The stats
• 100 miles
• 180,000steps
• 12,000 calories burnt
• 10,000 calories consumed
• 8litres of fluid drunk
• 4X back to back marathons
• Elapsed time: 22hr 18mins
• Moving time 20hrs 34minutes
• Average moving pace 12:12 minute miles
• Average elapsed pace: 13:25 minute miles
• Supporters throughout the day
Synopsis
You will be in pain, most likely feel sick at some stage, and have a high chance of not finishing were the common themes presented through the hours of reading surrounding a century run. It is also often cited that a 100-mile run is 16 times harder than a marathon and is the epitome for an ultra-runner to run 100 miles! Fortunately, the pain element and challenge that comes with ultra-endurance challenges whether that is by bike or on foot is my primary rationale to continually push my limits and search for my breaking point. I possess an obsessive nature to challenge myself from a sporting and academic perspective, and thus, I will be studying for a PhD in September 2021 whilst balancing my sporting commitments; I have a continual feeling of discontent and obsession to search for the next challenge.
The thought of running 100 miles was a sporadic endeavour, it was immediately after I completed my inaugural 50 miler during one snowy morning which was based on limited training; I initially planned a 10-mile plod to Derby but as usual, my thoughts expanded, and I ran another 40miles as the snow was too beautiful to stay inside. It is important to note that I had a large base fitness of endurance, and it is common that I spend at least 20hrs per week of cardiovascular training within some format, albeit this was still not of a specificity nature for an ultra. Nevertheless, the 50 mile run spurred me on to think what I could have run if I trained with specificity and discipline towards an event. Therefore, once I got home after running my furthest distance I was pondering over the next challenge. All I thought was to double the distance of my previous longest run and so the planning and preparation to run 100 miles in under 24hrs begun. My mind had already moved on from running 50 miles, my sore legs were just an inconvenience that I had to wait a few days before I could get back to training and give it everything to see if running the distance was even possible. However, this time I gave ample time to train for it, I could not just run 100 miles off the cuff like the 50miler. Thus, after research surrounding training plans and reports, most runners take years to train for running 100 miles albeit I concluded with a degree of naivety and positivity that 3 months should suffice, and that is how my next challenge came around.
I couldn’t comprehend the distance to run 100 miles, it was 4 marathons back to back but an analogy and quote I stick to in life is to “think of the process and not the result”. Hence, I primarily focussed on for the next 3 months was to run the session I had planned for the day and recover quick enough to be able to run the next one without thinking too far ahead of what I had to be ready for. Training each week consisted of running 5-6 days with at least one rest day including 2 marathons that were primarily back-to-back. It became an obsession and a cycle of eat, sleep, run, study, repeat. I unfortunately picked up an injury three weeks prior to the big day with tibialis anterior (tendonitis), this was not perfect preparation after having no injuries for 2 years because I adopted an improved training balance between running (following an 80/20 strategy) supplemented with low impact aerobic cycling. Although considering the enormity of miles, hard packed terrain and sudden increase of training load, I got off lightly with a low-level injury because training for ultras becomes a fine balance between preservation of the body and increasing the miles. Nonetheless, I started on the line as I also invited fellow runner Mark to attempt the challenge along with a breadth of friends to support for part of the day; I was too stubborn to postpone the date and let others down despite not feeling 100%.
To conclude, I am proud to announce that Mark and I both completed the 100-mile challenge, we are eternally grateful for the huge support of Belper Harriers runners, friends and family throughout the challenge; without their commitment and dedication to supporting us, the challenge would not have been possible. I hope the write up provides an insightful recollection of the 100-mile run, what it consists of, and the training required.
