Training for a your first 100 mile race
Race planning for your first 100 mile race
Sticking to your plan in your first 100 mile race
Training for a your first 100 mile race
Race planning for your first 100 mile race
Sticking to your plan in your first 100 mile race
This is the 2nd part of a 4 part series covering the how-to's for running your first 100 mile race. Now we will talk about the kind of training program you might want to put together to prepare for the race. Note that each person is different so temper this advice with your own experiences in training for "shorter" ultra distance races like 50k's and 50 milers.
One question I get asked a lot is: Do you train differently for a 100 miler compared with a 50 miler or a 50k race ? In answer, I say "yes and no". By that I mean that I don't run that much more volume (mileage) in training for the 100, but I do put in a few specific features to prepare for the all day/night race. For my body and goals, I can run well for a 50 miler on 50-60 miles a week, and for a 100 miler on 55-75 miles a week, so the difference in volume is not great. You may find you race better during 100 milers on higher training mileage, so try it out by gradually increasing up from your current base mileage in preparing for your first 100 or if you have trained in the past for 100 milers by running low to moderate mileage.
The specific features I add to my training program to get ready for a 100 miler are the following: a couple long, long training runs (30+ miles), a couple of weekends of back-to-back long runs on Saturday and Sunday, and several night runs. The 30+ long runs (by time up to 6-8 hours) acquaint me with the feeling of running all day, and are good practice for getting in the foods and fluids I need to keep going during a 100 miler. I take an easy day (slow 5 mile run) or off day the day before a super long training run, and do some light cross- training the day after the super long run. The back-to-back weekends consist of running 25 miles or so on Sat. and then 18-25 miles on Sunday. I make sure I rehydrate really well and eat lots of carbohydrates to refuel after the Saturday run. Then I will start out easy for the first 2 hours of the Sunday run, and try to finish that run strong, and keep on hydrating lots the rest of the day. I would generally space the back-to-back weekends about 3-5 weeks apart on my training schedule, and do the last of them about 3-4 weeks before the 100 mile race. For night running, I will do maybe 2 runs of 2 hours each, and 2 longer night training runs of 4-6 hours, in the 4 months before the 100 miler. This is enough practice at running on the rough trails in the dark to get my footing down and try out different lights. Usually I will do the longer of the night runs with running partners, and the shorter ones alone, so I have some practice running in the dark both with another person (pacer) and by myself (no pacer).
Recovery is very important in training for a 100 mile race. Maybe more so than a shorter ultra. Recovery after a long run or training race is assisted by generous rehydration with water and sports drinks, as well as by active rest (walking, cross-training), replacement of energy stores (mostly carbohydrates, some fats and protein), and getting a good amount of sleep. Another thing I do to assist recovery and to prevent feeling "burned out" is to take a light week about every 5th week or so during the training period. By light week, I mean I will cut back on my weekly mileage for that 7 days by about 50%, and make my long run for the week in the range of 2 hours. I might add a 2nd off day that week, or a 2nd day of cross-training instead of a short run that weekday. I play it by how I respond during the week to the lower training load, and can usually come back into training stronger after the rest week.
Another question I get asked a lot is: Should I run any races during my training for the 100 mile race, and how should I approach any races I run ? I think it is ok and preferred to race 2-3 times during your buildup period (4-5 months) before the 100 miler. I would run maybe a 50k four months before the 100 mile race day, and a 50 miler 6-7 weeks before the big race day. The 50k might be more of a "training" effort race for you as it is early in the training period, while the 50 miler might be more of a "race" effort to test how fit you have become. You can do a little taper before the 50 miler to try that procedure out before you head into the last weeks of training for the 100 miler. If you do race more than 3 times in the training period, most of those races should be done at a "training" effort, so maybe 10-15% slower than you would run that course if doing it as a race where you tapered before the race, and ran it for a fast time. This effort would be a little easier than you would try to maintain in the early going during the 100 miler.
The last 2-3 weeks of your training before the 100 miler will consist of a gradual taper. Here you decrease the amount of running you are doing each week, in a step down process, to allow your body to recover from the prior training and to repair any nagging injuries or sorenesses. I like to so my last long run 3 weeks before the 100 mile race, and then on the next 2 weekends maybe do long runs of 18-20 and 10-12 miles respectively. My weekly mileages [with long runs distances in parentheses] might be in the range of the following: 45 (18), 32 (12), 15 (6) for the last 3 weeks of training. Also, I will take 2 off days per week in those last 2 weeks, and do my single short day of cross-training per week. With a well planned taper you will go into the 100 mile race prepared, rested, and fresh, and will have a great chance to finish the race.
