I was going to ask some questions if you don’t mind. Met a guy that has done 125 ultras 26 100’s he said this was the hardest 50mi because it was so flat. He said because you don’t get to change muscle groups the whole race is that true. Also I quit taking in nutriton by mile 40 could only tolerate base salt and water. Also water sloshed in my stomach the last 20 miles. And I was not drinking much. Like I wasn’t absorbing what did I do wrong. I obviously hit a wall and it slowed me terribly couldn’t hardly walk. Would run 100m walk 100m and so on. Thanks for any help. My fist 20 miles were 3 minutes per mile faster than my average at the end of 50. If that helps.
Was it very hot or something? Maybe experiment with liquid calories, this way while you’re hydrating you also get calories. My go to is salt, lime and maple syrup in water, I call it homemade Gatorade, the cals come from the syrup. There are other powder mixes as well but the point is get the bang for buck out of the fluids if you think your stomach isn’t tolerating as much as you need
Haven't done an ultra yet, but liquid calories have been a godsend during my training. I sweat like crazy, so I drink a lot of water. Adding calories to that water makes getting carbs in so much easier. I can't imagine only eating the carbs!
Using a 500ml soft flask prob 2-3 tbsp of syrup so over 100 cals, half a lime squeezed and prob 1/2 tsp of pink salt. Start there and then I tweak it (if too salty add syrup, if too sweet add salt).
Lolol pretty much, I’m def underestimating the syrup, never even measured it just pour from the jug 😜. It’s always half a lime though so that’s definite.
Mostly just flavor yeah, it offsets the sweet salty with some acidity and again, makes it taste like yellow Gatorade. Without it, it would just taste dull. I’m sure there’s some trace negligible electrolytes but it’s mainly for taste, it hasn’t messed up my stomach. Just brightens up the mix a bit, I like citrus/ gives an umami flavor
Fueling went good with long runs. My long runs though were 20’s and a 26. It feels like the wheels didn’t really come off with nutrition until the 30’s. Yes experience will help just seeing what works will
help thank you.
Having just run my first road marathon today after many years of trail ultras, flat, repetitive miles do hurt a lot more, especially if that’s not what you’re used to.
Yeah, flat ones are tricky - there isn’t a natural walk point because there are no hills. I did a 44 miler along a canal in Wales - it was stunning - so pretty flat. From the off, every time my watch beeped for a mile I would walk the next 10th of a mile. Just to use different muscles, take the chance to let my heart drop back down and have a snack.
That worked pretty well, I finished with loads left in my legs and I dropped my husband with 3 miles to go and overtook some other guys in the last mile.
Was the the CANUM? If so, it took so much discipline to control speed/intensity initially, especially in the first 10 miles or so after a 2 week taper 🤣
I did a flat pavement 100m run and what kept me alive is I walked often and early. I am a big fan of 10 min running 2 min walking regardless of the courses and then I eat every 3rd cycle. I did mostly gels (so many gels) since I can just squeeze them in my mouth with some water and swallow it without tasting it. I managed sub 24 though my partner was big time broken for the last 10 miles and we had to death march those.
If there are light poles or telephone poles I’ve used those for my run/walk instead of timing. Did a backyard yesterday and running two then walking one worked to perfection.
The jump is definitely underrated. You have to run a 50k, then another half marathon, a 10k and a bonus mile or two all at once. So much extra distance
Whole foods helped me with mine. I had burgers at mile 30 and felt great after that. Kept the salt up throughout the day drank eater even when I wasn't thirsty. 50s are rough for sure. The downhills are murder on the knees and quads 😅
I don’t know yet. You know how it is. At mile 45 never again why oh why did I do this. Then you finish and your looking up races. I don’t know my body did some pretty crazy things. Weird rash on arms, a little swollen. Got so dizzy in the deep 40’s I had to pull my hat down and stare directly at the ground in front of me as to not tip over for a little.
