Useful Advice I’ve Received Regarding Ultras.
Being curious about Ultra-Running and being one of those folks that enjoys learning things the hard way, I thought I'd go ahead and race one (which turned into two) and see what happens. It's not as light-hearted as it sounds -- by "try" I mean I want to run a legitimate Ultra well.
I am out here tapping every resource I can find: books, podcasts, and politely hounding any trail coach or athlete that will give me the time of day. I constructed a training plan, did prerequisite sub-ultra races. I'm not interested in half-assing anything, this is a full ass effort. From the first race I learned that I need to work on running downhill on rocks. From the second race I learned that I need work on pacing/nutrition. From the third race I learned that my road speed was hard to find. Then it was 100k race day, and I learned that while the sub-ultra lessons were useful, their application to an Ultra is not direct.
Here is "Ultra-specific" advice I received that was helpful:
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Have a plan for race day... then plan on the plan immediately going to pot.
When I have presented my race-day schedule to any person in the ultra world the message is the same -- Now, this is a pretty spreadsheet, but you know that nothing on this schedule is going to actually happen, right? It is true. And it's not just a deviation, side-step from the plan -- it becomes more of an ala carte menu that you can pull from in different combinations. However, having a menu of options you trust is extremely helpful. (A food related example: You've been hosing PB&Js on long runs for months, then on race day you suddenly forget how to swallow solid foods... time for liquid calories.) The plan won't happen, make the plan anyway.
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Eat Early & [more?] Often.
Another phrase that I've had repeated to me by nearly every person in the trail world is "Eat early and often." That simple. It was recommended to set a 30-minute timer on my watch as a reminder to consume something at least that often. I have frequently been recommended 200-calories an hour, as a more traditional and established measurement, however -- I'm starting to hear about counting carbs/hour, rather than calories/hour, which results in elite runners having as many as 3-4 gels an hour, or 20 gels in a five hour race. So the recommendation may actually be early & MORE often. I'll do some more digging on this one. *** Also pack your own cup, trail races don't bring them for you.***
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Speak Up. Be Friendly. Say Thank You.
Ultra-runners do a LOT more talking than road runners. A lot of friendly banter, team problem solving, discussing how they're feeling, and what they should do next -- Everyone seems to know each other, or maybe that's just everyone being so friendly? Eitherway, I can promise you that on race day every stone-faced road marathoner is in a 26.2 mile stare-down and doing everything in their control to exude confidence and power. If you go into the elite field of a marathon asking everyone for their name and feelings, at best you will be shushed. I have found the level of friendliness in trail running to be extreme and unsettling. However, I also believe it's meaningful and a core value of the sport. You are leaving something on the table if you don't learn to accept help and work together. Ask nice for what you want and always say thank you. Others are eager to help.
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Bring an Extra Headlamp.
It's one of those things you don't want to use, but you'll be very glad to have it, if you end up needing it. I would have been grateful for a second headlamp in two out of two Ultras. Once as a hand-held spotlight in addition to the floodlight on my head for an 4 A.M. start, and once for my pacer when we ended up coming into the finish much later than expected. Just pack the second headlamp. *** Also fresh batteries please. ***
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Run the Course on Your Garmin.
When you get tired, directions get fuzzy. It's easier to just have your watch set to navigate for you at any weird moments. Sometimes I swear it's been miles since I saw any of the 20 course-makers I did indeed pass. I will say that my Garmin cut out around 50 miles at this last race. I do not know if that was because I didn't turn off the navigation sounds, or if I simultaneously had a 30 minute timer running in the background. However, it is nice to have the mileage available (ex. distance to aid stations, to finish, etc.) and the navigation features when your brain isn't ready to do math.
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Say yes to Tylenol / Salt Tabs / Caffeine and Most Anything Else on the Table That Looks Like it Might be Good.
When my quads started to cramp at mile 25 of my first ultra a kind woman at the Aid Station knowingly handed me two white capsules. I had once heard from a college teammate that ibuprofen would decrease endurance in one way or another, and I asked hesitantly after the caps. She promised the "S-caps" would provide near-instant relief from cramping and no chance that my stomach would revolt. I popped one cap in my mouth and handed the other back to her, still unsure. Within fifteen minutes I was back running and thought the woman to be some kind of angel. The relief a single Tylenol and slamming a warm Coke at mile 40 can provide is unimaginable. You have to experience it to believe it. The same applies to anything else on the table at the aid station that suddenly looks strangely appealing -- watermelon, cold potato, tiny pickles -- Say yes.
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Take Smaller/Quick Steps.
There is a field of tiny marble like rocks? Take smaller, quick steps. A steep descent? Take smaller, quick steps. Muddy, sharp corners, snow, tall grass - really anything that is technical enough to slow you down, it's safe to start by taking quicker steps. You can unload a footfall with more ease if things go sideways, redirect and change your mind. It's certainly a skill that takes learning, and I've only improved by a tiny margin -- but that margin has made a huge difference in my perceived comfort while running on trails. How does one get better at this? Keep doing it. Even though it feels like I'm painstakingly stumbling through what must be the most basic jigsaw puzzle to any seasoned trail folk -- I do get a little better at it every time.
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Samples from the Growing List of Things I Haven't Figured Out:
1. Pacing
2. Trail Shoes
3. Waves of Despair
4. How to Relax
5. Running with Others, etc. etc. etc.
Luckily there is plenty of time to continue learning about trail running and Ultras, and time for the lists of things I want to try again and the things I haven't tried yet. It feels hopeful having lists of things to improve on and I enjoy dreaming of what it might be like if I can figure it out. Maybe there's a slice of glory out there waiting. What a wonderful life to do things we're so frightened of.
