South Downs Way 50 Mile - How I WON - PLUS what went right and WRONG!
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- เผยแพร่เมื่อ 4 ก.ค. 2024
- WHAT A DAY! Amazing time out on the South Downs and humbled to lead everyone home. Huge congratulations to all the runners out there, achieving so much and pushing yourself to realise your potential.
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#southdownsway #trailrunning #centurionrunning - กีฬา
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it's not arrogant to visualize your podium glory. too humble. many top athletes do this and its essential
Incredible race Ben well done, the empty bottle idea filled with your fuel ready is a cracking idea! Onwards and upwards!
It certainly worked well for me on the day.. will be using it again for sure!.. Hope you're well!
Incredible time Ben, wow! Impressed 😊
Seriously though, well done though Ben, love keeping up with your journey!
Fantastic achievement. So pleased for you.
Congratz on winning! It's really impressing trophy. Hard work pays off! NICE!
Nice Job!!!! Congratulations
well done Ben so proud!
Yep,have done from Winchester to Eastbourne and I can say there are some serious hills along the way.Well done👍🏼
Wow! Congrats! Great tips👟💕
Thanks for sharing these tips, Ben. And congrats again on your brilliant achievement, champ 👍
Cheers mate, thank you for the support as ever!
Thanks for the tips ben. I'm running my first 50 miler in 5 weeks so really appreciate some practical tips!
am enjoying the channel btw- keep up the good work!
Good luck Joseph!!
Well done Ben and well deserved too!
Congrats, Ben. Try High 5 Gels, they have fruit juice in them and don't taste any sweeter than e.g. orange juice. They can be digested easily, I used them in my first and only marathon 2 weeks ago. I took 6 of them.
Thank you.. will take a look! All the best
"Yes I'm here, I'm gonna deliver, I'm gonna do it, no questions ask".
Thanks Ben!
Very inspiring Ben and some great tips. Now super pumped for UTA22 in May and hopefully finally cracking 90mins later in the year for a half marathon.
I ran once near Katoomba.. it was stunning. All the best for UTA22.. very jealous! 🙌
Well done Ben, nailed it!! I did the Rotterdam marathon 9 days ago and it went well but can always go better! I am running the Liverpool marathon next, following your guidance for building the miles back up again! I look forward to your videos, keep it up!
..can always go better! Never stop working Nathan!! Great attitude to have. All the best for Liverpool and congratulations on Rotterdam!
Great insight and detail, really informative. I just did my first marathon and my fuelling has been solid in long runs but I found myself forcing it down a little to ensure I didn't come unstuck later on. Thanks for taking the time to record and I look forward to seeing you get it done in London!
aww, thanks Dan! Well done at Brighton.. was such a great atmosphere on the coast that day. Those hills at the end are quite deceptive. So many people slowed at the end with that wind into you. Kudos though, 4:28 is a great time!!
@@BenParkes Thanks Ben, I appreciate your kind words. I absolutely agree with visualising the end result as i'd been doing that ahead of my race for a good few months and knew a finish was going to happen for me. Indeed those hills are rather deceiving and that wind was only suiting the seagulls, but what an atmosphere.
Haha.. yes, the seagulls were loving that wind to hover in and then steal peoples chips! Hope you're recovering well.. all the best!
I really enjoy your videos and put a lot of your tips (especially kit weight minimisation) from this one too good effect with wins at both SDW50 and TP100 :)
I’m doing the London to Brighton 100K in a few weeks. I’ll be lucky to walk it in 20 hours but some crazy guy like you will run it in some unbelievable time. Really can’t get my head around how it’s possible, it genuinely amazes me.
Well done on the win, really impressive considering you only took in the two gels. I completed my first 50km ultra marathon in March and was lucky that my nutrition went perfect and I didn’t have any nausea issues either. My basic plan was to have a set window of time in which I know I should be consuming calories, everyone’s a little different but for me 35-50minutes is perfect and so long as I had my fuel of choice (Gu energy chews) within that window I knew I was staying on top of calories. I also used most of long runs as tests for fueling to see what works and what doesn’t, but I’ve also never used a hydration mix I prefer normal water as it quench’s my thirst a bit better than a sweet sports drink flavor would. I also did some research into digestion rates while performing endurance activity like running and found that to be a super valuable resource to help find things like your own personal sweat rate or how much calories you could burn in an hour of running. Hope some of this helps!
Congrats Ben great result your so inspiring great channel.
