100 mile ultra run training #6 Specificity

100 mile ultra run training series #6 Specificity 

When it comes to your long runs, whilst in ultra training....
My top tip here is specificity...
Try to replicate the terrain and ascent that you plan to race on.
For an extreme example, say you enter one of the hilliest 100 milers going Andorra Ultra Trail with 13500m in the 100 mile route (about 45000ft) and your mountain running experience stretches as far as canal paths around London, it's going to be a shock to the system.

So first, find out a bit about the ultra in question, what's the maximum and minimum altitudes? What's the total ascent? Is it a few big climbs or a load of small climbs? What is the terrain like? Sandy, rocky, hard, soft, wet, dry? Find out these numbers, you could take the total ascent and divide it by the distance to give you a rough comparable figure.

Eg IF

Lakeland 100 mile has 6000m over 100 mile =600m per 10 mile

Andorra Ultra Trail has 13500m over 100 mile =1350m per 10 mile (more than twice as hilly based on this)

OR L2M Ultra 100 mile has about 650m = 65m per 10 mile! Aka flat

Equally, training specificity goes the other way around too...
When I was training for the 13 hr 58 min 100 mile in 2017 I did a lot (for me) of my long runs on fairly flat or slightly undulating trails and canal paths, cycle tracks etc Most of the previous year I spent in the mountains so initially these flat runs felt a bit strange on the legs. It doesn't mean you can't do a hilly run if you live somewhere flat, but just consider it and try to prepare as best as you can.

If you only have small hills to work with then you might need to do multiple reps during a longer run to build up some ascent, you might have to drive further afield. 

To clarify the flatter runs aren't pointless but you'll soon feel those quads after a nice 1000m long descent if you're not used to it. 

Specificity can extend further than just the terrain though, think about the time of day, weather conditions, whether or not you'll be carrying a lot of kit, is it multi day? Get clear on the goal and these questions are easily answered.

http:www.charliesharpe.co.uk

100 mile ultra run training #4 Kit

100 mile ultra training #4 kit

You can checkout my kit on the 'My Kit' Tab

#4 Kit!

Kit should be straight forwards... However, often the focus for kit is in the wrong direction... Rather than thinking can I get a jacket that's 50g lighter, should we instead be asking, 'Is this going to keep me warm and dry if I get stuck on a mountain?'

When you're out racing for a long time like in a 100 mile ultra, maybe even just a hilly trail marathon, you might experience some poor weather conditions. If your jacket is leaking and you've not slept all night and it's getting cold and your legs are tired but you've got all your kit on, it's very easy to get to a nice warm checkpoint and think 'Bugger it, I'm not going back out in that' as you begin to shiver at the thought of heading back into the cold night.

In reality you aren't injured or anything and physically could keep going but just the discomfort of plodding on in those conditions isn't a nice thought. You end up with a DNF because you took a poor quality jacket and skimped on kit. Perhaps the next people into the checkpoint are at least dry on the inside and heading back out into the rain they are at least shielded from the rain. An hour later the weather could brighten up and clear, maybe it will get worse, either way just having the right kit for the job can keep you in a race! It doesn't mean you need the most expensive fancy things, just something that is 'fit for purpose'

The other big point about kit is make sure you have practiced and are used to the kit you are going to use, don't turn up in new kit on the start line that you've never used. Eg I've met someone totally lost with a GPS in hand because they didn't know how to use it, I've seen some impressive cuts from a poorly fitting backpack grating at the skin all day and more posts online about foot problems than I could ever count.

After a while you should be able to dial down your kit and know exactly what you need so you can confidently turn up to the race knowing that you can handle what you're going to face without any panic or worry that everyone else is carrying something different to you.

See you on #5 for the next thing that'll go wrong on you one day, fuelling and nutrition for 100 mile ultras

100 mile ultra training #3 race plan

#3 PLANNING

We've ticked off some of the basics already, next we need to think about the actual race plan. Now some people turn up and have no idea what they're in for and yes, do get to the end. My best performances and those of my clients have come from having a race plan. It might be as simple as just knowing a few basic things like the number of climbs in a race or which parts of the course you expect to do during the night.

I like a balance between simplicity and detail although it depends a little on the route... For flat races or routes that are lapped perhaps, this is easier as the terrain is consistent... For mountainous races which I like, you might have a couple of hills in the first half then 10 giant climbs during the second, either way good to know this and plan accordingly.