Next month we will discuss how to select which run to do for your first 100 miler, and how to set goals for the race and work up a race plan for you (and your crew/ or pacers) to use as a guide on race day.
Happy trails,
Shawn McDonald
smcdonal@strubix.com
Ok, so you have decided you want to run your first 100 mile race and have put in some weeks of initial base training and feel ready to proceed. First, you will want to select a particular race to run as your first. A great way to start is to get information on a number of the 100 mile trail races out there. For this, go to Stan Jensen's web site which is http://www.run100s.com and look for the link to "No. America" 100 milers near the top of the page. Here you can find all the details on each of the trail 100's, including recent race size, finisher percentages, and links to race web site. Other good sources of information for 100's include race reports on-line or in Ultrarunning magazine, and of course, word-of-mouth from ultrarunners you run with all the time. Compare the races in terms of terrain, footing, nature of the course (loops vs. one-way vs. out-back), likely weather, time limits, travel costs and time, etc. In general first timers will benefit by selecting a race with milder terrain, in cooler weather if possible, or on a course where you can train before the race. It also helps if the race has a decent number of entrants so you have a good chance of finding other runners of your ability. Given all these factors, I would recommend that first timers look at these races: Rocky Racooon (TX), Vermont, Arkansas Traveller, Umstead (NC), and Angeles Crest (So. Calif.). This covers a good range of races, from a loop course in the winter (Rocky Racoon), to a large loop route in the humid summer (Vermont). Angeles Crest is a difficult course, but the positives are the ample time limits and the nearness of the course, so you can train frequently on the course over the 3-4 months before the race. Plus travel to and from this race is much easier than the others which involve air travel.
So now you have selected a 100 mile race you want to run that is 4-6 months away. You do 2 months of good solid training, and begin to think about your goals for the 100 mile race. How does one set realistic, acheivable goals ? Again gather information, from prior years race results, race reports, the experiences of your running partners in this race, etc. Determine the range of finish times of runners of about your ability in the race you have selected, this gives a goal range. A great overall goal is to finish the race and to feel good over the last 10 miles of the course at least. I general try to set three time goals in races I run, a base goal, challenging goal, and ultimate goal. I base these targets on what times I have run this race in the past, how my recent race times have stacked up compared with prior years, and the quality and quantity of my training in the last 3 months before the 100 mile race. These goals can be adjusted as you approach race day and your fitness improves, or if you have a setback in training and lose some conditioning.
Suppose you have decided to run the Arkansas Traveller as your first 100 mile race. You are typically a mid-pack runner and have several friends who have finished the race in the 25-28 hour range, who you run with in training. Also, four other local runners who finish near you in 50k's and 50 milers have finished the race in past years in the 26-27 hour range. So you might set your base goal at 28 hours, and with that plan try to build up some time in the first half of the race on the cutoff times. A challenging goal might be 26:30, and the ultimate goal at 25 hours. Remember that these times are just guidelines, and that during the race your focus will be on covering each section of the route from aid station to aid station, while maintaining hydration, fuel intake, managing foot care and clothing, etc.
Now it is time to devise a race plan for your 100 mile race, for each one of these goals. Try to get as much information as you can about the race course, which sections are trail, which parts are uphill or downhill, which parts most people run at night, etc. Let us take your challenging goal and devise a plan. Since the Traveller is an out-back course, and is mostly on dirt roads, the two halves of the race are about equally difficult in terms of terrain and footing. The race starts in the morning, so you will run most of the 2nd half of the race at night, which is slower due to poorer vision and lower body rhythms compared with daytime running. With these facts in mind, a sub-goal for the 50 mile "split" might be 12 hours, allowing for a 2nd half time of 14 hours 30 minutes. This is a reasonable amount of slowdown to allow for (20-25%) the 2nd vs. 1st half. With these sub-goals in mind, then break down each section of the race between each aid station, keeping in mind which sections are rocky, uphill, in the heat of the afternoon, or late at night when you are sleepy, etc.