Thank you Marc, always so kind. Appreciate it! Happy running
Congratulations on winning :)!
my second 50 mile centurion run, knocked 15 mins off last year's time, and was so pleased to finish it the daylight! 11hrs 32min :-) inspiring video mate, great job on the day too !
Thank you Matt! There's something very satisfying having a hear torch on the mandatory kit list and finishing in the daylight. Congratulations on a super run!
Nice job man! Eastbourne is my home town and I want to run that race one day. Need to build beyond the half marathon distance first though. You’ve got a great channel there with some inspiring content. Makes me want to improve my own!
Thank you! Sure that would be a great run for you one day.. running all the way to your home town. Take your time and you can get there!
WOW CONGRATS IDOL
Great update as always Ben. Really interesting to hear how you struggled with the food intake. I've supported a good friend on a number of Ultras over the years and he has recently found that flavoured milk drinks are a good way for him to get the sugars he needs to help him run without causing too many stomach problems. It may also be worth looking at Active Root (activeroot.co.uk) as their ginger based drinks may help with your stomach
Awesome!. good luck for London marathon
Thank you!
I find you so inspirational and great at presenting. I'm going to get my lazy ass up and go running.
Hope you had a good run Thomas!!
I have zero advice to give you but I strongly recommend Jason Koop's book : Training Essentials for Ultra Running. It covers everything but I am sure the nutrition section will especially be of interest for you :) and obviously : MASSIVE CONGRATS !
Well done !
Well done! High quality video, as always! I like the idea of the visualisation! Do you do any sort of meditation too?
I’ve started going to yoga and that’s led me down the path to meditation.. something to explore going forward for sure. But not doing any right now
Awesome job, BP!! As always!
PS - I've been using Tailwind for fuel since my last two bonked marathons. It's a drink mix that gives you sugars and electrolytes all in one. I absolutely love it, and it seems to be well received by the ultra community.
Thank you Andrew.. think I need to give the Tailwind another go. Appreciate the heads up!
@@BenParkes My pleasure!!
Enjoy ur videos a lot wish for more uploads as content is great 👍🏼well done In ur race aswell mate
Thank you Oliver! Got a new video tomorrow.. just finishing it off now! Appreciate the support
What gels did you have / recommend and would you use different gels for ultras than say a half marathon? Ben
Legend!
Ben. Have you tried some more solid food on training runs. Tesco zip bags with sausage rolls work for me. I add some branston pickle to sausage roll and cut in half. Easy to eat when going up hills
Hey Paul. I pretty much always eat 'Real' food on my trail training runs. Nuts, fruit etc. But it's just so heavy come race day. I get a bit obsessed about carrying too much weight in my pack. I get obsessed with trying to find the perfect option and don't think there really is one.. you have to give in one area. Your sausage rolls sound good.. a little messy with the pickle I bet, but very tasty on the trails! Thanks for the reply, appreciate it.
Ben Parkes They are messy but hope most of that stays in the plastic bag. Keep up the good work with the videos
Congratulations ! I like the pink gloves, nice accent !
I know this vid came out a couple of years ago, so you might have a good new nutrition strategy on board already. However, if not, I'd recommend 'Spring Energy'. I've done marathons and one 50km ultra with these (although I haven't done 50 miles yet, I see no reason why they wouldn't be fine for me over a 50 miler), and they don't upset my stomach at all. Very easy to get down too, but that's just me, and might not work for everyone.
Hey Ben, I was at the 26 mile aid station and didn't recognise you unfortunately. Great time and great video, hopefully I'll be able to say hi next time!
Hey George! I didn’t stop at many aid stations.. can’t remember which ones I did! Thank you for volunteering on the day though, hope you had a fun time!!
Try Soreen loaf, that's works quite well for me.
Awesome m8 super well done
Thank you Nik!
Nutricion is also my main problem on the 100k races. Always throw up quite badly
Hi Ben. I am thinking of doing a 12 hour endurance race. You just run what you can in 12 hours no pressure. It is from 7pm to 7am however and I'm not sure how to do my fuelling the day day before or my sleeping etc do you have any tips? Much appreciated!!
Great vid. Will use the tips for RTTK! Though I'm definitely not going for the win
You never know!! All the best for RTTK.. such a fantastic race, you'll be amazing!
Great running Ben. I ran the race also and managed to beat my 50 mile PB but with a time I could have only dreamed of the weeks leading up to the race! With regards to nutrition, I start early and take little and often. I sometimes find that if you leave it too long you end up feeling sick and then not being able to take anything on. Give your stomach something to work on early and it may help?
