URCCoaching

Written by Andy DuBois - http://www.mile27.com.au

Many ultrarunners I know like to keep it simple; put shoes on, head out the door and run. There is nothing wrong with that approach but if you want to improve then the body has to have the right stimulus to force it to adapt and become stronger.

Elite athletes aim to leave no stone unturned in training. They do all they can to provide the body with the right stimulus and recovery to maximise their training. Whilst many of us don’t have the time to focus on training that some of the elites do most of us could improve in a number of ways with very little if any extra time involved.

I’ve listed below 27 ways you can improve your running that don’t need much if any extra time. See how many of these you can implement in your training program.

1. Know when to run hard and when to ease up. Many runners run their easy sessions too hard and that means their hard sessions aren’t hard enough.

2. Spend more time working on your weaknesses – whether its speed, uphills, downhills, stairs, trails – whatever it is spend more time doing it rather than avoiding it.

3. Build up the elevation of your training runs so it matches that of the race you are training for. If there is 400m per 10k in the race then that’s what you should aim for in training. Even it the only way you can do that is to run up and down the same hill for hours.

4. Stop static stretching – its a waste of time.

5. Introduce dynamic stretching and do it daily instead of just when you are injured.

6. Add a running specific strength training program to your weekly routine. Thirty minutes twice a week can make a big difference.

7. Focus on running during every hard run. Dwelling on work problems during a hard run isn’t going to help your running.

8. Practise staying positive in every run no matter how bad you feel.

9. Smile when the going gets tough, you’ll be amazed at the difference it makes.

10. Step outside your comfort zone and choose some races that will show up your weaknesses.

11. Make getting 7-8 hours sleep a priority.

12. Stop eating processed food and increase your fruit and vegetable intake.

13. Include walking in your training – you do it in a race so practise it in training. It’s a big component of ultra running so why not train it.

14. Next time you buy shoes try several different brands on, not just your favourites and see if there is a shoe better suited to you.

15. Stop doing the same runs you always do and try a different route.

16. Run with people a fraction faster than you for your hard runs and slower than you for your easy runs.

17. Seek professional advice and get a personally designed running program.

18. Listen to your body and be prepared to have a day off or two when it needs it.

19. Don’t try and run through an injury.

20. If you have a persistent injury seek professional advice sooner rather than later.

21. Do the least enjoyable sessions more often, you’ll probably benefit more from them.

22. Practise your race day nutrition plan in your long run.

23. Do some regular meditation to develop the ability of the mind to stay focused.

24. Decrease your alcohol intake.

25. Don’t be afraid to every now and then push yourself so hard in an interval session that you can’t finish the session at the specified pace.

26. Running on technical trails is a skill so practice it often until it’s a skill that you have some level of competence at.


27. Don’t be worried about taking a few days off if you are feeling run down. We improve through recovery and if you aren’t recovering then all you are doing is breaking down.

Written by Justin Bateman - http://www.justinbatemanrunning.com

If you're reading this I'm going to assume you've already signed up and trained for an ultramarathon. As such, I'm going to leave out any reference to training and even how to run the thing. Mainly because they're huge topics in their own right and you've only got a week left and you're bricking it. So in no particular order, here are six things that I do in the week leading up to an ultra.

Stretch

If you're anything like me and most runners I know, you don't stretch enough. There's been a lot of research and discussion around stretching and the upshot is far from conclusive. Generally though I like the idea that you stretch to feel better, rather like animals do. So I'll do my hamstrings because they're like iron rods (not a good thing) and my hip flexors because I sit at a desk all day. Your muscles are probably going to be sore and tight after your ultra so I reckon it's a good idea to get everything as loose as possible in the days before the race.

Trust in your training

This applies to any distance but I think it's particularly important to remember the further you go, especially if you haven't run that far before. As with a marathon, you're unlikely to have run the distance of the race in training, so psychologically it can be a bit daunting. You're better off being undertrained and nicely rested than to go in knackered.