Running companion: Mark
Firstly, as alluded to within the synopsis fellow Belper Harrier, Mark Beighton was also attempting to run 100 miles with me. Having seen over the years Marks epics and entrance into the 112-mile Winter Montane Race challenge, I put forward the proposition if he would like to support or run the whole route with me. I tactically posed the question to him while he was at a low point due to the Montane Spine that he entered was cancelled (due to Covid). After he spent months of hard winter training, I thought who with a sane mind would accept a challenge of this scale with a clear mind and thought process! Thus, he eagerly accepted the full challenge and attempt to run 100 miles on foot in under 24hrs. It would be the first time either of us had run this distance, so it was an unknown territory of how we would cope. It was wonderful news Mark accepted to run with me and a bonus was if I began to struggle during the run, I could rely upon his firefighter strength to carry me for the day. Having a partner to run the 100 miler with was brilliant; Mark and I jelled incredibly well in preparation for the event, we regularly discussed how our training was going and we recced the route together. Although the route didn’t require any navigational competencies having a partner to double check their watch to keep us to our target pace and nutrition timings reduced human error of any fatal lapse of judgment which could significantly impede the challenge. Our differences in physiques with Marks Ironman nature and my celery stick arms and legs played to one another’s strengths, we could push one another along during each other’s high and low points and have a constant throughout the day. We empathised with each other’s excruciating leg pains whilst our support runners were bounding around us with fresh legs and energy who to an extent couldn’t comprehend what we were mentally or physically going through at the time. It was a fantastic companionship who I can’t wait to do more endurance endeavours with.
The route
The route started near the Hurt Arms, Ambergate on the A6, it took an immediate turn up to the Cromford Canal via Chase Road; this was the only major lump of the challenge. It was a simple route where we ran to Rowsley and then back x4; each out and back loop was 25miles along mainly trails and the A6 road through Matlock Bath. The route was substantially different to our normal hilly runs around the Peak District or the Lake District; it was almost pan flat which posed different physiological challenges like not having a change in pace from climbs or descents which meant we used the same muscle groups for the entire day; it required the utmost mental robustness to keep moving back and forward along the same flat route for 100 miles.
The sole aim of the challenge was to complete 100miles in under 24hrs this required each out and back marathon to be completed under 6hrs or at a pace of 14:24 min miles or faster, whilst ensuring I remained within Zone 1 or 2 of my heart rate (below 150bpm). It is important to note this time window also had to include fueling, stretching and any changes of clothes/foot management before starting the next marathon. Also, there are a facet of factors to take into consideration that don’t typically present themselves during just one marathon which include onset fatigue, heart rate rise and more worryingly you begin to burn off more calories than can be consumed during the day. I was also eating and digesting food every 20 minutes which is a huge demand for the stomach to deal with, it required months of preparation of finding the correct fueling strategy that works with your body. If I was to normally complete a marathon, I would run sub 3hrs, but doing 4 of them in a day is a completely different pacing strategy that requires mental strength and discipline to preserve the legs in order to keep on running for a day.
The first out and back loop started with a graveyard shift at 00:00 (Midnight) and then Mark and I ran throughout the day of the 17th April. It is hard comprehend the distance that I aimed to complete; it is a long way to drive! After consulting with google maps, it is from Belper to the east coast which is often a tough cycling challenge!
There are a multitude of 100-mile races, but with the Covid 19 pandemic and uncertainty of events going ahead I wanted the reassurance that on 17th I had a high chance that I would be on the start line (government rules permitting). Responding to continual disappointment of cancelled races is emotionally very hard to bounce back from as you have devoted a significant length of energy and time to the run up of an event of this severity. It would have been nice to do a circular 100-mile route but logistically, this is very difficult to organise because it creates more unknowns and uncontrollables like change of elevation and ensuring support runners meet along the route at the right time to run a leg. Nevertheless, the route I selected was perfect to attempt the 100-mile run, it was special to have an event purely for Mark and I; everyone around were friends and dedicated to support us to ensure we had the best chance of completing the distance.
The day
Leg 1
Support runners and cyclists
Anthony Beardmoor (2 laps)
Rich (1 lap)
Robin carter (1 lap)
Nathan (1 lap)
Sam: Cycled part of the leg to film and see us set off at midnight
Stats of leg 1
0-25 miles
Elapsed time: 4hrs 47mins
Timer for leg 1: 4hr 47mins
Summary of leg 1
We set off at midnight after being cheered on by the police; they probably didn’t expect a large group of people with head torches at midnight. We definitely didn’t look like their typical personnel they deal with at this time of night, although if they were to see how Mark and I was moving or talking on leg 4 they may have mistaken us for being intoxicated!