So you should have an idea of what sort of pace you can move from your training and warm up events. Eg my 3rd 100 mile race with about 4500-5000m ascent I had done a 56 mile race with about 2500m ascent and a 40 mile with 2000m at an intensity that was comfortable for me. I figured if I could do 56 mile in 12 hours relatively comfortable and with some navigational errors probably costing me 30 mins total I'd be able to finish the 100 mile about 24 hours all going well (In reality I did 18 hour 23 as I'd underestimated my fitness and pace and over estimated the course!!)

Knowing approximately what to expect time wise, even a ball park, helps you decide on the kit choices (step #4) and fuelling strategies (#5) You might love detail and do everything down to the minute, You might decide that the 2nd half of your 100 mile is going to be about 2 hours slower than the first half, then when you get halfway you know what you're facing.Not having a plan is like setting off driving somewhere when you have no idea of the destination and can lead to complete confusion or overwhelm.

Sure you might hit a bump in the road and have to adjust your plan as you go but at least you can prepare mentally for this.If you are planning a 20 hour finish time and you hit half way in 12 hours, you can realise that you're 2 hours off the plan and decide an appropriate adjustment... Maybe you just massively under estimated the route and potentially could be out for 4 hours longer than you expected, now you can start fuelling additionally to cover it or pickup extra kit from your drop bag because of the cold night you're about to be running in unexpectedly...

Good Luck :)

www.charliesharpe.co.uk

100 mile ultra lessons and advice #1

You've heard it before 'It's all in your head' and 'Mind over matter' well here's my number 1 lesson from this pile of 100 mile + medals (except for the Trans Grancanaria one actually that's only 80 mile)

MINDSET

I'm not going to take you on a magically journey of self discovery but stick with me a moment.

So my first 100 mile was going to be the Conti Thunder Run in 2011 but for some reason about 6 weeks before I decided to enter the UR 100 mile at the last minute in June.

Now I'd done a couple of back to back marathons a 50k then a 50 mile and a 12 hour race but then I got run over whilst cycling!!

I wasn't able to run without pain and I was told to do nothing for 6 weeks (which I interpreted to mean go out on the bike instead, I couldn't stand up and peddle but sat down and in easy gears I could roll along) I did a couple of easy runs after about a month then entered the 100 mile with the plan to basically walk with some odd bits of running slowly. Set out right at the back and pretty much was the back runner until the later stages, everyone I overtook was dropping out.

It wasn't exactly plain sailing... I had made no plan for the race at all and had no idea of the route or what was really involved, I lost my jacket and head torch somehow so literally did the whole night in the dark with no light, and it rained for most of the night, I had a spare poncho and just toughed it out.

About the only good news was that I made it to the finish and didn't have any injury issues apart from a dead mobile phone from all the rain. Anyhow..... What got me through this whilst everything around me went wrong was my mindset. I was determined to keep moving and therefore I would eventually reach the finish. How hard could it be?

Nowadays I am much stronger mentally but I also have solid race plans and good knowledge of my ability. The mind is focused on how hard to push myself when it gets tough.

I've put mindset first because no matter how fit you are, or how much fancy equipment you've got.... If your mind isn't in it your body can shut down and give up in no time

More on my website http://www.charliesharpe.co.uk

Rodopi 100 mile, Greece. 1st + CR

100 well marked miles of remote Greek forest trails, 

8000m of ascent from 'gradual and runnable' to zig zagging hands on thighs stuff, 

6 checkpoints with some incredible volunteers, food and drink,

20 additional timing points, 

160 eager runners on the start line,

5th edition of the race

and ????s of ravines and streams to cross.

I like to aim at a longer race around Autumn time, capitalise on an increased fitness from the Summer's races. I'd spotted the race a couple of years ago but last year went to Italy and Spain for 100 milers in October, I didn't think 3 in 3 weeks would have been a great idea....So, I was keen to enter and take the trip to Greece this year.

*****logistical details for those interested***** feel free to skip

In terms of logistics it was relatively straight forwards despite the remote starting location up at 1300m altitude in the North East just below the boarder with Bulgaria (you'll never see a bus up there I don't think, or a shop!) 