Ignore taperitis

While you've been reducing the quantity and intensity of your running to prepare yourself for race day, you might notice a twinge in your knee or a soreness around your ankle that you've never felt before. This is perfectly normal. (Unless you've actually twisted your knee or rolled your ankle. In which case, have a doctor look at it.) It's all psychological. I believe it is all your excitement and potential energy just waiting to burst out on race day, although you should also know that I am not a scientist.. 

Plan your route to the start

Sounds obvious but there's nothing worse than anxiously being stuck in traffic or hoping desperately that you make your train connection before you even start running. Check there are no planned engineering works, allow extra time for leaves/cows/trespassers on the tracks, and if possible have a back-up route (or plan) in mind. I did all of this for the Gatliff 50k and STILL almost missed the start. Bloody South-Eastern Railways.

Laying out the kit on your bed and posting a photo of it to social media sites is a legal requirement for all ultra runners

Prepare your kit 

Depending on the length of the race, this could be no more than a water bottle and couple of Snickers, or it could be a full backpack of tent, sleeping bag and miniature rescue helicopter (just in case). Either way, make sure you know what you're wearing on the day, what you want, and what you absolutely must have. Many races have compulsory items so get them in place or your race might end before it begins. At least with a few days left, you've still got time to buy something vital from the Ultramarathon Running Store (other stores are available but most aren't as good.)

Get a good night's sleep the night before the night before

This is another one which is not only relevant to ultras but is all the more important if your race involves not sleeping for 24 hours or more. The night before the race you will most likely be nervous, excited and trying not to disturb all the kit laid out on your bed (see above). So target the night before that to have an early one and dream peacefully about your impending triumph.

Written by Andy Mouncey - http://www.bigandscaryrunning.com

Many people gear up to start a new year full of good intentions. Add some reality with these top five tips so you can avoid coming to an abrupt halt in February.

Don’t Join A Gym

In January. Do it in December or wait until February – ‘cos if you’re still motivated and have control (mostly) over the calories in and calories out part of your life by then the chances are you’ll be on your way to making those new habits stick without the leverage of a new monthly direct debit. Use a gym membership or classes as a reward. By Feb-Mar the gym will be quieter anyway as the initial surge through the doors will have abated. How do I know this? I used to manage one…

Don’t Be Lonely

Especially when the days are short. It’s much harder to make some new habits stick trying to do it all on your ownsome when the sun doesn’t shine much. Contract with friends, share your intentions with your significant others – and give them permission to poke you with a stick to keep you on track. Make it sociable as well as effective and it’s more likely to stick because first and foremost we humans are social animals – even though we all know those who prefer a cave...

Don’t Start With The Big Stuff

Big scary sudden change is a real challenge whether it’s in life, business, sport or everyday life. Start where you can make the most difference for the least amount of effort in the shortest possible time. Once the boulder is moving you’ll be more motivated to tackle the biggies. Pace yourself – you don’t have to solve it all in January.

Don’t Do Stuff You Don’t Like

Swimming is a great full-body exercise – but that’s no good if you don’t like swimming. An exercise class can be a great way to workout at a higher level than you would on your own – but that’s no good if you don’t do classes.

Start with stuff you like to do; stuff that’s fun and has at least a bit of a challenge.

Upping the ante once you have momentum means you are more likely to persevere as the challenge ramps up.

Don’t Compare Yourself To Others

At least to start with. What you’re actually doing is comparing their outside to your inside: They may look fantastic – but you have no way of knowing what’s going on inside their head or the price they are paying for that look. Put your focus on stuff you can control - your choices, your progress, your thoughts, your behavior. While it can be helpful to use role models and targets, in the final analysis the only comparisons that matter are self to self – a mindset that puts you in a position of personal powerfulness as opposed to the horrible fretting other stuff.