Congratulations Alex.. a PB on the day with no much headwind (although not sure how that compared to other SDW50's).. is impressive! Thanks for the tip there.. I had the two gels I did compare both before the first aid station.. then no more after that. I've just learnt how to set up an alert on my watch that will remind me to eat.. maybe if the Garmin tells me to then I'll listen! Well done again, see you on the trails soon!
Congrats!! Quick question: how much strength work do u do on a normal week?
Try to do 2 yoga classes and 2 gym. But don’t always make it.. but I do a lot just as I go through the day.. 2/3 minutes all the time.
Well done mate, brilliant effort on a hilly course. However do you think that running such extreme distances is detrimental or damaging to your body? Not hate, just wondering.
Ben, I know this comment is after the event but after a visit to Keswick a week or so ago the guy in the Alpkit shop who is an ultra runner recommended to me the Feel Good Bar from MountainFuel - Vegan & Gluten Free. Flapjacks but without the stodgy feel. Taste pretty good and go down easy on runs. Worth a look at.
Thank you Ade!
the GOAT
Hi Ben, what watch do you use? I'm looking to upgrade my Garmin 235 and would like something I can load routes on. Cheers.
The Fenix 5 Plus series or the new 945 have colour maps on.. they are good, but expensive. The 935 is a good option, without spending a fortune. Or 735xt if you can find one second hand!
Except for the KIT-stuff I used these tips (also the ones for Marathon and Halfm) for my first Halfmarathon a week ago and what to say... it went perfect. I knew the course what I am capable oft. I imagined crossing the finish line. It was one of the greatest things I've done so far. Who knows what's next ;)
Congratulations Leeroy! Thats brilliant to hear. Good luck for your next race!!
Congratulations Ben for your 80 miles race, I like your channel so much because I can learn from your experiences and have a better view of how I need to plan my nutrition and exercises. by the way, I sent you a request on the Garmin Connect. my name there is Jose Cid Korea
Hey! I don’t connect with anyone on Garmin connect, I keep it private I’m afraid. All my data is on Strava though! Really great to hear you like the channel, thank you for following along! Hope your running is going well!
Calculate your sweat ratio will help with the liquid side.
Then estimate how many calories you will be burning on the day and try replace 25% of it on the run.
Some will be replaced by your electro lite drink and 2 gels, but it a good idea to get solid foods in.
This will need to be done in training to see what your stomach reacts to best.
Bars. Fruit. Blocks etc.
Try easy digesting stuff first, half a banana is good as a start.
Trial and error. Like the first you figured out a training program :)
Experiment with coke as well. Or cola. I mix 50/50. Sugar, caffeine and calorie boost.
And by the way.. congrats man :)
👏
Take ginger tablets during the race helps with the upset stomach!
Have you tried MountainFuel Sports Jelly? REALLY nice and very easy to consume.
Really wanted you to vlog it
Will have my Go Pro at London Marathon for a race day vlog! Can’t really carry my go pro when racing properly.. need to concentrate on getting the job done!
What mount do you use for your GoPro to film while running?
Just hold it in my hand. No mount.
Gels x12 down..... I know I went wrong.... I only took x3 lol - keep the vBlogs going!
Great work Ben! Are you running the London Marathon this year?
He says he is right at the end of the video :)
Yes! Can’t wait..
Well done Ben. Are you doing the South Downs 100?
Not this year.. won't run a 100 in 2019. Looking to do one early 2020, as looking at a much longer race mid 2020!
Well done Ben! Do you have any tips for race day cramps? I never cramp on training runs (20+ miles) but on marathon race day, cramp at 10 miles - thats with and without Electrolytes (I'm not convinced its anything to do with salts). I'm not too nervous on race day, although a few jitters, so I'm thinking its more a mental issue as I tend to think about the cramping when racing. Did or do you ever suffer from cramps?
Hey. It’s not something I’ve suffered with before, in training or racing. So not sure what to suggest if you’re convinced it’s not a salt issue.. as that is usually the problem. Certainly an odd situation if it’s not happening in training. Sorry I can’t offer any extra advice..
@@BenParkes thanks Ben for your time to reply. It is an odd problem. I say not salt, as I have tried with and without Electrolytes, preloading etc salt pills - everytime the cramp starts at around 10 miles then gets worse where I have to walk / run. I found the book Waterlogged by Tim Noakes interesting read. I'm sure I'll get to the bottom of it... Lester
@@namits3775 Hey homie, I'm a newbie so take my words of my experience... With a grain of salt ;)....
I was having ab muscle cramps every run for a month last year. But easy for me to figure out as I was doing lots of core and leg strength training... So muscles were mad at me and tight.
