Preparing For An Ultramarathon (Part 2)
New post at The Running Bug, ‘Preparing For An Ultramarathon (Part 2)‘.
This follows on from my previous post, Preparing For An Ultramarathon (Part 1)
Just by way of a disclaimer, all of the following is based entirely on my own personal experience, that of a ‘plodder’ whose main aim is to finish. What works for me may not work for anyone or everyone else but my 4 main elements are sufficiently broad that they should be applicable to all in some way.
My 4 elements are as follows:
- Training
- Nutrition
- Kit
- PMA (Positive Mental Attitude)
The Kit
Having the right kit makes all the difference. Some races, like the Devil O’ The Highlands, have a minimum kit requirement which can make it a lot easier to determine what is required. However, most races generally leave it up to you what you do or do not take with you.
I suppose the safest assumption, especially for a plodder like myself, is to prepare for the worst and hope for the best. If all goes to plan, most of the kit will never leave the confines of your bag. However, you have the safety net of having it there, just in case. In the event that things do take a turn for the worse, having the kit to hopefully help you get through it should certainly impact positively on your frame of mind.
Setting the above aside, you also have the problem of finding out what works for you.
I have to admit to having gone through a variety of rucksacks and bumbags before finally settling on my essential kit. I sold my unwanted kit on eBay and put the money to use in paying for new kit. Just because it didn’t work for me, doesn’t necessarily mean that it will not work for others.
Whilst not a complete kit list, I have found the following items in particular have worked particularly well for me:
North Face Triumph Waterproof Jacket
The North Face Triumph waterproof jacket is extremely lightweight and packs into a tiny amount of space. I generally pack it into an Exped Dry Bag so that I can compress all the air out of it. Also, when the elements require that you get the jacket out, the dry bag generally comes in handy for anything that should not be exposed to the rain or snow e.g. iPhone! Of all the waterproof jackets I have tried in the past, the North Face Triumph stands head and shoulders above the rest. For one, I don’t sweat as much as I have in other jackets. Some waterproof jackets have resulted in me sweating as much as to negate any benefit from wearing the jacket in the first place!
The Triumph came into its own at the 55 mile 2011 Cateran Trail Ultra as the weather deteriorated in the final stages of the event. With the final ascent of Glenshee still to do, the weather took a really bad turn for the worse and changed the path into more of a stream. With approx. 5 miles of ascent to get through before the final 1.5 mile descent to the finish the Triumph kept me dry and took the chill off.
Tip
All races should be treated with respect and full consideration given to kit. However, when the race involves any degree of remoteness and/or involves any hills or mountains, quality kit becomes an essential and, in a worst case scenario, may even save your life.
North Face Enduro 13 Rucksack
I purchased the North Face Enduro 13 rucksack the week before the 2011 Highland Fling, after a realisation that I was sweating too much with any other rucksack. The Fling was the first time I properly tested the pack, totally going against the advice not to try anything new on a race, but, by the end of the 53 miles, I was totally sold on the pack. With its significantly streamlined form, I not only carried less but also had less overall pack to worry about and, as a result, sweated far less. Further, the somewhat unique fastening system meant that the pack sat well on my body. The only ‘downside’ to this particular pack is the tendency of the velcro fastening to catch on technical t-shirts. However, having had this happen to me a couple of times, I now know to watch out for this.
Tip
Watch out for chaffing, especially on the lower back where packs may move significantly when you run. If you are ‘lucky’ the earliest you might know about chaffing is in the shower after the race… a painful experience yet considerably better than having it ruin your race. Use BodyGlide or Vaseline (BodyGlide is kinder to clothes in the long term) to coat any area that may be prone to chaffing.
Trainers
Trainers can make or break your race. Your shoes need to offer a snug fit but, where possible, offer enough space in the toebox to accommodate any expansion in your feet that might occur throughout your race. The last thing you want is a race ending blister. Another thing to consider is the level of cushioning in your trainers. Minimal cushioning may be fine for half marathon distance or less but you need to ask yourself if you will be able to run longer distances in minimal shoes without injury. I tend to wear New Balance Minimus at least once a week in training but, for longer distances I favour inov8 trainers. Those of you who follow my blog may also have read that I am experimenting with the Hoka One One Mafate trainer which appears to be gaining quite a following amongst ultramarathon runners in the US & Canada. The Hoka, with its 2.5x the volume of EVA in the midsole, offers considerably more impact absorption than an average trainer.
Tip
Whatever you do, you should never run a race of any distance in brand new shoes.
Socks
I tend to favour Hilly Twin Skin socks when out running. I find that they wear out slightly quicker than other socks but the saving to your feet is immeasurable. The inner sock stays with the foot whilst the outer sock accommodates the movement in the trainer, thereby significantly reducing the likelihood of chaffing and blistering.
Tip
As gross as this sounds, adding Vaseline in between your toes really does help prevent blisters. I have done this regularly over longer distances and am very rarely bothered by blistering. The initial squelchy feeling is quite off-putting but, once things ‘settle down’ the benefits far exceed the grossness!
Positive Mental Attitude (PMA)
Those of you who are old enough to recall the adverts might remember the benefits of a Positive Mental Attitude. I know to expect lows whilst running ultras, and especially on ultras that cross very remote areas and/or have low numbers of participants. The potentially lost and alone feeling can be very testing at times, and especially when it is your first time running the route!
There is a saying that I find particularly funny: “If you are feeling good during an ultra, don’t worry, it will pass!”
Ask yourself why you are doing an ultra. Personally, I like the challenge, and I want and expect to be tested. It is only natural when tested to experience low points, especially when the elements are against you and you are not entirely sure you are on the right route! The key is to stay positive and to focus on getting through it – remember that you are there because you want to be!
I will finish off with a quick recap of something I overheard on the morning of the 2011 Highland Fling race. Sitting at breakfast, I overheard a conversation between two lone runners sitting at tables opposite each other. One of the runners had previously completed the Fling whilst the other was there for the first time. The more experienced runner commented that, when you get to mile 30 and you think ‘If I feel this bad now, how am I going to feel at 50 miles’ be sure to remember that you will feel exactly the same, only at this point, there will only be 3 miles to go to the finish!
I kept that in mind as I completed my own Highland Fling that day. Sure enough, in the baking heat of the day, I could (would have liked to!) have felt a lot better at the 30 mile point. However, the comment from the morning was going through my head and it kept me going, on to mile 50, then to the finish at mile 53. Barring injury, one of, if not THE, biggest battles you will face in completing the ultra is the battle in your head. Just remember that there is nothing quite like the feeling of completing your ultra.
Good luck, whatever distance you set out to cover!