Contemplating my first hundred miler in the spring. Never gone longer than mid-40s.
If anyone on here has done it what did your training look like and what race did you do?
Contemplating my first hundred miler in the spring. Never gone longer than mid-40s.
If anyone on here has done it what did your training look like and what race did you do?
Recommendations:
High training mileage. Double run days and consecutive long run days are beneficial. Regular long runs, including gaining experience at shorter races (50 milers, 100 km).Hang out/train/race with other ultra runners. You’ll learn more from them by chatting, observing or osmosis than you’ll learn here.If it’s a trail race, particularly with major elevation changes, long descents/ascents or technical trail, train accordingly and learn appropriate strategies and technique, eg strong efficient walking, smooth descending.Learn to run/race through the night.Develop a footcare plan that works for you.Train your body to take solid foods, even if your race plan doesn’t include doing so. Have fun! 
Doing my first one Saturday. Arkansas Traveller 100. I’ve done 62 and 55 milers on the road before and a couple 50k trail races. I’ve been running between 85-95 mpw since June so I think I have enough miles in the legs. My main worries are pacing, blisters, staying on top of hydration and nutrition, and running at night. It ought to be an interesting experience……….
Great advice and excellent bullet points.
If you’ve done an IM, don’t make the mistake of thinking that a Ultra 100 is easier. It is not. Start your training cycle with a good base. I finished IM Boulder early August 2016 and registered for Rio Del Lago 100 (considered an easier ultra) which was early November 2016My weekly average was 25-35 miles per week during those three months. 50+ really should have been the averageIdentify your goals and be sure your plan is aligned. My goal was to finish in the 24-26 hour timelineAlthough I finished it just over 25 hours here are a few lessons learned:
Undertrained. I needed more weekly volume and longer back-to-back runsI lacked experience: RDL was only my third Ultra and no distance greater than 50kMy first pacer was too fast (because he was pacing both my buddy and me) which caused me to walk the last 15 miles or soCommunicate your needs ahead of timeRun your race, not your buddy’s raceBe sure to have two headlampsYou will want to know what the aid stations have. Quesadillas not good for someone lactose intolerant!Assemble a good support team: Ideally two pacers and a crew chief :-).Communicate your (REALISTIC) goals to your teamIt was a fun journey but I haven’t had the desire to do it again
Doing my first one Saturday. Arkansas Traveller 100. I’ve done 62 and 55 milers on the road before and a couple 50k trail races. I’ve been running between 85-95 mpw since June so I think I have enough miles in the legs. My main worries are pacing, blisters, staying on top of hydration and nutrition, and running at night. It ought to be an interesting experience……….
Let us know how it goes!
What kind of terrain/footing and what kind of vertical?
Flat 100 miler on a path is a different sport from a mountainous 100 miler with 30k of vert.
Not sure if this is helpful, because I did the Leadville 100, which is at high altitude above 10000 feet, so unique in that way. Had previously done lots trail marathons, some 50k, and a North Face 50 miler. So had some experience but not that much. Here are some points:
-My highest mileage weeks were 70-80 miles or so. I did a lot of back-to-back long runs on Saturday/Sunday. I would do a flatter/faster run on Saturday, then a slower run Sunday at altitude on trail with 4000-5000 feet of elevation gain. Both in 20-30 mile range.
-I never stopped cycling/swimming during this, just backed off. I think for a slow ultra at altitude, hard climbing on an mtb is a decent benefit so I did lots of those. Or road bike up a ski basin road if near one.
-I was used to running on roads in early AM in the dark, but had never run on trails in the dark. Didn’t practice that either and had no problems with a good headlamp.
-I was surprised running/walking/staying up through the night was not a big issue. But if I could have found a pacer I would have used one. Definitely some foggy/low moments. If your race allows, might think about it.
-if your course has lots of climbing, dial in that spot/grade where it is faster/more efficient to aggressively walk than maintain a running motion.
Good luck! No doubt you can do it.
Not sure if this is helpful, because I did the Leadville 100, which is at high altitude above 10000 feet, so unique in that way. Had previously done lots trail marathons, some 50k, and a North Face 50 miler. So had some experience but not that much. Here are some points:
-My highest mileage weeks were 70-80 miles or so. I did a lot of back-to-back long runs on Saturday/Sunday. I would do a flatter/faster run on Saturday, then a slower run Sunday at altitude on trail with 4000-5000 feet of elevation gain. Both in 20-30 mile range.