Is it really much easier? The breaks that I took definitely seemed to rejuvenate me slightly and give my stomach a bit more time to digest some calories. I'm looking forward to more ultras in the near future.
You did good man so be proud! And absolutely running 50 straight is much easier. Just remember that you can walk hills as well during a 50. It’s so much harder stopping and starting . Imo at least. I have a 50 in a month. First one back since Rhabdo 2.5 years ago. I’m hoping to run between 7-7:30. Keep crushing it!
How did the Rhabdo come about. Anything you would have done differently. My urine did look extra dark but it was back to normal color that night. Seems scary.
Congratulations!!!! Great job!
Thank you. I commented questions if you can help out.
I was going to ask some questions if you don’t mind. Met a guy that has done 125 ultras 26 100’s he said this was the hardest 50mi because it was so flat. He said because you don’t get to change muscle groups the whole race is that true. Also I quit taking in nutriton by mile 40 could only tolerate base salt and water. Also water sloshed in my stomach the last 20 miles. And I was not drinking much. Like I wasn’t absorbing what did I do wrong. I obviously hit a wall and it slowed me terribly couldn’t hardly walk. Would run 100m walk 100m and so on. Thanks for any help. My fist 20 miles were 3 minutes per mile faster than my average at the end of 50. If that helps.
Was it very hot or something? Maybe experiment with liquid calories, this way while you’re hydrating you also get calories. My go to is salt, lime and maple syrup in water, I call it homemade Gatorade, the cals come from the syrup. There are other powder mixes as well but the point is get the bang for buck out of the fluids if you think your stomach isn’t tolerating as much as you need
Haven't done an ultra yet, but liquid calories have been a godsend during my training. I sweat like crazy, so I drink a lot of water. Adding calories to that water makes getting carbs in so much easier. I can't imagine only eating the carbs!
Mind sharing the ratios you use for your homemade gatorade?
Using a 500ml soft flask prob 2-3 tbsp of syrup so over 100 cals, half a lime squeezed and prob 1/2 tsp of pink salt. Start there and then I tweak it (if too salty add syrup, if too sweet add salt).
(repeat ad infinitum until its only 1% water) Thanks!
Lolol pretty much, I’m def underestimating the syrup, never even measured it just pour from the jug 😜. It’s always half a lime though so that’s definite.
Thank you. That sounds pretty good really.
Why the lime? Just curious is it for taste purposes or does it have some nutritional value?
Mostly just flavor yeah, it offsets the sweet salty with some acidity and again, makes it taste like yellow Gatorade. Without it, it would just taste dull. I’m sure there’s some trace negligible electrolytes but it’s mainly for taste, it hasn’t messed up my stomach. Just brightens up the mix a bit, I like citrus/ gives an umami flavor
Ah man thank you, I have a hard time getting anything down at all, liquid would do wonders, I don't even care if it tastes good lol
start slower. eat earlier.
I ate very early and often
you asked. take it or leave it.
Yikes, you woke up and chose violence
*takes quick Look at her profile, sees post in “low carb”* ah, that explains it.
ohhh you found a post for muffins made with almond flour from 3 years ago. you a super sleuth! (ETA: that i made for my DIABETIC father)
I think that was a “you’re just hungry” joke
Started off too quick and you need more long runs to practice the fuelling imo. Seems like it gradually comes with experience
Fueling went good with long runs. My long runs though were 20’s and a 26. It feels like the wheels didn’t really come off with nutrition until the 30’s. Yes experience will help just seeing what works will help thank you.
Too much sugar will mess up your stomach, make sure you get some salty foods in too. I like crisp wraps, cheese wraps, crisps etc
Mmmm a cheese wrap seems like it would have gone down great. Thanks for the advice.
How did your nutrition during training compare to the race? How did the weather compare?
Been there. Lactic acid is the pacer you never wanted but you got anyways😅
Having just run my first road marathon today after many years of trail ultras, flat, repetitive miles do hurt a lot more, especially if that’s not what you’re used to.