Written by Chris Baynham-Hughes - http://baynham-hughes.com

I regularly find myself having to explain what a mountain marathon is so I figured there must be loads of people out there missing out on what I see as the best type of event out there. I’m pretty late coming to this sport myself and I’m by no means an expert, but it is hands down my favourite.

Let me know what you think, if I’ve missed anything, if you have any questions, if I have anything wrong, etc.

Note: There is a Glossary at the bottom for terms I reckon may cause confusion. I’ve tried to make them in italics.

So it’s like running a marathon in the mountains right?

Errr, no. Contrary to the title it’s actually a cross between Fell racing, Orienteering and ultra running (in time rather than distance); oh, and there is an overnight camp involved too which you need to be self sufficient for. Confused? Let me try again…

The event has various different formats (described below) but they are essentially a variation on this theme: You have to travel (run, walk, crawl, slide) across open fell land to find controls and place your dibber in to record that you’ve been there. Another way of looking at it is a long distance Orienteering event held over open fell land.

However you look at it, it is a genuine test of mountain skills.

What are the different formats available?

Duration:

Traditionally a two day affair, event organisers have sought to recreate the same magic in other ways, here are the available options:

  • Full Mountain Marathon – a two day event, times will vary by course and competence (see below).
  • Overnight Mountain Marathon – 1-2 days worth of fun squeezed into a single night; e.g., Dark Mountains
  • Mini Mountain Marathon – typically 4 hours in duration; e.g., RAB Mini Mountain Marathons
  • Mixed discipline – Cross between Adventure racing  and the MM really; e.g., Haglöfs Open5 – 5 hours to do the same thing, but there is a running and a bike course, you split your time how you like

It takes two baby… well, most of the time

The standard format is for mountain marathon’s to be competed in pairs; this is less common on the shortened versions. The pair must stay together and are jointly responsible for kit (although must be carrying enough personal kit to be safe too – see ‘Kit lists’ below). Few mountain marathon’s offer a solo class, most notable are the Saunders Lakeland Mountain Marathon (SLMM) which now has two solo classes and the RAB (see ‘Events’ below)

Terrain:

It varies, but rough open fell land is the general order of the day. You can be lucky enough to experience bogs, babies head sized tussocks, heather, mud, technical rocky ground, sheep trods, foot paths, bridle paths and even the odd bit of tarmac (but only to link fells together). In short it has everything, just not necessarily all in the same day/ weekend. Some MMs distinguish themselves by having courses with lots of steep and big climbs, so take your pick!

Format:

Linear Courses

As competitors cross the line they are given a map and a control sheet. The control sheet has the grid reference of all the controls they must visit and a description for each one. On a Linear course the boxes must be visited in order. The fastest to visit the boxes in order is the winner. Competitors decide their own route between the boxes.

There are different lengths of course available to accommodate different abilities; this makes the sport very accessible.

Non-Linear Courses

Fixed control courses – I’ve made this name up, but it is where competitors cross the start line and are given a map and a control sheet; they can visit the boxes in any order, but they must visit all of them. The primary example here is the Klets’ solo class at the SLMM. Selecting the most efficient order to collect the controls in is essential to a good placing (as I have found to my peril).

Score Class – Competitors cross the start line and are given a map and a control sheet. Most of the time the map is marked with the box locations, but the control sheet states which ones are open, the control description and how many points each box is worth (between 5 to 40).

Competitors have a set amount of time and can visit the boxes in any order they wish to. Competitors must make it to the finish within the time period allotted or they face a penalty; i.e., for every minute they are late they lose points. If you’re half an hour late then you lose everything. So you’ve just trashed yourself for a day out on the fells and have nothing to show for it. It happens to the best out there too, it’s not just an amateur’s mistake!

In general there are two types of Score Class: long and short. Long tends to be 7 hours for day one and 6 hours for day two with the short score being an hour less each day.

