Ultrarunning – training advice – what ideas you got?

In a fit of delusion last week I signed up for a 53 mile offroad run along the first half and a bit of the West Highland Way.

Assuming that I’m currently capable of running a half marathon in a reasonable time without too much effort what would you recommend I add into my training to allow me to make the cutoffs for the event next year?

I’ve not run anything more than a marathon, but people who I know who run ultras all do the same thing, run lots and then run some more.

Yeh, run lots and it’ll be Flingtastic.

Your Edinburgh based are you?

Build your mileage slowly to avoid injury. Look at some of the programmes online if you want something more structured. Use your long runs to try different foodstuffs and practice eating enough. Although the route isn’t that hilly you’ll benefit from some hillier runs. Try to get one longer run in per week but anything longer that 30 miles is probably counter productive. Run slowly.

Your Edinburgh based are you?

I am yes. I’m figuring that I’ll be doing a lot of runs round Dalmeny, Cammo and the Pentlands.

Practice run/walk.

Try 8/2 or 12/3

Easy to follow on your watch

No advice, but it’s an excuse to post a friend’s mile splits from last Saturday 😯

1 7:47 /mi 7:49 /mi -13 ft 174 spm
2 7:53 /mi 7:50 /mi 3 ft 174 spm
3 7:44 /mi 7:26 /mi 26 ft 178 spm
4 7:55 /mi 8:00 /mi -30 ft 176 spm
5 7:54 /mi 7:51 /mi -10 ft 178 spm
6 7:59 /mi 7:52 /mi 7 ft 178 spm
7 7:37 /mi 7:33 /mi 0 ft 178 spm
8 7:54 /mi 7:49 /mi 3 ft 178 spm
9 8:01 /mi 7:59 /mi 0 ft 178 spm
10 7:56 /mi 7:50 /mi 10 ft 178 spm
11 7:53 /mi 7:51 /mi -10 ft 178 spm
12 7:50 /mi 7:43 /mi 7 ft 178 spm
13 8:15 /mi 8:03 /mi -3 ft 176 spm
14 7:21 /mi 7:18 /mi 0 ft 178 spm
15 7:44 /mi 7:41 /mi -3 ft 178 spm
16 7:52 /mi 7:45 /mi 0 ft 174 spm
17 7:38 /mi 7:34 /mi -7 ft 178 spm
18 7:42 /mi 7:39 /mi 0 ft 178 spm
19 8:01 /mi 7:56 /mi 0 ft 178 spm
20 8:03 /mi 7:58 /mi 6 ft 178 spm
21 8:18 /mi 7:55 /mi 36 ft 176 spm
22 7:35 /mi 7:47 /mi -46 ft 178 spm
23 7:48 /mi 7:43 /mi 0 ft 178 spm
24 8:18 /mi 8:14 /mi 4 ft 178 spm
25 7:45 /mi 7:25 /mi 19 ft 180 spm
26 7:53 /mi 7:51 /mi -16 ft 178 spm
27 8:17 /mi 8:17 /mi -3 ft 178 spm
28 8:19 /mi 8:12 /mi 10 ft 178 spm
29 8:39 /mi 8:32 /mi 7 ft 178 spm
30 8:30 /mi 7:49 /mi 82 ft 176 spm
31 8:37 /mi 8:00 /mi 75 ft 176 spm
32 9:07 /mi 7:57 /mi 118 ft 170 spm
33 9:37 /mi 7:56 /mi 161 ft 170 spm
34 8:55 /mi 8:18 /mi 36 ft 176 spm
