100K Worlds.
Comments
planning- it's part of the ultra challenge
Here I sit 2 weeks out from the start of my 2nd ultra (after happily completing the first one) and realize that the 2nd one is going to present some very different planning challenges compared to the first.
The 2nd ultra is only in its 2nd year compared to the first one, where I truly "lived off the land", so I'm planning for less aid and organization. In training thus far I've practiced carrying double the fluids and food I normally would, in case aid stations are depleted or non-existant.
Also, the 2nd ultra provides the drop bag opportunity whereas the 1st did not; an important factor in my planning for sure!
Speaking of which, anyone know how to pack a charcoaled burger with all the fixins' into a drop bag? Or a triple-decker turkey sandwich?
Drop Bags
are an awesome innovation. Make good use of the opportunity!
Consider all weather contingencies and as many medical hiccups as reasonably possible. For example, think, "What would I want if it snows? If it rains? If it is 50C in the shade? If I twist my ankle, or get a bee sting or get blisters?
The "real" food issue is one that is close to my heart. Be careful with this, however. A pal of mine packed all of the right stuff in his Western States 100 drop bag, but ended up puking his guts out for the entire time I paced him because he didn't anticipate that his drop bags would be sitting in the sun all day. If your food can go bad, it just might.
AMAZING TIPS
As someone who is pretty new to ultra running, I have to say these tips are TREMENDOUSLY helpful, thanks for all the input you Fat Asses!
Are there tips on shoes? I know there are a million to choose from and it's a very specific thing for each runner - said another way, I do understand that there's not one shoe that's good for everyone or every situation.
That being said, any suggestions you would share on what to try could be really helpful.
Here are a few I'm considering, have ordered and am "testing" for fit. Unfortunately, I don't have the budget to run in all of them on the trail so I'm going to have to go with what feels best wearing them around the house:
Inov8 Roclite 295
Inov8 FLite 300
Inov8 Roclite 305
Inov8 Roclite 315Inov8 Roclite 320
La Sportiva Fireblade
Montrail Mountain Masochist
Here are a few I've run in a fair amount, but not certain they are "right" for the long haul:
Adidas Supernova Trail
North Face Endurus 50 (goretex)
North Face Arnuva 100 (goretex)
Honestly, the NF Arunuvas are the most comfortable, but they are really heavy, clunky, etc. - so I was hoping to find something a little lighter.
Also, the goretex is great for keeping water out, but it seems to be good at keeping moisture in, too. Gross, but my feet sweat a lot, so the goretex results in my shoes being pools rather than shoes if it's warm.
Thoughts from the gang out here?
Jason
Shoes
Here is what I have seen with Gilles:
IT may take a while to find a pair that fits perfectly. Gilles has worn others in the past some with great success and others much less. When a shoe doesn't work out for long distance, he uses them for shorter distances or specific terrains. You may end up buying a few duds and that is just the way the cookie crumbles
Good luck!
Thanks Lucinda!
Good stuff Lucinda, thank you!
Jason
14. Don't Wear New Shoes
With reference to #10, don't buy a pair of 1/2-size-too-big spanking new runners at packet pickup and wear them at the race the next day. You might look good at the start line, but your feet won't thank you later in the race. Better to rotate new shoes into your training runs so they are nicely broken-in on race day.
13. It's OK to Walk
True, it's a race. But there's no rule that says you have to run the whole time you're on the course. Chances are that if you walk more hills and aid stations, you'll complete more ultras.
12. Beware the Chair
Most aid stations will have a collapsable chair or 2 available for weary runners who want to get off their feet for a few moments as they gorf down a meal of gummi worms and pretzels washed down with warm, defizzed coke.
As the title suggests, resist the temptation to sit down... the effort to get up again may be greater than your urge to complete the race!
Other tips and tricks from an experieced crew
Although not a runner, I have extensive crewing credentials. I have crewed 22 100mile races with 18 finishes and counteless shorter races. While it seems like my husband has super human powers, a lot of it does boil down to preparation both mental and physical.
Here are a few of my own tips that I have obsereved through the years.
Your husband...
is actually the guy I was referring to in Tip #1!
Walk early, walk often
And try not to spend too much time at Aid Station.
Also do not forget the number one rule of ultra running: It doesn't always keep getting worse. The body and the mind have this ability to rejuvenate themselves along the way. Sometimes though it does get worse and worse...