Pre-Race Planning & Practice
- Hydration/electrolyte replacement strategy-weigh before and after long run to determine water loss or use thirst as a guide. Drink primarily fluid with electrolytes.
- Fueling plan - 200-300 calories per hour. Caffeine is highly recommended if you can tolerate it
- Run/walk strategy-practice!
- Drop bag (calories, chafing, blisters, stomach, clothing, shoes)
Pacing
- Have at least a rough idea of your capability to determine if your pace is appropriate
- Goal should be to run the last half as fast as the first half
Minimize weight on body
- Shoe weight
- Weight on body
- Water storage- only carry enough water to get to next aid station
- Use a waist pack, ultra running shorts, waist bottle, or handheld if possible
Minimize wasted motion
Running form - https://www.youtube.com/watch?v=zSIDRHUWlVo
- Cadence (170+, fight under the center of gravity)
- Posture (upright, shoulders back, hips forward),
- Arm swing (nip to hip)
Mental strategy
- Live in the moment-keep your focus on the current mile or next aid station
- Smile frequently - https://uk.news.yahoo.com/why-eliud-kipchoge-smiles-runs-092500940.html
- Mantras/positive affirmations
- Gratitude/appreciation for your ability to participate and view the beautiful scenery
- Don’t allow negative thoughts to enter your mind
UltrasignUp Race Results:
https://ultrasignup.com/results_participant.aspx?fname=Rick&lname=Martin
Destination Health Links:
Email:
rpm.destinationhealth@gmail.com
Facebook:
https://www.facebook.com/DHpodcast
Instagram:
https://www.instagram.com/rpm.dhpodcast/
Strava:
https://www.strava.com/athletes/5971143
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