This blog contains information that I recently shared with the 809 athletes who are utilising my Ultra Trail Australia Training Planners & The Trail Running Guidebook for the upcoming 2019 UTA100, 50 & 22km events. The advice is relating to how to conduct your longest training missions which for the 100km athletes is up to 8hrs in duration. I hope you also find it useful!
During mission tips that will carry beautifully over into race day too:
• Begin with an athlete’s mindset. I call this ‘athlete’ mode – check in with your body and ensure you listen to what it is telling you. How do you feel mentally, physically and emotionally?
• Then try to conjure up your inner wilder child. Try to play, explore, laugh and learn how to immerse yourself in the experience. Enjoy leaving ‘race’ thoughts behind and instead ask yourself, ‘right now, where else would I want to be?’ Hopefully, you find excitement and positivity in the answer to this question!
• As the hours' pass, think about shifting into the meditation zone. I find this is my ‘warrior mode’. Turn inwards and feel the rhythm of your running, your breath and the dancing nature of trail running.
• Don’t forget to also practice your hiking skills and long sustained uphills where possible. I suggest walking anywhere from 20-40% during this long mission as you will likely find yourself walking at times on race day and it is important to prepare mentally and physically for this.
• Throughout this whole period remember to refuel frequently. I strongly encourage you to keep a constant supply of jelly beans and glucose tablets on hand, as well as your race day nutrition. Practice, practice, practice and learn!
• Towards the end of the mission, check back in with the athlete’s mindset. How am I feeling now – mentally, physically, emotionally? If you still feel confident and strong then play for the remainder of the Mission’s duration. If you know that you might be at risk of digging a big hole that may be difficult to recover from then please call-it-a-day. Learn from the experience, work out what you did really well and what you could improve on for next time. You will have one more mission to practice in before event day.
• After the mission, your focus needs to be on recovery, recovery, recovery. I write at lengths about this in my Trail Running Guidebook. I would strongly recommend booking a massage for yourself as a reward for your hard work in training to date and your long mission. Then, take your time returning to training. Take as long as you need to recover before you jump back into my planner. We don’t want to take any risks!
In preparation for the upcoming challenges, now is a good time to gather the rest of your mandatory gear together. Whilst we are all crossing our fingers and toes for fine weather in May, consider how you can prepare for either wet or hot conditions.
However, despite all of the above excitement and as we move into April, it is a brilliant opportunity to remove some of the pressure you may be feeling about race day. I believe that Autumn is a time for ‘letting go’. Let go of some of the fear and nerves you may be carrying. I highly recommend listening to my podcast with Dr Clive Stack – Listening to your emotions. A good way to unwind is to carve out an hour a day for you. Use this time to do whatever makes your heart sing or reenergizes you. Then, add some more time with friends, try different activities or new running routes. Keep it fresh & playful!
Best wishes! Hanny
These articles are a collection of my writing. If you have feedback or questions, would love to hear from you!