Ideally fly to Thessaloniki and for ease I just hired a car, straight forwards to drive, once you're out of the city roads are very, very quiet. I stayed at Kyeti hotel from there it's a 30 min drive up to registration, start/ finish etc. You can camp up at the start. A good meal the night before and a breakfast pack included at registration made things easier still.

*******************

The website stresses the need for experience and self sufficiency and the organisers have aimed to keep a sense of adventure and remoteness combined with the endurance challenge. I liked the sound of it, at times it felt like I could be the only person on earth! Aside from the race crew and supporters I saw literally 1 person who was rounding up his horses... More on him later! 

In terms of race plan, I've done over a dozen similar hundred milers or longer so can usually get a reasonable idea of a range of finish times. I spoke to the previous course record holder who had run lakeland 100 and a few other runners with previous finishes. I learned that the long downhill looking section was going to be the most uphill running of the race (Yeah I was confused too) and that there were lots of ravines (If you have ever done the High Peak 40 mile..... throw some more water in the bottom and a few bonus rocks) bearing all this in mind I thought I would likely pass the 100mile point in 24 hours something. At 168km it's about 4 miles longer which could be an hour on a tough ascent!

We gathered out at the start ready for 6am so we had 90 mins before sunrise. I set out behind a group of about 5 or 6 for a couple of minutes whilst I took my jacket off and got a feel for the course markings then moved ahead by myself within a mile or two. It's a fairly fast start descending on a wide, moderately rocky track before the single track through the forest. In the dark the markings reflected really well off the torch light, there were also arrows pointing the correct way at any junctions and a cross marking any turn offs that you shouldn't take.

It wasn't long before the group and myself hit the first cp about 27km in 2 hours 40. I topped up my water and put my torch and stuff in my bag and left in 5th or 6th. We had a net downhill so far so the pace was fairly comfortable especially so early in the race. I rarely saw people ahead until I was right on their backs as there were so many twists and turns and ups and downs. It seemed like hardly any time at all until the 41km point just before we did the big loop (the route is essentially a lollypop shape with the first and last 41km the same and a big loop between) I'd passed a few runners although hadn't really paid much attention to how many. I grabbed a quick drink and set off out the cp. There were loads of people cheering and helping, I don't know how they got there it's incredibly remote! I was first to leave although I didn't know at the time I noticed over the next few miles of single track I was running through spider webs. It had warmed up a fair bit and I felt the heat in the open sections out of the shade of the trees. I splashed about in some of the streams and filled my bottles a few times from them.

As I continued to climb up towards the high point around 1600m about half way I backed the pace off a little bit as the quads were doing that funny pulsing thing they do before a cramp sets in, it only lasted a couple of hours. I stepped over the boarder once I reached the top so technically I've been to Bulgaria too. Looking back I was checking the distance quite a lot as I climbed but didn't notice at the time. So now for the downhill that would feel like the most up hill part of the course...

I had reached 50 miles in 10.33 knowing that the second half would have a little more up hill and that there was 54 miles left. I reckoned that a sub 24 would be quite likely and was aware the course record was just over 23.30. I was looking forwards to the temperature dropping a bit and made my way steady downhill. There were a fair amount of uphill parts and some tricky sections. I slowed a little to get around some cows and 2nd place popped up behind me. He moved ahead slightly although I came up behind him a few km later at a junction where a marking had been moved. We scratched our heads a moment before looking around and finding the next marking. We stuck together for the next few miles, my quads gave the odd little tingle like they wanted to cramp so I just kept a steady pace and all was good. We passed a junction which the markings weren't so obvious , the trail looked like a river bed I stopped and said I was going back and taking the turning I was certain it wasn't up the track we were on. Sure enough there was a marker just around behind a fallen tree and we were good as gold. Soon enough the next cp, I decided to get some soup and had a piece of potato along with a bit of coke, I don't usually stop at cps but we left together probably within 3 or 4 mins. I swapped the glasses for my head torch and put my batteries in as dusk was an hour away.

Pretty soon we were drifting apart and darkness fell. I passed some horses on a good wide track and not long after heard a vehicle chugging along, it was like something out of one of those movies where a bunch of students go into the woods to stay in a log cabin, break down and get rescued by an old 4x4 that happens to be some sort of cannibal/ axe murderer etc.... I passed a hut .... I kept on running and the truck drove past with a pip of the horn... all good! That would have been some story hey? I could smell smoke and saw a flicker of a torch infront... A welcome sign that there was some sort of life ahead and indeed there was in the form of a timing point (essentially a few enthusiastic folk with a walkie talkie and a clip board radioing back to HQ who were updating the website) those guys were awesome, some must literally have been camping out there all weekend waiting for us in the middle of nowhere! 

