Ultra Marathons

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NDWDave Feb 2017 7:10pm, 4 Feb 2017 1,777 posts	0 NDWDave Have a look at previous results. I have done some analysis on the centurion races here 76thmile.blogspot.co.uk I have hopefully learnt from my pacing fail. These are all early starts so it might be different for LL100 or UTMB. I aim for 50 in under 10 hours and then more walking and aid station stops second half to sneak under 24 hours (flattish Southern races). The nights are so much slower due to cumulative tiredness and the darkness
Liliaicha Feb 2017 7:43pm, 4 Feb 2017 9,693 posts	0 Liliaicha I think it depends on the route. For the NDW100 I "banked" time in the first 25 miles to see me through the tough section from Box Hill to Reigate. I knew the route well so I knew where I could make up time. Got to 50 miles in 10.15, and 100 in 23.47.
NDWDave Feb 2017 7:52pm, 4 Feb 2017 1,778 posts	0 NDWDave I got to 50 in 10:17 this year but Detling and the heat had destroyed me and I finished in 25:31. I was surprised how similar the average splits (rebased) were for the 4 races
Pompey Paul Feb 2017 8:09pm, 4 Feb 2017 5,194 posts	0 Pompey Paul Nice graphs NDWDave. Have you got the same for SDW100 by any chance?
NDWDave Feb 2017 8:16pm, 4 Feb 2017 1,781 posts	0 NDWDave 76thmile.blogspot.co.uk
Pompey Paul Feb 2017 8:20pm, 4 Feb 2017 5,195 posts	0 Pompey Paul Thank you I ran SDW100 last year and am back again this year for more
NDWDave Feb 2017 8:38pm, 4 Feb 2017 1,782 posts	0 NDWDave It is a fantastic race.
Pompey Paul Feb 2017 8:45pm, 4 Feb 2017 5,196 posts	0 Pompey Paul Couldn't agree more. Are you in for this year?
Silver Strider Feb 2017 9:30pm, 4 Feb 2017 1,570 posts	0 Silver Strider Fenners - Don't forget when considering pacing strategy that the level of navigation required, the propensity to make mistakes and the natural slowing of running in the dark all play their part. As does the change in course elevation. As a general rule of thumb I tend to take aprox 2 hours longer on a back 50 than the front 50 assuming the elevation change is similar and any course deviations are minor Like Dave I ran the Centurion Grandslam last year and slotted a 50 in between most of the 100's. That being said I was only relatively quick at the first 50 (SDW) and the first 100 (TP). Agree with Flanker that proper full recovery from 100% race effort takes a good few months. But the body adapting to cope with what you throw at it can take much less. As my year unfolded I chose to run with in my optimum capability as it was the only way I could get from event to event uninjured and keep every day life well balanced. I spent 3 days in bed after my first 100 nursing damaged and swollen feet, sore back from pack rash and excrutiating doms (SDW 2013). Probably 2 weeks before my body was starting to work properly. Needless to say my preparation was not what it should have been. 3 years on and many lessons learned I went to work the Monday after every race this year and plan to after Arc of Attrition in a weeks time. Treat it as active recovery. Having said that if i try and race a marathon my calfs are mullered for at least a fortnight. Out of practice from racing hard Getting round steadily and racing have vastly different impacts on my body. Things that have made huge differences to the relative comfort / discomfort of 100 mile events for me now compared to then are all about nutrition, body care and kit choices before and during the event. Coupled with how I plan my recovery and react to each post event situation as it arises. Hope this helps in some way.
NDWDave Feb 2017 9:47pm, 4 Feb 2017 1,785 posts	0 NDWDave Paul - not this year unfortunately...