-I never stopped cycling/swimming during this, just backed off. I think for a slow ultra at altitude, hard climbing on an mtb is a decent benefit so I did lots of those. Or road bike up a ski basin road if near one.
-I was used to running on roads in early AM in the dark, but had never run on trails in the dark. Didn’t practice that either and had no problems with a good headlamp.
-I was surprised running/walking/staying up through the night was not a big issue. But if I could have found a pacer I would have used one. Definitely some foggy/low moments. If your race allows, might think about it.
-if your course has lots of climbing, dial in that spot/grade where it is faster/more efficient to aggressively walk than maintain a running motion.
Good luck! No doubt you can do it.
Yeah I don’t have any pacers lined up so I’m sure that’s going to negatively affect me.
for inspiration/ideas:
I’ve done multiple 100s with pretty good success. Training was 75-100 mpw in the months leading up to the race, including a 50 mile race 2-3 months out. Longest training run was around 50k on terrain similar to the race, did a few of these for each 100. WS100 and MMT100.
You’re only going to be able to train your body so much so don’t overdo it and go into the race injured. It’s going to be a mental battle once you hit a certain point in the run. It’s gonna hurt and you’ll probably have a few really low points where you want to quit.
Great advice and excellent bullet points.
If you’ve done an IM, don’t make the mistake of thinking that a Ultra 100 is easier. It is not.
I’ve never done an ultra of any kind. But there is no way I would ever think a 100 mile running race would be easier than an IM.
Doing my first one Saturday. Arkansas Traveller 100. I’ve done 62 and 55 milers on the road before and a couple 50k trail races. I’ve been running between 85-95 mpw since June so I think I have enough miles in the legs. My main worries are pacing, blisters, staying on top of hydration and nutrition, and running at night. It ought to be an interesting experience……….
Good luck! And yes, give us a report afterwards.
Great advice and excellent bullet points.
If you’ve done an IM, don’t make the mistake of thinking that a Ultra 100 is easier. It is not.
I’ve never done an ultra of any kind. But there is no way I would ever think a 100 mile running race would be easier than an IM.
From personal experience an IM and 50 miler are similar.
The IM requires a lot more training hours, but the 50 miler is harder in execution as you don’t have easy aspects unlike an IM where the swim and the bike can be very “easy” on your body.
My only 100M was a DNF. I was injured during training and didn’t get the volume I needed.
I figured needed:
Taper minus 1 month - 70 miles per week
Taper minus 2 months - 60 miles per week
Taper minus 3 months - 50 miles per week
My body peaks out at about 55 miles per week. Any attempts to get over that for a month do disasters on my health, motivation, schedule, etc.
For 100M I’m also psychologically weak and don’t think I could make it past sunset without quitting.
Best of luck.
The longest I have done is 125k so still short of a 100 miles. I am really not sure what the right training is as I have never done another and didn’t train for it specifically. The race had a lot of elevation gain and it took me 23 hours. That said, these are some things I learned (some of which others have mentioned):
- your feet are key - I changed shoes and socks 2 or 3x also used balm etc on them
- Learn to take in some real food ie. i couldn’t go that long on just bars/gels
- salt is also important - chicken noddle soup etc at aid stations if possible
- not sure how you train for this but after 15-16 hours sleep deprivation adds a whole other element - you are out in the bush and basically feel punch drunk. its easy to make a wrong turn or bad decision
- be prepared for severe weather changes especially in the mountains
- carry more fluid than you think you may need - running short before the next aid station is not fun and unless you know the course well what looks like 3 hrs on the map could be 5 hrs depending on terrain, weather etc,
- Be careful with the downhills - they will destroy your legs and you will pay later - consider walking anything steep
- have a good headlamp and a backup headlamp
- in case you run into problems be sure to carry some safety stuff, winter hat and tinfoil space blanket, bandaids etc
Have fun!
I did the Bear 100 in Utah back in September 2017. It was the most brutal and extreme thing I have done. I had paced the race three times before but never longer than 25 miles (usually in the night). I finally got inspired that 3rd time pacing and decided to sign up.