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| L-R:Robin, Rich, Mark, Wykeham, Anthony, Nathan and Sam |
Because I never ran at midnight and had little experience of how to pace a run of this scale, I ensured I had some experienced ultra-runners supporting leg 1. They gave guidance, paced the run and spoke their wisdom while I tried to just switch off and get through the first leg comfortably whilst being half asleep. Robin and Nathan in particular were the experienced runners as they had Bob Graham rounds under their belts with Robin also completing a wealth of 100 milers. Additionally, the importance of support during leg one was about setting the tone for day, it included light hearted conversations to keep the morale high and get through as much distance as possible without noticing that I’m running or what I have ahead of me. A conversation that stuck with me, was Robin talking about his ultra-running experiences where he met a runner during a race who used condoms as a lightweight storage option to hold food like Spaghetti Bolognese as an alternative to typical gels or packeted food. As strange as the conversations are, it is all those experiences and memories I cherish and look back on that makes these social events and challenges possible and special beyond just running 100 miles solo. Words cannot comprehend or describe the community and commitment other fellow runners do to support one another’s endurance endeavours; a group of people got up at midnight to run for 5 hrs, it was amazing! Additionally, another fantastic runner who made leg one and two superb was, Anthony Beardmore, he filled the atmosphere with positivity and humour; it was also his first ever 50 miler; a huge well done to him for completing it smoothly!
To summarise leg 1, we comfortable completed this leg within schedule whilst being disciplined to stick to our 15 min run and 5 min walk strategy despite us having fresh legs. This helped at preserving our legs and ensured we kept taking in some form of carbohydrates every 20 minutes. Thankyou to all leg 1 support runners for getting up an unsociable, dark and cold hour to run slowly with us for 5hrs!
Leg 2
Support runners
Anthony Beardmoor
Robin Mitchell (1 lap)
Simon smith (1 lap)
Helen Morley (1 lap)
Rachel Duckworth (13miles: ½ lap)
Andy Marsden (1 lap)
Ashley flint (1 lap)
Stats of leg 2
25- 50 miles
Time for leg: 5hrs 02mins
Elapsed time: 9hrs 36mins
Summary of leg 2
Leg 2 was substantially colder than leg one; running parallel to the canal for the route meant it took longer for the day to warm up. Anthony had my mitts on to try and stay warm as he was fatiguing but he did incredible considering the little preparation he did to run 2 legs. It was refreshing to have a new group of support runners join us for each leg as it brought a diverse range of people and subsequent conversation. Due to the Covid pandemic, the hundred miler was the first event that most of us had seen one another for over a year; this meant we had lots of topics for discussion, albeit leg 2 was mainly filled with Helen who is not only an endurance runner but also an endurance talker. She almost talked for the whole 5hrs, but it was absolutely what Mark and I needed at 5am, it kept our minds occupied and distracted from the event.
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| Helen, Left. Simon, Right |
Alongside Anthony running the 2 legs, he was also texting via a group chat I set up to keep all of the support runners and friends throughout the day up to date of the progress Mark and I were making. It was great to hear the virtual comments during the run as well as it being helpful for others to know our where abouts on the route, what we required at each checkpoint and to put photos in to provide an accurate account of how we were feeling and looking at certain points; your mind plays strange tricks on you and forgets the really low moments you have.
As we were beginning to finish leg 2 Mark and I began to mentally prepare for Anthony’s finish/celebration of running 50miles because we were only just getting warmed up as we were just halfway. It is easy to become demoralised when fellow runners can get back into their beds, go to sleep and be finished with pain, thus, we distanced ourselves from Anthony for a few hundred metres before he finished. Mark and I could then mentally prepare that we had to turn around once more and run 2 more marathons before we could do the same thing and crawl into bed and celebrate.
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| Anthony, left. Robin Right. |
Thankyou to all of the leg 2 runners who got out of their warm beds early morning and ran for 5 hours with Mark and I. Your dedication to keep us positive and talkative made a huge help at getting us to our halfway point. The leg had a stark contrast of conditions, it was beautiful to start leg 2 in darkness and end the leg seeing thick mist on the water without our headtorches for sunrise, the simple moments really brought joy and uplifted our spirits!
