Nine weeks have now passed since the TDS run around Mont Blanc and it feels like a lifetime. I am still not running properly. I have done a few small runs recently, but it feels as if I'm doing nothing. I am desperate to get out and run 10 miles, 15 miles, 20 miles and more, but I'm still injured from the run in the Alps. I have never been out of action for so long before and it is starting to do my head in.
The ongoing issue is knee pain. I have days when it feels as if it is getting better, but then I have the odd day of pain, especially when walking down stairs or the smallest of hills. As a result I have written off the rest of this year, which means I will not be hitting my original target of 26 long runs of marathon distance or more. I am eight runs short of my target.
Over the last few weeks I have been contemplating what advice I would give someone who is about to run their first ultra marathon. The following is a basic list of dos and don'ts that should be useful guidance regardless of what event you plan to run.
Do
Practise eating on the run before the big day. Running an ultra means eating more than just energy gels, so practise eating the sort of food that might be handed out during the event. This could be cake, chocolate bars, fruit, sausage rolls, cheese sandwiches, pretzels, noodle soup or any local delicacies. Try to find out in advance what food will be laid on and then eat something that is at least a close substitute.
Eat early on, especially on very long runs. You're likely to go into energy deficit regardless, but eating early on will help minimise this as well as getting your stomach familiar with the art of digestion on the run.
Eat a big breakfast. This goes hand-in-hand with the above advise. You're going to be burning a lot of calories, so get plenty of calories in before you start. I think that just about covers the topic of eating.
Test all your kit before the run. If you need to carry a backpack with a lot of gear then get used to it on a training run. If you know you will need to run at night then do a training run at night so you can get use to running with a head torch.
Do your research and train for the right conditions. Long flat runs can be just as testing as long hilly runs. Don't train in the hills if your ultra run is going to be flat, and vice versa. I realise that a big part of my failure to complete the TDS was due to not training to run downhill. Seems such a basic error in hindsight. Also, if your ultra run is likely to be hot then get use to running in heat. If necessary wear extra clothing on your training runs to make yourself sweat more.
Drink plenty and often. It is better to need to stop for a pee then to make yourself dehydrated. I got seriously dehydrated on the North Downs Way 50 and running became seriously uncomfortable. The problem was rectified once I got to the next aid station, but it could have been avoided in the first place.
Keep going forward. If you have a stomach problem don't curl up in a ball and hope it goes away. Slow down to a walk and keep plodding on. The problem might subside whilst you walk.
Look after your feet. Carry vaseline, surgical tape and blister patches. If you start to feel a rub on your feet than address it. A dollop of vaseline might be enough, or wrap it in surgical tape. If it has already developed into a blister then get a blister patch on it and wrap it in surgical tape as an extra measure.
Believe in yourself. Part of the reason for running an ultra is for the challenge. There will be hard times when you will need to dig deep and focus on just keep on going forward. Have faith that the training will get you to the finish. If you are struggling up a big hill look forward to the downhill section that will almost certainly follow.
Be prepared for the worst. The one thing out of your control is the weather. Make sure you have the right kit for the worst weather imaginable. Also have enough food reserves either with you or with your support crew (depending on the event) so if an aid station has either run out or doesn't have the food you want then you can be self sufficient, at least to some extent.
Keep your spirits up, smile, chat to fellow runners and thank the volunteers. Maintaining a sunny outlook in tough conditions will make the experience more enjoyable for you and everyone around you. Even if they do suspect you're on drugs.
Enjoy the view. Don't run with your head down looking at the path just six feet ahead of you (unless you're on a technical descent). You've probably chosen to run an event in a beautiful part of the world which you might never have visited before and may never visit again. So make sure you take in the scenery.
Don't
Don't go off too fast. Settle into a pace that feels comfortable. Ask yourself if your starting pace will at least get you to the halfway point in comfort. If the answer is no then slow down.
Don't waste energy running up hills. All but the very elite ultra runners run up hills. If you really think you can challenge Kilian Jornet, then go for it. But if your main goal is just to finish then take it easy on the climbs.
Don't run past a runner who looks like they are in difficulty. Find out if there is anything wrong. Offer them some of your food and water if this is what they need. Otherwise just give them some friendly encouragement. At some point you might need someone to help you out. And if they are in serious trouble alert the next aid station.
Don't run in new socks. This pretty much goes for not trying any new gear on the day, but trying new socks is the really big no, NO.
Don't continue if injured. This is going to be largely down to your personal goals and what you plan to do next and where you are in the race. If you twist an ankle 5 miles from the finish of a 100 mile ultra then there is going to be a very big temptation to carry on. My advice would be slow down and ask yourself if it is really worth making the injury worse by carrying on. If you've told yourself that this was going to be your one and only ultra, and the injury won't stop you from doing your job, then you might decide to plough on. But if you have another event already in your diary then why risk throwing that away as well?
Finally, don't litter. Leave only footprints.