35 8:46 /mi 7:53 /mi 49 ft 174 spm
36 8:35 /mi 8:02 /mi -92 ft 172 spm
37 9:37 /mi 8:08 /mi 92 ft 158 spm
38 8:19 /mi 7:50 /mi -33 ft 172 spm
39 7:51 /mi 7:54 /mi -56 ft 176 spm
40 7:56 /mi 8:11 /mi -164 ft 174 spm
41 7:51 /mi 7:55 /mi -118 ft 180 spm
42 7:52 /mi 8:09 /mi -85 ft 178 spm
43 7:37 /mi 7:50 /mi -62 ft 180 spm
44 8:25 /mi 8:24 /mi -10 ft 180 spm
45 8:08 /mi 8:09 /mi -7 ft 180 spm
46 8:29 /mi 8:26 /mi 3 ft 176 spm
47 8:17 /mi 8:04 /mi 23 ft 178 spm
48 8:54 /mi 8:48 /mi -20 ft 178 spm
49 8:55 /mi 8:06 /mi 95 ft 178 spm
50 8:47 /mi 8:20 /mi 39 ft 178 spm
51 10:46 /mi 8:40 /mi 236 ft 160 spm
52 8:37 /mi 8:16 /mi -10 ft 176 spm
53 7:59 /mi 8:13 /mi -95 ft 178 spm
54 8:49 /mi 8:03 /mi 49 ft 174 spm
55 8:53 /mi 8:11 /mi 85 ft 178 spm
56 8:50 /mi 8:22 /mi 36 ft 174 spm
57 8:31 /mi 8:20 /mi 16 ft 178 spm
58 8:32 /mi 8:03 /mi 59 ft 178 spm
59 8:30 /mi 8:21 /mi 7 ft 178 spm
60 8:28 /mi 8:31 /mi -23 ft 178 spm
61 9:26 /mi 8:52 /mi 50 ft 176 spm
62 8:38 /mi 8:32 /mi -17 ft 176 spm
63 8:37 /mi 8:32 /mi -16 ft 178 spm
64 8:10 /mi 8:26 /mi -62 ft 176 spm
65 9:17 /mi 9:25 /mi -30 ft 174 spm
66 8:14 /mi 8:14 /mi -39 ft 176 spm
67 8:06 /mi 8:15 /mi -62 ft 178 spm
68 8:04 /mi 8:24 /mi -131 ft 178 spm
69 10:10 /mi 9:04 /mi 105 ft 166 spm
70 10:05 /mi 9:06 /mi 79 ft 166 spm
71 7:44 /mi 8:49 /mi -262 ft 178 spm
72 8:16 /mi 8:19 /mi -40 ft 176 spm
73 7:52 /mi 8:16 /mi -98 ft 178 spm
74 9:44 /mi 9:44 /mi -13 ft 176 spm
75 9:13 /mi 9:04 /mi 10 ft 174 spm
76 10:30 /mi 9:31 /mi 89 ft 164 spm
77 9:58 /mi 9:36 /mi -43 ft 168 spm
78 9:23 /mi 9:24 /mi -39 ft 176 spm
79 9:38 /mi 9:30 /mi 0 ft 174 spm
80 9:56 /mi 9:50 /mi 0 ft 174 spm
81 11:08 /mi 10:18 /mi 52 ft 162 spm
82 10:21 /mi 10:19 /mi -52 ft 174 spm
83 9:56 /mi 9:48 /mi 0 ft 174 spm
84 10:04 /mi 10:02 /mi 0 ft 172 spm
85 9:42 /mi 9:41 /mi -10 ft 174 spm
86 10:08 /mi 9:58 /mi -3 ft 172 spm
87 11:55 /mi 11:30 /mi 3 ft 168 spm
88 10:01 /mi 9:55 /mi 0 ft 174 spm
89 10:00 /mi 9:49 /mi 0 ft 174 spm
90 10:21 /mi 10:12 /mi 7 ft 172 spm
91 10:47 /mi 10:10 /mi 33 ft 170 spm
92 10:43 /mi 10:25 /mi -33 ft 166 spm
93 10:23 /mi 10:17 /mi -6 ft 172 spm
94 10:12 /mi 10:07 /mi 3 ft 172 spm
95 11:30 /mi 11:07 /mi 23 ft 170 spm
96 11:12 /mi 10:13 /mi 39 ft 168 spm
97 10:21 /mi 10:01 /mi -36 ft 164 spm
98 10:10 /mi 10:12 /mi -20 ft 172 spm
0.9 9:29 /mi 9:19 /mi 10 ft 174 spm

If you’re round that neck of the woods the JMT and Fife Coastal Path would come in handy for long runs.