If you're doing training runs at race pace, going 10+miles, and they don't give you cramps then it's gotta be something you're doing for the race??? Maybe try a more moderate taper or peak? Are you going out too aggressive? Are you not stretching your legs enough? Warm-up is just as thorough as training?
If there's no difference at all then maybe it's just in ur head and you've gone crazy. 🥰 Welcome.
I wasn't stretching much at all last year and gave myself plantar fascia tears on my left foot. Set me back 5 months 😂
Yea that ab cramp is awful... Women have no idea what that's like. 😂
I say just carry on ur best, stretch ur core lots, stretch ur legs and hips lots too as those muscles if tight can pull on core muscles, do moderate strength exercises for the core (free weight deadlifts + front squats + dynamic planks and leg lifts).
@@praisethesun9005 thanks for your thoughts Reg, it is a mystery. I echo the race as with the training, however I do put pressure on for a PB, and the cramp starts at fast pace or slow pace and always around the 10 miles (never happens on 5k, 10k, Half Marathon races). I'm fairly new to marathon distance (and running) so I'll do the distance in training and next time will stick the watch in my pocket and just go to feel.... I'll keep trying..
I have done 2021 edition of South Downs Way 50. What a lovely race. Race report on my channel as well :D
Well done! Incredible effort and a well deserved win. :)
I’m a bad eater too but on the other side of the spectrum, a few chews while I’m on the move but mostly I just eat packets of crisps and watermelon and then run with fear in my heart as soon as someone else in my gender gets any where near the aid station...
Haha.. know what you mean. As soon as you look over your shoulder and see someone coming it’s time to goooo! My girlfriend has some GU chews, so going to try them!
Ben Parkes not sure if you have honey stinger in the U.K. but I really rate their chews, plus you can breathe while you’re eating them, I struggle to breathe trying to neck a gel!
Congrats! I'm jelly. I hope to run instead of jog one day. 🥰
My fueling tip:
Take it easy on sugar and caffeine. It always slows the pace I can intake food. :C Bugs my stomach, and too much sugar will also do that to me.
I use maltodextrin powder added in all my fluids to help keep me loaded on carbs. 'Science of Ultra' can teach you the math. You guesstimate how much water u'll be drinking and throw in the appropriate amount of maltodextrin so you're consuming as much glucose as your body can absorb through the intestinal wall.
And then I eat as much solids as 'i am comfortable doing'. (Edit: because since I'm already at max carb absorbtion from my drink, all I'm doing is eating something I love to keep the tummy, and myself, in a good mood)
Sooooo for solids think savoury! Your favourite savoury carb rich foods are the things you love. Potato pancakes and syrup, mashed spicy garlicky potatoes in a wrap, oil free bean patty burgers, tomato sauce and olives only pizza, baked fallafel, rice balls, avacado sushi rolls with soy sauce, oil free hummus, etc. Avoid salt + electrolyte supplements. As long as you're eating solid foods (that u've salted) and not sweating actual buckets u'll be fine.
I'll also bring apple wedges and green grapes. Over a whole race I'll slowly pick at a cliff bar or sip little bits of a gel.
Finally: If you're starting to feel sick and it's starting to slow u down... Make yourself throwup! You'll probably feel loads better. Get your fingers in there and let 'er rip. Please don't litter, bury your throw up. 😂
Dude, could u beat Sage Canaday in a fight? 🤔
ironman tooltime he’s too lovely.. we’d just end up taking about running non stop for hours!
@@BenParkes Haha and its right then that Sandi would sneak up and catch you unawares! 😬
Are u running Comrades? Cheers!
I enjoy your content Ben, but please for the love of God and all those watching your vids with earphones in... can you balance out the volume on the music between cuts. Painful.
Ben discounts do not work for preorder new cap :( #gettingitdone Cap
Try now! Sorry.. I had to tweak some categories on the website today and bumped the new cap out the category where the code works. Should be all ok now! Thank you
Thank you for the order.. will get it out to you as soon as the new stock arrives!! All the best for your running 🙌
Thank you! Looking forward for more of your TH-cam vlogs. Your progress is amazing! Go and smashed London Marathon!
10:19 This reaction shows how bad it was for you in the last part of the race.
I'd have a look into getting healthy gut bacteria, stuff like apple cider vinegar worked for me. Research it :)
Tailwind
Phones is also really good if you need to fund your races with drug dealing. You forgot to mention that 😂😅
Haha..
Great videos Ben but I wish you wouldn't keep saying yeah or 'so yeah' otherwise great stuff thanks