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Belfast 24hr
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Since you asked, here are some of my thoughts.
25/31 and 31/37 back-to-back weekends are brutal, especially with the rest of those weeks being loaded as well. Unless you know for sure that you can recover from that, I would dial back. That kind of 2-week schedule would severely stress most ultra runners. (then again, some like Ruthann Sheahan can take it)
No track runs is fine. The last 3 years the only times I have run on a track was during my 24 hour races.
Don't change your nutrition. Eat normally - that's assuming you do have a healthy, balanced diet.
A 25/5 strategy with using the walk breaks for eating sounds somewhat familiar
It worked spectacularly well in my first 24 hrs race but I do have to point out that I have subsequently improved on that showing by switching to a run-until-you-can't strategy. I still think it's an excellent strategy for a first 24 hrs race, though.
Don't take any long breaks in the race if at all possible. I find I stiffen up very quickly and I have seen a runner being unable to return to the track after a break when she had reached 100 miles in about 20 hours (she finished with 100.5 miles).
I only practised walking the last couple weeks before my race. The general advice is to practise it in your long runs but I never did. A 3 hrs run/walk in training is already more than I could stomach.
I've had non-runners as crew, but make sure you tell them exactly what you want. If you write down all your needs and a nutrition plan they can follow, all the better.
11hrs for 100k sound about right if you want to hit 200k (which is a tough target, make no mistake).
The number one rule is: Don't run too fast at the start!
The number two rule is: Don't run too fast at the start!!
Good luck and enjoy! I can't believe I'm going to miss it this year. It's an epic race!0 -
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Just gonna outline my plan here for the next two (peak) weeks and my strategy for race day.
I'm looking for opinions, thoughts, improvements ,criticism and any advice people may have thanks.
Week 1 peak
Rest, 12 12 12 12 25 31
Week 2 peak
Rest, 12 12 12 18 31 37
Thoughts on plan?
I intend to practice my nutrition over the next two weeks.
Any tips?
I do not intend doing any track runs.
Is this wise?
My current idea for race day is 30 min. Segments of 25 min run 5 min walk from the very beginning. I'll be using the 5 min walks to take on fuel.
I'm hoping to run/walk fairly consistently. I believe a short rythum from the beginning would work better for me than long breaks between long runs.
I've done a 3 Hr run/walk recently. Should I practice this more over the next 2 weeks?
Thoughts?
I'm aiming for 200KM hitting the 100k around 11 hrs in.
Thoughts?
My crew compete In sports but are not runners.
Any tips on their brief for the race?
I've probably left out lots more questions, may add more later.
Thanks,
Ed.
Hi Ed,
Since you asked for feedback...
I wouldn't worry too much about the plan. I like the big back to back runs, but make sure it doesn't take too much out of you. Most of what will get you througha 24 hour race is your background, moreso than your immediately preceding training. Take care to listen to your body and don't push things too hard or overtrain. Whatever your plan is it should always be secondary to reality!
Nutriton wise... keep it simple. Eating in long races is much more about what you can eat as opposed to what you should eat. Lots of nutrition plans don't survive contact with reality on race day in 24 hour races. My most successful plan is to have no plan. If you're well fat adapted you have a lot of flexibility nutrition-wise. Even if you're not you're still going to be spending the race in the fat-burn zone, so there should be no need to go overboard on eating. Try to avoid sugary food as much as possible... you will get pretty sick of it over the course of the race (Except ice cream, of course!!)
Lack of track runs should be no problem. Like Thomas, its something I never practice. I'm not sure I've ever run a full lap of a track outside of a 24 hour race.
Only you can answer the question of whether your run/walk strategy is a good one, as you have to figure our what will work best for you. I did my first 2 24s with an hour run - lap or 2 walk strategy. In the end I concluded it wasn't a good strategy for me, as I was loosing a lot more from the effort of restarting than I was gaining from a walking rest (which I concluded was little or nothing in reality). Again, be prepared to be flexible with this and adjust on the fly. Having said all that, I've seen people hit over 170km with a no-run strategy! If you're going to practice it, practice it towards the end of your 2nd back to back long run. How you react under fatigue will one of the big things you need to learn.
On 100km in 11 hours to hit 200km... I can see the reasoning and why you have this as a plan. However personally I don't like it as a plan, as I would err towards aiming for even pace at worst. Planning a deliberate slowdown means your absolutely guaranteed to get it. That's not something I would recommend. If you're confident you can do 100km in 11 hours, why not aim to do your first 100km in a relatively relaxed 12 hours, and be rested enough to do your second 100km in 11.
On the crew... decide beforehand what you want from them, and what you definitely don't want, and communicate it to them. Do you want them to help you with pacing, or do you want them to simply take care of food/drink etc. Do you want them to try to motivate you, or even order you about when the going gets tough? If you want them to kick your arse when it needs kicking then make sure they know this. If you don't trust them to get this right, then let them know that!
Thomas' rule #1 is spot on!!
Hope that helps0 -
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