With the completion of UTMB, it would have marked the end of the infancy of my Ultra-Running career. I may or may not move on to something like TDG or some multi day desert race which I opine to be another category of Ultra Racing. Also in my bucketlist that I am happy not to fulfill would be to race in the US and at the level of a 30h cutoff for a 100mile race, which I know I've got it in me at the moment if all aspects of an UltraRace fell into place. UTMB is an example of such a situation except for slight rain at the start. The very only reason I did not push to the end was the fear of a DNF and hence the increasing cautiousness the more time to cutoff I accumulated with each checkpoint completed.
I hope that my summary of experiences can help the average runner that runs about 60-70km a week at a 4.5-5min/km on flat terrain transition to complete his first ultra within 4-7weeks prior to race.
In the last 1.6yrs since I started ultra running, I've mastered the art of Unsophisticated Training for an Ultra Trail for completion at the timing based on the following distance at a difficult terrain:
>40h - 100miles up to 12km elevation in Indo's rugged and treacherous terrain, the epitome of super difficult Ultra Racing for me. Please Note that in Indo, alot of downs (probably 60%) are not runnable for average racers like me. By running I mean at least a 6min/km or faster pace on a sustained period of time downslope.
>24h - 100km up to 5.8km elevation with tons of steps and rocks and also very unrunnable for me.
>18h - 52km up to 5.8km elevation
** Please NOTE that I haven't figured out how to deal with extreme cold which is really the only situation that could possibly force a DNF.
I've ran vibram HK100K, TNFSG100K, BTS100M, 6inch Trail Mara 48K, TransLantau 100K, TNFCityRace45K (fun run), Rinja Ultra 52K and UTMB in the respective order since January 2013. Each prior race is an added experience of the various physical and mental situations beyond a standard road marathon. Do not belittle the road marathons or short Ultras in view of training or maintaining yourself for an UltraMarathon. It's really the 40-50ks distance that teach you how to run fast non-stop and training for it builds the stamina needed to run on flats in each section of the race. If you can do a flattish 40km race in 4-5h or 50km race in 5-6h, couple that with climb training and a slower pace during race, you would probably pass an ultra with flying colours. To be exceptional, confidence must be built to whack the downs both in the day and at night.
TRAINING
After signing up for an ultra, try to get a marathon race into the picture about 5 weeks before the ultra and train for the marathon. The week after the marathon, run maybe 40-50km spread out over the week with 1 session of stairs training 8-10 sets of 10-14 floors of running fast up, 2 steps a time. Try to do a 8-10km recovery run the next day after the marathon and best is to keep running easy for the whole week. The day you may want to rest could be a 3km run. Fast is better, but slow is alright.
After this week, the ultra training begins. 20km/day for 5 days. Rest 2 days. 25km/day for 4 days, rest 2 days. 33km, then next day 350 floors of stairs climb (or the equivalent of >1000m of elevation of similar steepness within 1h45 and climbed up and down non stop at a sustainable non-stop pace), then 33km the next day.
At the end of this 18day period, you should feel like you'd rather start the race than to drag on any longer in this crap training.
Taper for the next 10 days with tempo runs, circuit training and 10 sets of 10-14 storey fast runs to bring back speed into the legs. Distance may be 3-10km per day, until the last 4-5 days, where you can do nothing at all
*for the back to back runs, its up to you divide it into 2-3 sessions per day as long as you clock the mileage. Best is 1-2 sessions per day.
Also, based on the elevation of the race, if you feel that you would need more climbs, exchange some of the 20/25km back to back runs with the 350 storey climbs. Doing 40-60% of the elevation in the 18 days sounds good.
However the most important thing during the Ultra Race itself would probably be nutrition and to ensure you've got the calories necessary to get you to the next refuelling point. I've got no standard race nutrition plan, but to eat as broadly as is available and as much as possible to feel satisfied but not full from aid stations and to refill my bottles with isotonic provided. I mean water is good because the food provided at ultras are usually too salty or sweet, but isotonic is to ensure you have some calories replenished on the go so that there is no chance to forget to refuel. Its easy for the body to absorb and it's fuss-free. 4-6 packs of energy gel will be with me for the entire ultra which I rarely even use, but are important in the event you get lost/weak/sick. The sudden boost of energy could give you that power to last to the next aid station.
I would also grab some food to eat on the go if the next section is especially long or if I've been especially hungry at the previous section.
Equipment wise, I think the cost of many equipment is very expensive and rarely used. So, be dilligent with your hard earned money and if possible, borrow equipment from friends and likewise, share equipment with them. I mean, to me, having a spare headlamp is important but owning 2 is ridiculous for the number of times you use it for most runners. Also, unless you are going for a podium finish, it really makes no sense to pay 90% more for 10% reduction in weight of a jacket.. Duh?! $100 more for 10g lighter?! Learn how to identify a need and a want. (I mean if money is no issue, buy the equipment for me, enrol me into the race and I'll be a porter for you for the entire race =P)
LEARN
Learn how to drink on the go, which for me is usually while climbing.
Learn how to remove or use jacket or other equipment on the move without stopping and most importanly without impeding other runners.
Learn how to use poles properly if you are a pole user, without endangering others. I am no pole user and really feel that poles should be banned for races because I've got runners stabbing me, slowing down when adjusting their poles for keeping/carrying on 1 hand, flicking the sharp end of the poles to vital body parts and even as high as eye level. Ultimately it's ultra running, not skiing.
FOOTWEAR
Try out different shoes and not just the hype of the season. For me thus far, a discounted Bajada at SGD49 gave the best experience - Amazing traction, good feel and allowed me to whack rocks. (Did the entire UTMB in it and the first 24hrs, my feet were wet from rain. No blisters, no nerve compression, no black toenails. The no blisters part could be due to the RM1 socks From Giant Malaysia as I've always used them for my races.)
The drawback is the skin or upper mesh that is easily torned by rocks.
TIPS
I would wear my hydration bag the reverse way with my hands (palms and fingers) in between the bag and chest to warm my hands up when I'm cold. Which is especially so after coming out from the aid station after a long rest. The heat from your chest and hands would accumulate faster and the wind or just the cold draft from moving forward would be blocked by the race bag.
Ultimately, it's gonna hurt. How bad? It depends on your training, race experience and terrain. Running fast or slow, it's gonna hurt the same, probably at a different part of your leg that's all. At BTS, while running the rugged terrain, braking was aplenty and I was slow, resulting it jamming the feet forward to the tip of the shoe. This caused pain to the feet and upper part of the calf muscle. It was worrying then to be running under pain, but after completion, realised that it was ok to continue pushing under muscle pain. At UTMB, I pushed the pace especially on the downs with minimal braking and it resulted in the thrashing of the quads. I trusted the quads as it were the most frequently trained muscle group especially from the many stair climbs and it held up. Again, pain, but this time, I expected it and embraced it. Running usually takes away the pain and it stiffens and comes back at aid stations. Walking followed by running asap after the aid station helps warm up the muscle and pain will go in no time. I like to eat full and will walk for 5-10mins after aid stations to let the food settle which would help against stitches I guess.
Go for a very tough 1st race, overtrain for it till you wish the race were here rather than to continue training, nail it, and you are set for life. It sets the mental expectations and everything becomes a benchmark against this first race. Mentally, that means that everything is completable, since it isn't as tough as your first race.
Do not complain about having too many or too little equipment with you as it was your choice, moreover, people have completed with a heavier or lighter load than you. You are not a poor climber, or a poor runner or anything you claim to be. You are what you are because of your training. Train hard and race easy.
