I’ve been running some shorter ultras this year 50-60k and doing alright in them, 10/200 at 50k, 6/100 at 60k. I wouldn’t say either race I was running at my limit for the distance and both ended with the last 15km being slow due to my lower back “tightening” up. I ran the 50k in 4:40, and 60k in 5:40. If my back hadn’t gone I reckon I could have taken 20+ minutes off both those times.
I’d like to run 100k next year. The 100 I’m looking at is relatively flat (3000m of undulating climb), and the winning times tend to be around 11hours. Am I being ridiculous to think about trying to win it?
Ive been currently hit between 50-70mpw for the last 8months, but that was from a long (lay off from injury (4years) so I think I lack a realdepth of training in my legs. It’s worth saying I have 3 kids under 7 so training has to be realistic. I can’t be blasting back to back long runs every weekend
Sounds like you are doing great, but you need to address the back issue. I have been doing this routine and it seems to be helping: https://www.youtube.com/watch?v=4BOTvaRaDjI
11 hours is very soft for a winning time for a moderate 100k, must be a fairly small race, not WS qualifier? In which case, sure, go for it! Just don’t be disappointed if any elites (of either gender) show up and steal your thunder. The training plans on ultrarunning.com provide a good framework, but you need to subscribe to access them. They aren’t a year long though. What to dial in at that pace - nutrition and hydration moreso than flat out speed, but a moderate amount of speedwork will breed efficiency. And solid biomechanics to avoid the back problems - add yoga and strength training if you don’t already do them. Swimming wouldn’t hurt either. Trail races (including hilly/technical) at shorter distances and continue with your 50K racing. A 50 miler maybe 8-12 weeks out.
Am I being ridiculous to think about trying to win it?
Probably.
Not worth thinking about now. The time to evaluate your prospects of winning are on race day, at about 70km in.
Up until then, train to have your best race (within the limitations imposed by family, work and any other important things).
Come race day, plan to execute *your *best race according to your preparation. Don’t get sucked in to running the race of those round you. If you run well through to 70km, then you can assess how you race the last the 30km. Ultras are decided by who can run strongly over the closing third of the race. If you have the closing hours sorted, your placing will take care of itself.
It’s really easy to overcook a 100km. Even more so if it’s your first. Adding ambitions to win the race is courting a blow up.
Firstly - not a coach. But I ran my first 50 mile last month on similar training (60mpw), similar pacing, and a similar lifestyle (3 kids under 8). My takeaways:
Running 4 hours is easyRunning 60mpw was enough to handle the stress on the body (assuming mileage consistency of 9+ months)The biggest gap in my training was nutrition. I was fine with the physical demands of the event, but I didn’t learn how to fuel for 8 hours.
I will not do another ultra without at least 4+ runs at 6+ hours. I don’t think they will provide an aerobic advantage, but learning how to fuel all day is critical. Personally, I think this is the hardest part for people with busy lives. Carving out that much time for a single day’s training.