I’m well over the half way point in training for my next big race, the Tawawera Ultramarathon 50K, which takes place in Rotorua, New Zealand. (Check out their marketing video. It’s a little cheesy, but wow. That scenery)
The Tarawera 50K will be my second international race ever - my first was the 2015 Patagonia International Marathon 60K just one year ago.
This will be my 5th ultra-distance race since then, and though I feel like I’ve been training pretty much the entire time, something about preparing to race in a foreign country - running with people from all over the world through an exotic landscape I’ve never experienced - adds extra excitement.
Given that I was training for my first ultramarathon exactly one year ago, it’s hard not compare the experiences. Here are a few lessons I’ve learned over the past year, and am keeping in mind as I prepare for the Tarawera 50K:
The training plan is guide, not gospel.
When training for my first ultra, I followed Hal Koerner’s 50K training plan exactly, and it paid off when I was the first woman to cross the finish line in Patagonia. That training plan took me from a casual mid-distance runner to a mid/front-pack endurance athlete, mentally and physically.
Since then, I’ve been maintaining a solid base of 40-60 miles per week, so I’m starting race prep for the Tarawera 50K from a difference place, in terms of fitness, knowledge of the outdoors, nutritional needs, and the endurance mindset. While one year ago, I was solely focused on building my mileage base, I’ve got that down now, and that focus has shifted to building efficiency as a trail runner, and maintaining mobility. While I’m referencing Hal’s training plan for the Tarawera 50K, and following it mostly, I’m also referencing my body’s signals, taking time for rest when I need it, and prioritizing my CrossFit routine to maintain time with friends, and avoid burn out from too much running.
The long runs are still necessary.
Short runs in a training plan keep your body conditioned for movement, and your mind prepped for competition. Long runs build endurance, discipline and confidence. Skip them and you’ll pay for it on race day. The adage, “you get what you give” rings true in this case. If you do nothing else, get the long runs done.
Train specifically, or not at all.
In my short year of many ultras, I’ve learned some very real lessons about the importance of training for the specific conditions you'll encounter on race day. Case in point, I trained with great discipline for the Holiday Lake 50K this past February, only to finish with the worst race experience of my life. How did that happen? My training took place at a time when the Mid-Atlantic was covered in ice and snow, and rather than throw on some crampons and brave the elements, I took a lot of my long runs on the treadmill in a cozy indoor gym. Even a treadmill run on a steep incline will not prepare you for real world, in the woods, frozen-wind-blowing-in-your-face reality.
The Tarawera 50K is completely trail, with about 5,000 FT of net elevation gain, and will take place during New Zealand’s spring time, so temps will likely be averaging around mid-50º F, and there's a high probability of rain, for at least a portion of the day. The race will include the largest field I’ve seen in an ultra, so I’ll be mentally prepared to start with a pack, and find my own rhythm. This is what I know, and this is what I’m training for.
Trust your intuition, and remember your why.
I run because it adds balance to my life, gives me self confidence and contributes to a positive outlook, which ultimately carries over into my relationships and work life. If you feel like you’re over-training, take a rest day. If you’re losing sleep at night because you’re stressed about the next day’s training run, ease up on yourself. You’re already pushing your body to physical extremes it may have never experienced before - putting added pressure on yourself will do no good. Remember why you run, and let that motivation be your north star.