Other considerations:

The different formats bring different challenges. Linear courses ensure that everybody irrespective of experience knows exactly where they should go next, it takes out a lot of the tactical thought and it is more about covering the distance quickest. On a clear day though it can lead to long snakes of people heading to the next check point and the necessity for sharp navigation is removed. This is a big shame as that is a key part of the test.

The Score class is deliciously tactical and top competitors are capable of assessing the location of the boxes, the quickest line and how much they can run within the time limit over the ground presented to them. Equally at the other end you have people walking so they are also very inclusive as people compete at all ages from 14 – 80+. The other bonus on a score class is everybody is running in different directions, so there are fewer ‘snakes’ appearing to lead you to the boxes. The Score class also has the jeopardy of the clock and the prospect of losing all the points you toiled for.

Camping:

All full length MM formats involve and overnight camp. At the end of each day competitors head to Download to and get a print out of their day. It not only shows the timings and each control visited, but it also allows the organisers to know people are off the course and to give the competitive standings at the end of each day. Competitors then pitch up for the night, refuel, recover, chill out and socialise (if the midges allow!) This of course means that competitors must carry all their kit to camp; this is also true for the one night format (Dark Mountains), but not the mini mountain marathons.

Some MMs provide an option to purchase beers and milk for the overnight camp – I think this says a lot for the relaxed atmosphere of the events as well as a nod to the fell running culture. How do you tell the fell runners from the Orienteers? The fell runners are drinking beer and the Orienteers are complaining that the control point was two metres out of position. Oh yes, that’s a MM geek’s joke right there!

Food and drink:

Competitors must carry in all their food for the event and carry out all their litter afterwards. With the exception of beer cans and milk cartons bought for the overnight camp. Sadly this means people try to stash their litter in squashed cans, but thankfully the majority don’t.

Naturally it’s up to you what you have for overnight, but food is also a major weight consideration. I heard a story of a very experienced pair who got together and in pre-event discussions one had been assigned the food duties whilst the other was sorting tent, etc. during the event a packet of crisps was passed over along with the advice of “make ‘em last”. Whilst amusing, personally this doesn’t make much sense to me as food is so key to recover for the second day, but people do come up with some ingenious solutions for these events.

Water is collected en route from streams and at the overnight camp there is a water bowser, tap or stream. Overnight camps generally have a stream nearby for washing too.

Atmosphere:

Ohh what an at-mos-phere, I love a party with a happy … Ahem.. Sorry. The Atmosphere at these events is very relaxed and inclusive. I’ve recently heard people say, “oh, maybe in a few years I could think about trying one of those” but this is so far from reality. My advice would be to give it a go, pick an entry level course – in general there are guide times e.g.,(SLMM http://www.slmm.org.uk/courses/ )but if not have a look at the winners times and the average times for each course to give you an idea of how long you’ll be on your feet; or pick a score class when you can call time out whenever you feel like it.

People are very friendly, it’s done in pairs so it is a pretty safe event and if you do get into trouble others will stop and help you even if it means sacrificing their own race standings – as I said above, it’s a test of all your mountain skills!

Again, as mentioned above, there are usually beers on offer before and even during the event and people from all ages and experiences take part. Naturally at least one of you needs to know their way around a map and compass, but if you don’t see the ‘how do I train?’ section below.

The general feeling of the events is very much like that of a fell race or Orienteering event. It’s inclusive and a bunch of likeminded people – show respect for the mountains, the environment and your fellow competitors and you’ll fit right in. Just in case you’re wondering what that means – don’t litter (you carried it in you carry it out), respect the uncrossable boundaries (marked on the map), don’t climb dry stone walls and fences. In short, leave no trace.

How do I train?

