Those who know me, know I like to research and test things out, and then be well prepared. Even over-prepared. And right now I am planning my strategy, fuel and kit for my first official ultra-marathon run in only ten days.
Route
First things first is the route. Different terrains require different approaches. Mine is going to be lots of rolling hills though nothing too savage (about 1800-200ft of ascent & descent), and largely field and uneven trail underfoot. It's the STOOP (Stevenage Outer Orbital Path) which is a 45km circle of countryside in Hertfordshire. I have to add a few extra K into in order to hit the 50 distance but that's likely to be a couple of additional laps of the fields near the end (I'll check it out though when adjusting the route on OS Maps).
Kit
I'll put a detailed list of everything I need to carry on the 100km, and my aim for this 50km is to train with the same level of kit as I intend to do the major challenge with. This is the time to test the theory and learn any lessons I need to.
As a summary I will be carrying the following - 15 litre Salomon Advance Skin running pack with blister and medi-kit essentials, tape, waterproof jacket, spare socks, food, 2.5 litres of water total, Electrolytes (mix and tablets - Tailwind), headtorch, hat, buff, base layer (weather depending)... and of course anti-chafing stick! Fondly known as arse butter (I have experienced nasty chafing before and friends who got to the point of medical intervention from it so it's an essential piece of kit).
I'm running in Gore-Tex mids - a trail running boot with ankle protection - Hoka OneOne Speedgoat GTX Mids (a hell of a shoe, btw), with trail running shorts, Technical T-shirt, and mid-layer top. And I'll be carrying my carbon running poles, which also double up quite nicely as a massage stick when things get a bit tight.
Fuel
I've given this A LOT of thought and will carry a mix of carb and fat based energy snacks. I'll be using Tailwind energy and electrolyte mix in my water bladder, and will carry dextrose tablets for harder stretches. I will be going at MAF Zone pace so this, mixed with being better fat adapted, means I should avoid crashing and lessen the need to carry too much food. I'll arrange to meet my wife around a halfway point to eat and re supply my water but the aim is to let the training and those fasted long runs do a lot of the heavy lifting to manage energy, while topping off the glycogen tanks via drinks, energy waffles and slower release energy bars. This way I should keep my energy levels nice and steady, have gas in the tank for when I need the extra burst, and not have to carry too much around with me. I'd expect to get through burning around 10,000-12,000 calories on this run. This is what I've changed my diet for, so that I don't need to carry so much with me to keep me going. Food is a big topic in what I'm doing, so I'll write a post about it after the run in more detail and what worked, and any lessons to learn.
All in all I'll be running at the start with an extra 8 or 9kg on my back which will get lighter as I use up the food and water.
Approach
Slow and steady finishes the race, basically. I will be running this using my Heart Rate MAF zone as a guide (124-135 bpm for as long as pssoble). This will inevitably be a mix of run/walk depending on how it goes. I'll be having rest stop length 10 minute stop (stretch, etc) every 12km with a lunch stop at 25km. The aim is to run for 2hrs, then stop. Based on the 12-13 hours to speed-hike the route it would take, the aim is to get around the distance in 9-10 hours total. I'm going to aim to cut rest stops quite short generally and see what condition I'm in towards the end. The plan is to fuel myself well and see how that impacts on my speed and how my body copes once I get into the higher distances over 30km.
Wish me luck!
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