The Bear 100 is an absolutely brutal race in that you typically have the weather extremes, super hot and then rain, mud and cold. It did not disappoint. I wanted to drop out at mile 75 and my wile wouldn’t let me. LOL. I finished with 15 minutes to spare for the 36 hour cut-off and almost DFL. The DNF rate is ridiculous at mountain 100-milers like these so I felt pretty proud of the effort.
My main advice is: time on feet. In your training you need to spend time on your feet. Forget about speed and pace and focus on long runs of long duration. I would say shoot for 75 miles or more a week and over 10 hours a week of running or run/walk combos. You also need to get your nutrition dialed in. Most times this is what does you in.
- salt is also important - chicken noddle soup etc at aid stations if possible
Why do you suggest that?
research paper: https://sportsmedicine-open.springeropen.com/track/pdf/10.1186/s40798-015-0040-x.pdf
https://www.wser.org/participant-guide/
The best way to avoid developing symptomatic hyponatremia is to not overhydrate. There is no evidence that consuming additional sodium or using electrolyte-containing drinks rather than water is preventative of exercise-induced hyponatremia.
Doing my first one Saturday. Arkansas Traveller 100. I’ve done 62 and 55 milers on the road before and a couple 50k trail races. I’ve been running between 85-95 mpw since June so I think I have enough miles in the legs. My main worries are pacing, blisters, staying on top of hydration and nutrition, and running at night. It ought to be an interesting experience……….
All the best with it. You’ve run some good mileage, so trust your training.
As for your concerns, it’s all about execution:
Pacing. Just take it easy in the opening hours. It does matter how slowly you go, you’ll only lose minutes in those first 4 hours. If you’re full of running over the final 30 miles, you will pick up hours on runners around you. Go out to quickly and you won’t be able to capitalise on the all that great training you’ve done.Blisters. Carry what you need and use it early. Tape or lube your feet before they become a mess. That may be before and/or during the race. Better 5 minutes judicious footcare at 40 miles than hours of preventable suffering.Eat when you can, there will be times when it is more difficult. Manage your fluid intake at night to avoid overhydration. You’ll be running slower and sweating less in the lower temperatures. Be aware of the signs of hyponatraemia like swollen fingers.Embrace the night. It’s a special time to be out on the trails among nature. It’s a part of what sets 100 milers apart from shorter races. The heat has passed. It’s your reward for getting through a long day. Lumens matter: a quality headlamp will allow you run faster, more safely and more comfortably.
Have fun!
Doing my first one Saturday. Arkansas Traveller 100. I’ve done 62 and 55 milers on the road before and a couple 50k trail races. I’ve been running between 85-95 mpw since June so I think I have enough miles in the legs. My main worries are pacing, blisters, staying on top of hydration and nutrition, and running at night. It ought to be an interesting experience……….
All the best with it. You’ve run some good mileage, so trust your training.
As for your concerns, it’s all about execution:
Pacing. Just take it easy in the opening hours. It does matter how slowly you go, you’ll only lose minutes in those first 4 hours. If you’re full of running over the final 30 miles, you will pick up hours on runners around you. Go out to quickly and you won’t be able to capitalise on the all that great training you’ve done.Blisters. Carry what you need and use it early. Tape or lube your feet before they become a mess. That may be before and/or during the race. Better 5 minutes judicious footcare at 40 miles than hours of preventable suffering.Eat when you can, there will be times when it is more difficult. Manage your fluid intake at night to avoid overhydration. You’ll be running slower and sweating less in the lower temperatures. Be aware of the signs of hyponatraemia like swollen fingers.Embrace the night. It’s a special time to be out on the trails among nature. It’s a part of what sets 100 milers apart from shorter races. The heat has passed. It’s your reward for getting through a long day. Lumens matter: a quality headlamp will allow you run faster, more safely and more comfortably.
Have fun!
Thanks for the advice and words of encouragement.
I haven’t done 100M but think you should consider time on your feet training. Meaning elliptical, jump rope, and stairmaster count. You don’t have to spend all your time running, but you can also do exercises on your feet in addition to jump rope and flutter kicks.
You can quote any study you want….anytime I go really long I bleed out base minerals and salt. I need to make sure I am getting enough back in or I cramp. Maybe your experience is difference . Quoting one study maybe relieve at or maybe not.