If you can’t navigate or are not confident then I thoroughly recommend you go on a course. There are a number about, the FRA run some from time to time, but the two providers I’d recommend outright are:

Nav4 is run by Joe Faulkner, recently described on Facebook as “The Gandalf of the Mountains” and has forgotten more about practical running navigation than I will ever know. His event CV is more than impressive with success in both adventure racing and long distance fell/ ultra scenes. He organises several ultras and has completed the toughest events out there including both the 1992 and 2012 Dragon’s Back races. Kudos. He’s laid back, clear and is an excellent coach.

Mountain Run is run by Charlie Sproson. I met Charlie on the Dragon’s Back in 2012 and he too is laid back, clear and an excellent coach. He has designed courses for the SLMM, Dark Mountains and this year’s RAB MM which was outstanding and he will certainly give you an insight into the (evil) mind of a course designer.

Be aware that the MM format will test both your micro and macro navigation. At the more advanced level it will test the accuracy any estimates you make as to how much distance you can cover based upon the terrain presented on the map. MMs generally don’t announce their location until a few weeks before the event so you can’t go and practice.

As you would expect, you can hone your micro navigation at your local orienteering club, your fell running skills by getting out there or doing races and mountain based ultras are also a good training ground (not so much the ones that go around the fells on bridle paths; e.g., UTLD, as it just isn’t the sort of terrain you’ll be covering).

Flipping this question on it’s head, mountain marathons are excellent preparation for events like the Dragon’s Back (not 100% sure on this, but I don’t think anybody who had a pure trail running background actually finished in 2012).

What Kit do I need?

Kit lists vary from event to event and also by the conditions on the day sometimes, but one of my favourite things about MMs is the ingenious ways people come up with to be within the letter of the law, but as light as possible. The Balloon bed is sadly a lesser spotted item these days, but it has to be up there with the best solutions ever; not least because of the comedy it provides when the odd rogue balloon bursts in the night.

Here are some links to some event kit lists as examples:

Getting your kit right is essential. Both bulk and weight are critical considerations and your kit will get honed over time, however this shouldn’t be seen as a barrier to the event. My advice would be enter, beg/ borrow/ steal kit then once you realise it’s the event for you then you can start on the delightful journey to kit nirvana.

A friend of mine managed to get his kit for the LAMM down to just 3.4kg including 0.5 ltr of water and all his food (0.5kg). This is beyond obsessive and I salute him for it! My kit is down to less than 5kg as a solo competitor (primarily as I take loads of food) and for the RAB which I did as a pair I managed to get my kit into a Slab 12 race vest (although this did arose suspicion and a kit check at the end – passed of course). Every gram counts and it’s a great money pit.

I’ll do a secondary posting on kit, but my final word on it would be that all sorts of weird items become essential; e.g., 2 plastic bags big enough to fit your feet in. Why? Well, your shoes are guaranteed to be soaking at the end of day one, so if you’ve gone with the luxury of a fresh pair of socks then at the overnight camp you will be happy you have bags to put your feet in before they go in your shoes and it will ensure those sock stay dry at least until the next morning.

I’m sold, where can I find these great events?

Without a doubt the most challenging and ultimately rewarding event I’ve taken part in is Dark Mountains (http://www.marmot-dark-mountains.com/ – you may even spot me on the website J) however I would not recommend this for beginners. There is a score format which does make it accessible, but only if you have solid mountain skills and can make a good decision; i.e., to call time on it when you are starting to deteriorate. Last year I did the A course (second from top) with Braddan Johnson and it took 15.5 hours – we battled through extreme winds, rain, sleet, hail, snow (blizzard and whiteout) almost got into our bothy at one point, but finished in everything we had out there (my top layer was 2* long sleeve super warm tops, Montane Fireball smock and a Paramo adventure light smock) we also mis-punched on the last control so we didn’t even get a finish! Despite this I rank it as the best single day event (MM and non-MM) I’ve taken part in.

SLMM – http://www.slmm.org.uk/ This is the first one I did and I’d recommend it to anybody. Super friendly, great time of year for weather and the courses (as per the link above) have something for everyone. I also love it as I can compete as a solo as this way my Nav indiscretions only affect me!