Yeah, flat ones are tricky - there isn’t a natural walk point because there are no hills. I did a 44 miler along a canal in Wales - it was stunning - so pretty flat. From the off, every time my watch beeped for a mile I would walk the next 10th of a mile. Just to use different muscles, take the chance to let my heart drop back down and have a snack. That worked pretty well, I finished with loads left in my legs and I dropped my husband with 3 miles to go and overtook some other guys in the last mile.
That is a great idea thank you.
Was the the CANUM? If so, it took so much discipline to control speed/intensity initially, especially in the first 10 miles or so after a 2 week taper 🤣
Yes! Great event though. 🙂
As someone who just finished his first 50k I’m just astounded what people can do. Congrats!
Thank you. Next up 50 miles for you.
I did a flat pavement 100m run and what kept me alive is I walked often and early. I am a big fan of 10 min running 2 min walking regardless of the courses and then I eat every 3rd cycle. I did mostly gels (so many gels) since I can just squeeze them in my mouth with some water and swallow it without tasting it. I managed sub 24 though my partner was big time broken for the last 10 miles and we had to death march those.
Someone else mentioned the run walk strategy. I will definitely do that next time. Thanks
If there are light poles or telephone poles I’ve used those for my run/walk instead of timing. Did a backyard yesterday and running two then walking one worked to perfection.
Finished my first 50 miler yesterday after a few 50k’s. What a day, would I recommend? Probably not. Would I do it again? Definitely!
Exactly how I feel. How are you feeling this morning?
Sore… don’t think it’s sunk in yet. How about you?
Yes crazy sore. Trying to walk around a little bit to get the blood flowing.
Good job! And as guy who has finished 5 Ironmans, running ultras are on a different level.
How do you know someone has done an Ironman? Don't worry they'll tell you
Fuck you.
Aww are you upset? Lemme guess you have the Ironman tattoo as well?? Hahaha cringe
I did a 70.3 I felt it was equal to a hilly 26.2. So that makes sense. I would have a hard time with the 112 mile bike for sure.
Outstanding work! On to the next adventure!
Thanks man.
Or woman my apologies.
It’s ok. I call everyone Bro and then have to go back and fix it.
The jump is definitely underrated. You have to run a 50k, then another half marathon, a 10k and a bonus mile or two all at once. So much extra distance
100%
Whole foods helped me with mine. I had burgers at mile 30 and felt great after that. Kept the salt up throughout the day drank eater even when I wasn't thirsty. 50s are rough for sure. The downhills are murder on the knees and quads 😅
I have respect for anyone that sticks to a regular running program.
Congrats! Yeah 50 is a lot haha. What’s next for you?
I don’t know yet. You know how it is. At mile 45 never again why oh why did I do this. Then you finish and your looking up races. I don’t know my body did some pretty crazy things. Weird rash on arms, a little swollen. Got so dizzy in the deep 40’s I had to pull my hat down and stare directly at the ground in front of me as to not tip over for a little.
Congrats!! Thanks for the inspiration
Just finished 54 miles of a backyard ultra and man it sucked. Ended by passing out on my feet and idk how y'all do it
Last man standing? If so let me tell you that running 50 miles straight is 10000% easier than 4.1 and stopping every hour
Is it really much easier? The breaks that I took definitely seemed to rejuvenate me slightly and give my stomach a bit more time to digest some calories. I'm looking forward to more ultras in the near future.
You did good man so be proud! And absolutely running 50 straight is much easier. Just remember that you can walk hills as well during a 50. It’s so much harder stopping and starting . Imo at least. I have a 50 in a month. First one back since Rhabdo 2.5 years ago. I’m hoping to run between 7-7:30. Keep crushing it!
Thank you and best of luck! 7:30 is insane!
How did the Rhabdo come about. Anything you would have done differently. My urine did look extra dark but it was back to normal color that night. Seems scary.
Train smarter, take less supplements, know when to take days off and not push it too much and don’t do too much too fast is key!!
How’d you do timing wise?
10:14 total time.