I was feeling really good over the next few hours though time seemed to be going slowly, I was actually moving well through the next few cps. I was about 30 miles from the end and I was sure that I saw the flash of a torch behind me as I weaved around another ravine. I carried on and didn't really change anything I was enjoying the trail and the legs had been behaving just fine. Not long before I was expecting to hit the 5th cp about a marathon from the end, I heard the cow bells ringing and saw lights ahead. It was just one of the timing points so I still had a few miles to the cp. As I was definitely approaching the cp a little later I was sure once again I saw a torch behind as I turned. I didn't really need anything from the cp so just grabbed a bit of water and a handful of crisps and carried on just over 16 hours elapsed.. No sign of the torch behind me.

The last 45km involves going up and over 1 mountain then beginning the climb up to the finish. I'm guessing but probably 2000m ascent. I thought realistically it could take 8 hours though I was feeling good and felt confident I could go quicker than that. The next climb up the zig zags was tough going. I stopped near the top and turned out my torch... It was totally dark and silent. It was stunning how peaceful and still it was. I carried on and hit the timing point feeling good, by now the energy from the volunteers was awesome. They were more excited than me by the thought of the new course record! I wanted to hit the next cp  before looking at the time again and it came by quite quickly. Everyone was trying to give me food but I didn't need any and just took a bit of water. Ready for the last 26km ish. I didn't really  remember that much about the next section but moved well through a couple more ascents and a few timing points. I looked at the clock and knew I would be under the course record but wasn't sure what would be happening behind me so carried on as I was. I'd decided now that I wasn't going to finish anything other than 1st and that anyone challenging from behind would have to be smashing it... Then I hit the zig zags up through the forest...

Effectively the last climb is like going up Snowdon could be runnable by itself... Not so much after 90 odd miles, though I did manage the majority. I hit the last timing point and then it was 7km to the finish. I was just over 22 hours so I did push for the slightly unlikely looking sub 23. I startled some horses near the top and remembered from the start they were only a couple of kms from the line. A few minutes later I saw a torch and the welcoming voice of Christos one of the organisors 500m to go he said.... I ran hard into the finish, having not looked at the time I ran it in to the sound of the cow bells and flashes of cameras... 23 hours 5 mins and a new course record by 30 mins. I was just over 20 mins ahead of 2nd after all those miles. To be honest I would have been happy in any position with the time I ran.

I was well looked after at the finish, a quick interview and some food and drink before a shower and a massage. I actually dozed off on the massage table before chilling out for a few hours and then driving out to my hotel, where funnily enough, I would meet someone from Bolton not far from where I live.

In terms of how the race went I ran well and responded well to the course. I didn't have any really low moments during the race just a couple of hours in the middle where I backed off and focused on getting on top of my energy levels ready for the final quarter. The race was pretty tough overall, with the terrain I tore through some nearly new Mizuno trail shoes and wore out some also quite new Injini socks with multiple holes in each.  

Doing the race again I would probably try to increase calories intake overall and I would have carried less stuff. I had all kinds of extra layers, had it snowed I would have been ok. I had a Berghaus vapour light windproof on for the first mile and then a vest for the rest of the race although we had pretty ideal weather conditions it could get a bit wild out there! You could make use of drop bags and doing it again I would have taken a small waist pack and stashed layers in drop bags just in case. You could carry less water than I did (2 x 500ml) bottles and just fill up a single bottle from streams. One stream was a little murky but I didn't feel ill from it.

If you're after a challenging 100 miler with a fantastic amount of support and energy, well organised and well marked and minimal road (I reckon less than 2 miles on tarmac!) you can't go far wrong with this one! Be warned it is remote, you'll not see much in the way of civilisation all the way around... I liked that! A huge thank you to all involved with the organising and support, obviously a big well done to all the runners that got to the end! If you fancy a go at your own ultra in the future I'll be taking applications for my coaching holidays for 2016 in the coming weeks! Jump on my coaching website for more info there!