RAB MM – http://www.rabmountainmarathon.com/ I have a rapidly growing love for the Score format and this event is run to perfection. The course this year (designed by Charlie at Mountain Run) was terrific with starkly different terrains on the different days. Great atmosphere and highly recommended for both beginners and experienced alike.

LAMM – http://www.lamm.co.uk/index.html Very much want to try this one out. Self dubbed ‘The connoisseur’s Mountain Marathon it has a history of steep and big mountains, but it’s remote Scottish location means that it really means Friday and Monday off for those of us further afield.

The Highlander – http://www.handsonevents.co.uk/?page_id=13 Featuring a Ceilidh at halfway it kinda sets itself up for a sociable event! It’s in Scotland surprisingly enough and takes place at the end of April. Again, it’s one I’m keen to have a go at.

The OMM – http://www.theomm.com/events/OMM_Original/ The Original Mountain Marathon (OMM) (formerly the KIMM – Karrimor International MM ) has had a bit of bad press within the community of late, and the weather at the end of October rarely helps things. I will however report back after doing it myself this year!

RAB Mini – http://www.darkandwhite.co.uk/mountain-marathons.asp Again, something I want to try, more of a long distance Orienteering event in that you don’t need your overnight kit – I hope to get one or two in the bag this year or next.

Haglöfs Open5 Series – http://www.openadventure.com/open5/ These are a combination with mountain biking. A fantastic format and one I will certainly look to try out next year.

Summary:

You don’t need to be an expert or have all the best kit. You just need a sense of adventure and basic understanding of a how to use a map and compass.

Glossary:

Control Description –What I refer to as the cryptic clue, it states where the box is, examples include ‘Crag foot’, ‘Stream junction’, and the dreaded ‘Re-entrant’ (often the most ambiguous of the lot). Once you understand all the terms it’s pretty simple really, and really quite helpful (not how I felt about them on my first MM!)

Controls – These are also known as “dibber boxes” essentially it’s an electronic box which you place an electronic “dibber” in, it beeps to let you know it has recorded you being there.

Dibber – An electronic key which are commonly used for timing in events such as ultras and are regularly used in Orienteering competitions. They are the modern day equivalent of a control punch (used to punch a specific set of holes in your orienteering card to show you’ve been to the location)

Download – Dibber is placed in a dibber box to download all the information from it – showing which controls people have been to.

Open Fell Land – Uncultivated high ground where there may be no path, a sheep trod, footpath or even a bridleway running through it. Still not sure, look at the Bob Graham route or even better, go out to a Fell race details of when and where are here: http://fellrunner.org.uk/races.php

Written by Andy Mouncey - http://www.bigandscaryrunning.com/

Coffee. It would appear we are increasingly addicted to the stuff and all it’s mutant variations. Sometimes I yearn for the days when your instant Nescafe was available either black – or white: But that clearly puts me on the slide to Grumpy Old Man status and while I know I can do world-class grumpiness I absolutely refuse to accept any evidence that I am heading towards 50.

 

My very good (and not grumpy at all) ultra friend Hard As Nails has had a problem for a while that completely baffled us all for ages: Serious cramp attacks in the thighs. This would happen in the early stages of races and/or on the first climbs of big training outings and usually in the company of others. Serious enough to make her stop and do hint-of-grumpiness – and this is Hard As Nails we’re talking about…

 

This pattern had been going on for more than a year and finally came to a head recently when she ground to a halt in my company – no link there, promise - about 10 hours into a 12 hour effort. Both legs locked solid and going nowhere fast. Investigative efforts were redoubled in the following days, patterns emerged and eventually the culprit was revealed: CAFFINE. Here’s why:

 

