Struggling to pace your 50 or 100 Miler? | Try this…
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- เผยแพร่เมื่อ 8 ก.ค. 2024
- Check out my film - Running 100 Miles in Less Than 24 Hours - • Average Runner Runs 10...
In the past, I would redline it for the first 30k then hang on for dear life, but eventually I came a cropper and from my first serious DNF in Kenya in 2019 I started to work on my running technique and racing strategy.
One study out of the Human Performance Laboratory at California State University shows that participants require on average 23 more calories per mile to run rather than walk.
23 calories per mile don't seem a great deal until you start running ultras.. then every calorie counts!
You need a strategy for running your ultramarathons and hopefully, this video will help you.
Here are my 8 tips and 5 techniques for creating your 100-mile run strategy.
Remember: Running an ultra or a 100 miler is an exercise in problem-solving... Always remain flexible and concentrate on things you can influence.
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Tips
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- Plan ahead of the race
- Create If / Then strategies
- Write it down!!!
- Brief your crew
- Test it
- Make the most of the easy miles
- Minimize faff time in checkpoints and aid stations
- Hydration & fuelling
During the run - Don't get caught up in any one single technique. Mix it up as and when you need or feel it is appropriate.
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5 Techniques
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- Time - Slow down... If it feels easy, you're probably going a little too fast!
- Walk for 10 mins every hour
- Run the flats & downhills, walk the uphills
- Run a lamppost, jog a post & walk a post
- Run 100, walk 100...
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This is fantastic stuff. It's so good to hear these tips from a 'normal guy' instead of an elite ultra runner. It makes you realise this stuff is possible for mere mortals. I ran my first marathon and 50k in Oct and Dec 2020. Planning to do a 40 miler this June when the days are nice and long. Thanks so much for sharing, you have a new sub :-)
Amazing. Thanks Graham. Good luck with your goals 👍
Loving your vids and advice.... you're making me realise that with strategies and a bit of planning I may be capable of more than I think. I love your personality and down to earth way of presenting too. I subscribed yesterday after your 100 miler came up on my homepage. "You two are not chickens" 🤣🤣🤣
Thank you, Sir. These are very practical tips for any runner. That’s a beautiful landscape as well.
Great video, just the advice I needed before attempting my first 100 miler in a weeks time. Whilst watching I thought this guy sounds like he is ex-military, towards the end you confirmed it. Thanks for the down-to-earth explanation👍
How did your hundo go?? My first is in 5 weeks (Nov 13th).
@@stingburn It was very tough, not going to lie, Cotswold Way century 102 miles 4000+m elevation. Managed to complete it before the cut off time. Good luck, I'd say pace yourself be prepared for blisters, find a running buddy or two of similar pace and personality if possible to eat up the chuck of the miles, spend as little time at checkpoints where possible, be politely ignorant to others that may slow you down unless they need genuine help, try and walk fast when walking 👍🙂
Great stuff, Craig!! Agree so much with your points and on embracing the walking. Congrats on your 100 miler too!! Thanks for posting, glad to get this while it is fresh!!!
Thanks Joe 🙏
Just found your channel, totally awesome! Keep it up mate!
Perfect timing! Just training for my first 100k and thinking about different pacing strategies.
Great video! Love the lamppost strategy. I use it during fartlek runs in training, but have never used it in a race.
Getting ready to do a 100 miler in 2 weeks these tips help
The best of luck with it 👍 keep me posted!
Awesome tips boss. Sounds simple when you say it, but I am / was the same as yourself not having a plan and absolutely hanging. Great tips I’m using for my Guinness world record attempts. I’m attempting 100 miles before August bank holiday. Wheelchair rolling can always be adapted.👊
Completely different tips to the norm. Great insight into your process. Pleased I came across this channel. Keep up the great work and I'll look forward to the next ones.