If conditions allow days out on the route itself can help, as it’ll give you a better idea of what’s coming up. Meaning you can push on, or ease off in the right places for you. Don’t overdo it on the route though, routes can go stale. Especially the start of that run.

There’s a Facebook group that does lots of training out that way, I’ll see if I can dig it out. I’d like to love to join you on a few runs. But I’m catastrophically unfit at the minute, and unlikely to improve until we’ve moved.

The mrs signed up for this, some of her pals did it last year, and are doing it again this year.

The whole event is barking, never mind getting up at 3am or something daft to get to the start line.

We will be spending a not inconsiderable amount of time on the WHW itself for training runs, first section was done on Friday just gone (Milngavie to Drymen). The cakes in the wee coffee shop in Drymen (skoosh – that is it’s name) were pretty good..

Finished my first ultra the other week, 3×3 50m lakes skyrun.
I was happy at marathon distance before training for this. Never did a single run longer than marathon, but did back to back runs. So did 20m one day then 20m the day after or marathon one day and a half marathon the day after.
learn to walk the ups deliberatly without it ruining your flow and learn how to eat whilst moving.
Most of all enjoy both the training and race

Run at your own pace during the event no matter how slow it feels at the time. Don’t shoot off quickly at the start in a show of bravado.
Get time on your feet on similar terrain. It doesnt have to be running – walking 9 hours is just as good in my opinion. Learn what food and drink agrees with you and what food you’d be happy to wolf down at stupid oclock when its cold and damp. test all your kit to destruction and find out and fix any potential areas of wear or rub agaist your skin.

I’ve done several 100km Mountain Marathons.
The important thing is as above.
Time on your feet.
You should build towards doing back to back runs/walks (Sat & Sunday) with the aim of doing longer time. Not distance.
Typically for my 100km, I would build up to 5 hours running on both Saturday and Sunday.

Build up the same as a marathon IMHO for the best alround mix

If you focus just on longer stuff you will lose speed, there is no physiological benefit that I am aware of training for longer than 2.5 to 3 hours. Although if you do its a good opportunity to practice fueling strategy. Longer runs than that impact your ability to recover for faster paced runs in the week and the higher your oxygen uptake the easier ultra pace running will be.

Just my 2p

I ran my first marathon this March and second in May. I then did a 56 mile Ultra in September and didn’t die. I’m also back to running after a few weeks rest.

Run lots, but as has been said, longer than 3 hours or so isn’t necessary. Although I did run 27 miles of the course in training.

Now looking at the next ultra to enter.

I’m a newbie, but I always use the cellphone apps. Sometimes it`s very helpful.

Ideas..?
Everyone is different; don’t obsess about the training, keep it interesting and after you’ve done a few ultras, you’ll then know what actually works for you.
Eat early, things that you know you’ll like and want.
Maybe have a treat that you’ll really lok forwrd to eating later on.
Stay calm, both before and at the start.
Keep going and head to the finish.
I’ll see you there.. I’m finish line medic again next year.

Ciron – how did you find the rice pudding and fruit coctail? 😉

No idea what you’re referring to Twixhunter. I think you might have me confused with someone else. I can’t stand rice pudding.

Ah sorry. I was assuming you’d done one 56 mile ultra in September where they serve rice pudding. Obviously it’s a popular distance!

It does seems a popular distance.

The one I did was a tiny event – Trail of Herts. It was really good and I’d certainly recommend it.

I wouldn’t have survived that one if it was just rice pudding. We were offered jaffa cakes, peanuts and crisps. Not the best spread, but OK.