Attacks would happen when the stakes were high and the pressure was on. In other words her nervous system was ramped up. Popping caffine-laced sugar-based gels (more stimulants) made it worse. Managing the pain by popping pain-killers with codine put her further into the pit. Now Hard As Nails is 5’tall and a very little bit. That means even one cup of real coffee only has a small unit to be circulated around. Contrast that with someone over 6’ and you can see that one cup of coffee would be relatively diluted by comparison.Hard As…is a 1-2 cups a day person which by my reckoning seems pretty low compared to a bunch of people I know. That’s still 7-14 a week, 60-120 a month…

 

So the suspect was put on trial: One week caffine-free with a race at the end. Result? Completely symptom-free. Another week and same result. And again.And again. And while the test protocol probably wont stand rigorous scientific scrutiny the results speak for themselves. ‘Makes you think, huh?

Written by Neil Bryant 

I have run a few races that I class as really long. These being single stage races, over 200 miles such as the Tor des Geants or the Spine. The main difference between these races and say a 100 miler, is that most people won't need to sleep during a 100, whereas the opposite is true for the 200+ miler. Other than the sleep, it is simply more time on your feet and generally higher fatigue rates. Oh, and let's not forget that isincredibly intimidating to stand on the start line of a 250-mile race. A 250-mile drive on a motorway is bad enough!

Tor4

So, how do you get through such a huge race? How do you train? What are the main difficulties you will face? 

Mental strength and Self-belief

This,for me is the biggest strength you need for the longer races. The longer the race, the more of a mental strength is needed to tackle it. Don't get me wrong, I'm not dismissing the physical side of things, just trying to highlight the importance of a strong mental approach to these races.

How can this sort of strength be encouraged to grow? Well, you could work your way through races, getting slightly longer and/or harder over time. It works. The more you do, the more your comfort level grows. When you started running you may have been intimidated by a marathon, but now you are not as you have run a few 50 milers. 

You could also do some challenges of your own, such as catching a train 50 miles away and running home or doing a two day run and bivvying overnight or running all through the night and anything else that your imagination can dream up. These sorts of personal challenges are great for confidence but are also incredibly fulfilling. They also teach you how you operate when heavily fatigued.

We are all different though. Some people can jump into a big challenge, whereas others prefer a longer, methodical build up. Experience is the key that will help everyone better understand the task ahead. For example, it wasn't till my third very long race where I felt that I had really optimised my sleep pattern.

Physical strength

I won't go into any specifics about exactly what you should be doing each day, more about what is actually needed to comfortably finish. 

If you do, or have ever done some serious marathon training, then that would be adequate for a 100 miler, and if you are 100 mile fit, then you are 250 mile fit. It also is dependent on your mental outlook. Many people feel that you need to do mega mileage to prepare for a super long race, but I disagree. Yes, if you wanted to get a top 20 result, then some heavier mileage could well help, but heavy mileage is risky for injuries, and many of us just don't have the time in our lives to be out for a few hours a day.

This is where a few big days, or even back to back days can really help build the self-belief that you and your body can actually pull it off. See if you can book a training camp (or holiday to your partner) so you can get some bigger days in. Just a long weekend somewhere is all that's needed, but it can really help your mental and physical preparation.

Remember to train for what you are realistically going to be doing in the race. Running slowly, and plenty of walking! Practising a fast and efficient walk can help your overall speed a great deal, and many people will neglect this area in their preparation.

If it is a mountain race then practice walking uphill, and in equal measure, running downhill. Practice descending as smoothly as possible.The downhills are where a great deal of micro damage will occur in your muscles and if this can be minimised then it should be.

Finally, I would strongly advise poles, no matter how much you are against them. They can really be very useful, the more tired you get. Crossing rivers, stability in slippery conditions, uphill rhythm, and ideal if you get a minor injury that you can still run with but need the extra 'legs'. You must practice with them before the event as poorly used poles can be fairly useless.

Have a plan

Do you plan to the nth degree for every race, or are you super chilled and not even look at the route before race day? I would suggest that whichever camp you fall in, to have some planning. Due to the length of these races and the confusing, drunken levels of fatigue that you may well experience, some simple rules can really help out and save time. 

