Race planning and goal setting
OK, so you entered an ultra coming up in a few weeks or months and wonder, what now? Well, other than getting out for training runs, one of the key factors to success (however you personally want to define that) is a good race plan. Knowing how to set realistic goals is a part of that plan. I make the following suggestions to help you get started in developing the plan and goals:
Start to work on the plan a while before the event, preferably a month or more in advance, when you still have time to make modifications to your training plan. Consider the following factors in coming up with a race plan: course terrain, cutoffs, your previous two months training, the likely weather, aid station locations, crew meeting points, time of sunset/sunrise, creek crossings, altitude, etc.
Develop a rough timetable for the week before the race, including your training (i.e., taper), the evening before the event (including supper), and the race morning (i.e., time to awaken, get dressed, have a snack, drive to start, check in, etc.).
What to put in your race plan? Look at the following: start pace for the first two to four hours depending on event where on the course you want to walk; clothing and shoe changes; special meals at aid stations; crew meeting points and what you want to do at each - give your crew a set of instructions and an itinerary/timetable; estimate of time between aid stations and time spent at aid stations, including shoe/clothing changes and medical attention; and when and roughly what you will eat and drink.
Also, consider how you will handle problems such as blisters, nausea, dehydration.
Goal setting: Some of the details in your plan will depend on what goals you set. I use a system of three goals in one, which is developed in detail in "The competitive runners handbook" by Bob Glover. These goals are termed "acceptable," "challenging," and "ultimate."
Goals can be whatever you want, depending on your tastes and background. They can involve time, distance, finishing the event, giving your best effort, or learning a few things. To give an example, when I ran my first 100 miler (Vermont '92), I had the following goals:
Acceptable: finish the event within the time limit, stay patient and keep from getting blisters,
Go To Page: 1 2