Consider that these "splits" are just your estimates, and during the race try to follow them as best you can. I will usually either memorize the times I want to try to cover each segment in, or write the splits on a note card and keep it in my run pack. You should give a copy of the race plan to your crew to keep track of your progress. You will likely have to make adjustments to the plan as you go along during the race, due to weather variations, blisters you get, segments where you feel good or bad, or just you under or overestimated the difficulty of a particular part of the race. Also consider and factor into the plan the time you will spend in the aid stations. Most stops at the stations should last 2 or 3 minutes, a few can be up to 10 minutes if you will be changing shoes or clothing at those locations, or refueling, or doing a medical check and find you are down on weight and need to rehydrate. A good solid plan will allow for you to stay well ahead of the cutoffs, to run a smart pace early in the race, and have a strong finish to the race.
In the next (final) segment of this series of articles, I will discuss the execution of your race plan, and provide a number of useful tips for you to impliment on race day, to make your race experience comfortable, and to increase your chances of sucessfully reaching the finish line.
Happy training and planning,
Shawn McDonald
smcdonal@strubix.com
In the days leading up to a 100 mile race I like to review in my mind (visualize) how the race might go, what my plan is, what I will do if I get blisters, or if the weather is hot how I will adjust, or if I fall behind or push ahead of the planned pace which adjustments I will make. Since I have trained on the race course, it is easier for me to make these visualizations. I also like to review my race plan (written down and given to crew or pacers at least a week before the race, and I review it with them) a few times in the last 2 weeks before the race. A few days before the race I'll write a summary of the race plan down on a 3 x 5 note card and keep that in my run pack on race day, to review a few times during the race.
The hundred mile race will have some differences from the other 50k's and 50 milers you have run in the past. The chances of getting blisters or chaffing are much higher, so try to prevent these before they get going during the race, using taping, vaseline, good socks and broken in shoes, etc. as well as having supplies in your drop bags or with your crew in case you do develop chaffing or blisters (foot care) during the day. Running at night will be different also, so be sure you are ready by carrying extra batteries and a spare flashlight in your run pack for the night-time hours of the race. Remind your pacer of this also before race day so they will be prepared. Sleepiness at night can be minimized by going into the race well rested and caught up on sleep the week before the race, and by taking drinks with cafeine or no-doze type pills during the night.
The race plan is a guide that I use to make adjustments during the race. I try to run each segment of the race between each aid station in a time within a few minutes of the planned split. If I get more than 15 minutes behind or ahead of plan I speed up or slow down for the next 2 hours or so, to make up/give back some of that time. The exception is if the weather is hotter than planned or if I feel really sluggish. In those cases I will not care about the lost time, and just try to keep even or nearly so with future segment splits. Another option is to make some of my aid stops shorter or longer than planned. But if I have a shoe or clothing change in the plan for an upcoming aid station, I will still do that as planned if I am behind schedule. Another thing I do during the race is track my splits for each "quarter" of the race, using the elapsed time between the aid stations closest to miles 25, 50, and 75, as well as the finish. If each of these quarter lap splits is within 15 minutes of the plan then I am on track. If not, I adjust pace, and either walk a little more or less to either ease the effort, or to gain time.
Sometime during the latter part of the daylight hours of the race, you will probably hit some "bad patches". During these times you feel really tired, sore, and cranky. For me this often ocurs just before or after the 50 mile point. If you are expecting some rough times during the race, then you can deal with them and keep going. One way to work through the trouble is to walk for about 10 minutes, and take in some fluids and food as you walk. This fuel will kick in shortly and give you the energy to get back running. What I find is that I might feel blaaah and weak for 30-45 minutes and then will move along well with more energy and alertness (night sections) for an hour or two after that. The last hours of the night can be tough, it might be cold out, you are stiff and sore, and tired from not sleeping, so just focus on keeping moving. After the sunrise you will probably feel a little better and be able to pick up the pace.
I hope you enjoy your first 100 mile race and have a great experience in your training, planning, and racing. Be sure to thank those who help you along the way (training partners, crew, pacers, aid station volunteers, race directors, etc.). A few days after you finish the race, it helps in preparation for future races if you write down what went well, and what did not, and changes you might want to make. You probably will decide to do one of these 100's again sometime, but give yourself a few weeks rest after the race before deciding for sure !
Happy trails,
Shawn McDonald
smcdonal@strubix.com
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