Some things to consider:

  • Clothing – Think about all the weather you could experience over the week (which can be the full range!) Is that super light waterproof jacket going to be any use if it snows and you are struggling to keep warm? Maybe have spare shoes in your drop bag? If it gets really cold which is massively heightened when really tired, do you have enough layers? Do you have protection from the sun (hat, arms and neck)?

  • Pace - Decide how you would like to pace it. You will be walking a lot, but when and how much? I walked almost all the uphills in the Tor, Onlyrunning the gentlest of slopes. You have to always consider the whole race. Try not to get caught out in racing others in the first 100 miles or even more!

  • Drop bags – If you get the opportunity to use one, then use it! it can be a lifesaver during a longer event. A few changes of clothes, A few pairs of shoes, some food treats, and any other little luxury that you couldn't carry but may give a big boost.

  • Check point discipline - I like to have discipline with being as slick as possible at the check points, as it is so easy to sit, staring vacantly at the wall, in the warmth while the time just flies by. Before I arrive, I will mentally go through everything and work out the order to do it all in. Eating, drinking, picking up food supplies, changing clothes, filling up water bottles etc. It is all so simple, but so important too. It is so easy to forget one thing. 

  • Route knowledge – it is an advantage to at least have a basic understanding of the course. Many runners will have been studying it for months and will know exactly what is around every corner. This all comes down to your personality. Do you like to know exactly what is happening or do you like things a little more casual. I fall a little more on the side of casual and would spend a minute studying the next section at each checkpoint before leaving. Knowing there is a climb that could take 3 hrs beforehand is much better than climbing for 3 hrs and not having a clue when the torture will end!

  • Knowledge database - There is a reason that when many hard races are born, they have a higher DNF rate than now, and that is because over time, the experience and knowledge that is gained over the years, trickles down to the new runners, and confidence grows, and the success rates grow.Many of us (all?) have a love hate relationship with the internet and in particular social media, but it does have its advantages. Joining the right groups and connecting with previous runners is one great way of picking up some valuable information. Also, just visit this site, and read others race reports which are a goldmine for nuggets of information that could help you finish, plus they can really get you very excited and motivated about the challenge ahead.

Sleep

Now this is where it can all go so badly wrong if you don't get it right. Believe me, I know! If you hallucinate then you should have slept earlier!

My simple rule is to sleep if youfeel tired and not push on to the next checkpoint. You see, when you get into such a poor, tired state, there is nothing positive about it. You move a lot slower, you feel colder and most dangerously, your judgement is clouded at the best. It suddenly becomes very difficult to look after yourself, especially when you are in the mountains in hostile conditions. Keeping yourself warm, dry, fed and watered suddenly become huge tasks and simple decision making goes to pot. Basically, if you get just a little more sleep, you will move faster, and be able to look after yourself much better. Don't wait till you are about to drop. Don't get caught up running with others as we all have different sleep demands at different times. Some people just power nap for 20 mins, but this is not enough for me I have learnt. 1.5hrs or 2hrs a day works well for me. But remember that you need to experiment to find your own optimum amount.

Coaching

If the preparation is all a bit too overwhelming, then maybe consider coaching. A good coach with relevant experience, will be able to help you structure your training, choose equipment and will be able to answer all your questions that will make things seem more manageable. Drop me a line at This email address is being protected from spambots. You need JavaScript enabled to view it. if you are interested.

Do it!

These are just my simple observations about what works and what doesn't over the longer single stage ultras where sleep becomes essential. But you must remember that you need to get out there and try things out. I just want to take some of the fear away from these 200 plus mile events so that more of you try them. They are hard, mentally and physically, but the reward from finishing one of these monsters is huge. With the right mindset, and as long as the body still works, most people could finish one, so why not enter one? What could possibly go wrong!