Thanks Tom. Glad you feel I provide something different 👍
Thanks for posting Craig. Good tips in there , totally right about the easy miles taking it all in and appreciating what your doing, sometimes on them long runs I can question what the hell am I doing , I’m a 51 year old and just about to do my first 50 k. Ran the Lang dale marathon last year , it rained pretty much most of the time and I had a knee injury half way but just kept going and smiling through it .
Hopefully I can apply some of these tips to my considerably shorter runs 😄👍🏻🏃♂️
Yep - big thumbs up for the 100:100 technique...especially with long, hard slogs of road or "boring"" bits when you're tired, totally over the 80s playlists/podcasts and just want to get done..! x
Thank you so much for making this video-- I attempt my first hundo November 13th, 3 days after my 40th birthday and this advice is going to help immensely!
How'd it go!?
The channel is brilliant keep the blogs coming all the best
Thanks Raymond.
Brilliant advice. Thanks for that Craig
My longest distance has been 127K and I've done three 100k runs powered primarily on Tailwind. I've signed up for a 200k (Kerry Way Ultra) in September and am unsure whether Tailwind alone will get me there. Do you have any advice? Thanks
Hi Brian. I have heard the Kerry Way Ultra is stunning! I like to mix up liquid & solid foods and sweet and savoury... it's amazing how your taste and stomach can change through an ultra with exhaustion. By covering all bases, I always have something to turn too. For planning I aim for 200-250 cals an hour from tailwind and 200-250 cals from sold foods. Hope this helps?
Top information and great scenery.
Glad you enjoyed it
Bud, thanks for this. Last April I set myself the challenge of 50k by my 50th, next Aug. Most of my phys has always been far too hard... my advice for anyone new. Slow down, then get a heart rate monitor...and slow down more! You've convinced me to slow down even more and maybe that 50k will become 50 mile..."maybe"(hopefully). Knew you were ex mob before you said it, I'm an ex Crab, with credibility...Chinook aircrew. Always liked phys, but now really enjoying running. Look forward to your next vid.
Awesome mate. I have a lot of time for aircrew. Good luck with your training mate. Keep in touch
Oooh, I use counting a lot - works well for me. Especially uphill.
Hey Craig, loving the content and the no nonsense approach. First 100 in early May and this Saturday it's 30 miles full kit, pacing test, nutrition test so very timely. Had thought about counting so will be giving that a go near the end. Cherrs
Good luck with it Neil. Let me how you get along.
31 miles completed with 25/5 run walk strategy taking nutrition on during the walk. Kept pace constant all the way and felt good... And got email from Centurion conforming TP100 is on so a good weekend!
Great video Craig
Thanks Dave 🙏
Thanks Craig, great tips. Just curious, were you a military man in a past life?
Hi Craig my tip would be to reccy route to save time on navigating on race day. 😎
Yeah good one. I almost included that one in the list.
as a health enthusiast and an ultra runner, I'd say you should tighten up your diet. You will really benefit from losing weight, not hating. I weighed 120kgs at the start of my journey 8years ago, just carrying around less weight really helps!
Thanks for your comment.
Lol, you just answered my question😂👌
Definitely wetting my appetite, currently planning 🙃
Go get it Al 👍
What tracker did you use mate?
I had a tracker from the race organiser but also used live track on my Garmin@@gingeral - I know the race organiser of Beyond Marathon rents the trackers out at a good price. www.beyondmarathon.com/personal-charity-challenge-fkt
Keep me posted Al... Especially if you need support or an extra cameraman :)
@@CraigWilliamsUltra thanks Pal, appreciated 👍
Would you do MDS again ?? . I am switching from Triathlon to ultra and longer stuff and MDS is on the list of things to do.
I don't feel compelled to do it again, but I would do it if I was invited or a friend asked me to accompany them. I think there are so many better and tougher races out there. The MdS is very very commercialised now. Good luck with it though. It's a great entry race into the world of multi-day ultras. Let me know how you get along.
Hi Craig. Whats the best method to contact you privately ?
Hi @@electronic27 send me an email if you like craig@getcraigwilliams.com or search Craig Williams Ultra on Facebook or Insta 👍