So you’re thinking about running a timed event?
Better yet, you already signed up for the 12 or 24 hour event and are figuring the rest out…
These timed loop courses are a whole different beast…
Why?
Because of the monotony.
You’ll be running the same one mile loop over and over again for up to 24 hours, even longer then that in some events (think 144 hours…)
Usually, it’s just a one mile loop, but it could really be any length.
Either way, it’s a mental grind.
Can you train for that? I didn’t. (I didn’t even know it would be a thing)
So what would I have done differently in training?
As I got closer to the event, maybe 4 weeks out, I would find a mile loop in my area and train that loop over and over again for 80% of my runs. (or however long the loop is for your specific race)
But training is only one aspect of ultras
Race day is a whole new animal.
And that’s what we’re going to touch on:
- Strategies for a time ultramarathon event
- Counting laps
- Race Day Checklist
Strategies for a Timed Ultramarathon Event
As with anything, If you ask 10 different people how to run a 24 hour race, you will get 10 different answers.
But overall? Have a plan for pace, nutrition, and gear. Keep it simple.
My first time at a 24 hour race I brought way too much food, and way too much time prepping that food.
At night make sure to have some cold gear, your legs will freeze up if you aren’t moving fast enough or take a break. This almost put me out of the race at mile 86.
Here are some different tidbits on running a 24 hour event.
- Run 5 minutes, walk 1 minute (or a ratio to that caliber) you could even do 4 miles, walk a mile.
- Practice walking in training.
- Run downhill and run with the wind. Walk uphill and walk against the wind.
- Eat normal food
- Graze throughout the day
- Utilize liquid calories like tailwind
- Do a caffeine detox two weeks before the race and use caffeine to keep you up through the night during the race.
- Bring extra shoes half size up. Change into them at the 12 hour point.
- “Four 6 hour sessions” just run for 6 hours four times.
- Go with the flow, whatever feels right
- Do a deep “Asian” squat every hour
- Sleep during the hot part of the day or late at night
- A 5 minute nap can do wonders
- Do some lateral stepping
- Be wary of stretching, you don’t want to rip a limb off.
- Keep aid station time down to a minimum.
- Walking counts as forward progress.
- Write down your game plan so you don’t even have to remember – like a per hour plan or per 30 min plan and stick to it.
- Plan for the weather. Bring the right gear. It will be hot, cold, wet, windy, snowy, rainy, lightning, burning sun, or just right.
- Prepare to stay awake all night, moving. You will get tired, sleepy, discouraged, and lonely. Know how to handle the lows, try anything and everything. They will come up, isn’t that part of the reason for doing something like this? To get through the lows? Talk to other runners, walk, take a 5 minute nap, wash up, change clothes, do anything and everything to keep you going – just don’t drop out.
Aint nothing left to do but to get out there and go do it!
Counting Laps
See point to point races are pretty “simple” just run from point A to point B
Loop courses? We have to count laps, and with that, there’s the potential to miss counting a lap…
Who wants that?
ALWAYS MAKE SURE YOUR LAP WAS RECORDED. Nowadays races usually have electronic systems in place. Every time we pass the loop line a beep noise will be made signaling that it recorded the loop. If it’s old school and there is a lap counter, then get the lap counter’s attention, whatever that looks like.
If you are doing a longer-than-normal break so for a nap or something, let the lap counter or RD know that! And let them know when you are getting back after it. Communication is the name of the game.
Here are some different ways for you to count your own laps too:
- Golf stroke counter
- Bead pace counter
- Buy a Bic ballpoint pen. Every lap put a stroke on your forearm. You can keep the pen on you or tie to a fence on a string. Or make a checklist from 1 – 100 and stop every time to cross out that loop. That’s the thing though, stopping isn’t always fun.
- Find a volunteer, sometimes they’ll get credit for school or something
Race day Checklist
Use this checklist as a guide, it’s supposed to make you think and help you not forget important items.
Clothes
- Hat
- Socks / shoes
- extra socks and shoes
- Shorts
- T shirt
- Long sleeve shirt
- Rain jacket
- Windbreaker
- Heavy jacket
- Pants
Gear
- Sunscreen
- Sunglasses / regular glasses
- Running bottles
- Deodorant
- toothpaste/ toothbrush
- Handkerchief
- Towel
- Cooler
- bag/ tote /bins to carry all you stuff
- Shade like a canopy or tent
- Chair
- Ice
- Vaseline / body glide
- Chapstick
- Hair tie
- Ipod
- Tape
- Knife
- TP / baby wipes
- Paper and pen
- Fold out table (no bending)
- Grill
- Blister kit
Food
- 100 – 300 calories per hour
- Protein shakes
Liquids
- Water
- Electrolytes
- Caffeine
And here’s a “per hour intake” that I use as a general rule of thumb. Give or take and see what works best for you!
- 200 calories
- 750 mg of sodium
- 24 oz of fluids
I appreciate your attention!
Good luck at your race, put in the work, and see it all come together on race day.
And go get some miles!!!!
Peace!!!!!
Joe DiAndrea 