Hi Bernie - I also did Exmoor and loved it like you. Well done on
completing the run, certainly a tough one to start with considering
the distance was more like 29 miles than a 'mere' marathon, which will
also stand you in good stead for the Classic Quarter. I guess I know
a bit about tackling longer distances, not least because after being
very pleased to achieve my objective of winning the O60 award at
Exmoor in 5-55, I then did London next day in 4-14, which was also
very satisfying. I've also won my age group in the National 100k and
50k champs in the past and done 4 Comrades (56 miles in South Africa)
so I know how right you are to be asking sensible questions about the
longer distances. Longer runs are not to be taken lightly and need a
more considered approach than even a marathon since you going well
beyond the energy storage capacity of the body so getting the
nutrition right is very important in my view. The mental approach is
probably even more important though, because the longer the distance
the more good and bad patches you go through and it is often the
determination to get to the end despite sometimes feeling you cannot
go a yard further at times, which distinguishes a successful finish
from a DNS, rather than fitness as such.
First my thoughts on the Classic Quarter. I don't know your mileage
levels, your longest runs, what time you did at Exmoor or what age you
are, and these will all have some impact on tackling such a long run.
44 miles is quite a leap up from a marathon, but if you feel confident
then no reason why you should not have a go I'd say - being keen to do
it is part of the battle, but the right preparation will determine if
it is an ordeal or something well within your current capacity.
Ideally it would be good if you have done at least one other run at
around the 30 mile mark this year and/or several over 20 in recent
months to give you both the stamina and more importantly, the time on
your feet experience so you will have built up the necessary body
strength to ensure you are less likely to either get injuries or very
sore legs after such a long event. If you have not done as many miles
as this (and you have time in May and early June of course to get some
more long runs in anyway), then a very steady run with lots of planned
walking started before you have to is probably the most appropriate
strategy. Personally I am very slow starter (partly my age, but also
because I know a steady consistent pace and my stamina will usually
see me eventually passing lots of runners who went out too quickly too
early), letting the running come to me over as much as 10 miles before
I feel 'in the grove' as it were.
Personally I'd also be more than ready to tackle an event like Tough
Guy four weeks after an event like the Classic Quarter, but I'd know
that I would not be fully recovered from the miles (a good rule of
thumb is that it takes a day per mile to fully recover from an ultra
event) so would set my performance targets accordingly - ie. to finish
say, rather than push myself too hard. I don't think you could expect
to recover and get some really beneficial speed/power work (doesn't
mean you shouldn't do any, just not too much I'd say) in after the
Classic and before the Tough Guy though, recovering adequately makes
more sense and if you do you that should see your performance improve
anyway because of the increased fitness you will have after the
Classic Quarter.
As far as nutrition for the Classic is concerned, you probably could
get away with gels and energy drink, but I find gels get more
difficult to swallow as the distance goes up and my mouth gets dryer -
the sweeter the worse it is, so chose something like SIS gels which
are less sweet and 'gooey'. I swear by bananas and always carry
several with me in all races of a marathon or longer. They are always
easy to eat and absorb, give something solid in the stomach, which I
think is valuable in the longer events, and also contain potassium
which helps with muscle contractions and helps keep cramp at bay. I
also find jaffa cakes and soft flapjacks are good, especially early
on. It is important to plan your eating and drinking strategy before
you race, deciding the miles at which you will eat and drink, and how
much to ensure you get the necessary calories, because when you get
tired it is hard to make the effort unless it is already decided; a
lot of people fail to eat and drink when they should because fatigue
can lead you to be unable to make necessary effort.
A lot more could be said and this is already a long reply, but those
are my thoughts for what they are worth - I hope they are useful? All
the best, I'm sure you will have a successful run.
Phillip