Leg 3
Support runners
Ant (13 miles)
Dave Horton (25 miles)
Lucy (13 miles)
Rachel (13 mile)
Dan (13miles from Cromford)
Christian Bradshaw (13 miles)
Sam (Running from Rowsley 13 Miles)
Andy Nash (Cycling 1 lap)
Stats of leg 3
50-75 miles
Time for leg: 5hrs 36mins
Elapsed time: 14hrs 37
Summary of leg 3
Mark and I kept a consistent pace and had no spikes of adrenaline pace, we maintained routines for the duration of all the legs including making regular visits to the toilets. As vivid as topics may sound when running ultras, the boundaries of discussions are of murky water and what is or isn’t appropriate to talk about becomes more liberal. The toilets were a saviour at Cromford: we used them on both ways to release the load of the constant calories, prevent any build-up of stomach pains and more importantly have a few minutes of rest, sit down and head clearing space away from other runners. It can become an overwhelming process of being surrounded by positivity all of the time while you are suffering and deteriorating. Although Mark and I did sound like an untuned musical trumpet being next to one another, but it was the least of our worries when you see someone’s physical state at mile 70; I just hope the fragrance cleared for the next public member!
On the return loop of the out and back, my Parents were located at Rowsley in their VW campervan to feed the support crew. They also kept Jo company for the prolonged periods of loneliness; I only saw them 4 times in the space of the day, but they were a necessity. Support runners for this leg, particularly, Dan and Rachel definitely took up the proposition of the feast my parents laid out and had a picnic while I quickly sat down and just had a few peaceful minutes whilst Jo fed me (Supporting an ultra-runner is often referred to as supporting a baby, runners lose their independence and just need everything to be done for them, I was that fatigued and tiered). On each leg Jo sorted out my bottles and snacks for the support runners to take for the outgoing leg back to Ambergate. The logistics are large for these attempts to be closely possible to completion, there are so many organisational factors before and during that you have to consider for ultras: recruiting support runners, choosing a variation and types of food that agrees with your stomach, kit choices and foot treatment to just name a few.
I am also incredibly appreciative of my friend, Andy Nash, he cycled the whole of the leg. I can’t express how amazed I was at him that he stuck with us. He pretty much freewheeled the whole way, but I bet his track standing from sudden changes of paces when we walked improved. It was most definitely his slowest ever bike rode, but it was absolute brilliant to have him with us as he chatted to us throughout. His patience and pure care for mark and I was truly amazing; thankyou Andy!
Additionally, Darren raised the spirits where Mark and I were beginning to suffer, he brought us an ice cream each on the way back at Cromford to finish leg 3. It was a huge morale boost to just sit, take in the sun and switch off. We temporarily felt like we were almost just having a nice day out without remembering that we had been running for over 15hours. Instead of suffering for hours it is important to become distracted which is sometimes enough to just rest and start the process again of running/ walking/ fuelling and pushing through the pain barriers. Having an ice cream was also a brilliant way of consuming calories in another format to the typical fuelling strategy of the run, our palate had become bored of eating, but I was conscious if I didn’t eat or consume calories it soon becomes a failed attempt as you cannot run on empty.
It is easier to be in the mindset of focusing on the process rather than the end result or the distance can become daunting, but this is much easier said than done when the mind demons keep playing tricks with your thought process. Thus, highlighting how important support runners/cyclists are even if they are just talking at us, it reduce the time you think alone in your head and focus on the potentially negative issues which could have resulted in a failed attempt.
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| Myself, Left. Sam, Right. |
Leg 4
Support runners
Robin carter (1 lap)
Sarah Jackson (cycling 1 lap)
Nicky Owen (13 miles from Cromford)
Joseph Murphy 6miles (running from Cromford- Rowsley)-
Pete Harris
Stats of leg 4
75-100 miles
Elapsed time: 22hrs 18mins
Timer for leg 4: 6hrs 28
Summary of leg 4
Robin came back for more and supported me on leg 4 too (it is hard to comprehend we saw him over 12 hrs ago; he had done a day of chores whilst we were still running). He was by my side the whole way drawing upon his ultra-running experiences of how I will feel, and the inevitable mood changes I was experiencing due to the increasing fatigue. Support runners are like caring for a toddler. Robin peeled the wrappers from my food and regularly ensured I drank; I had no choice, I just listened to him and did anything he said; it is a very trusting process and thus is imperative you have the right support runners by your side. He even offered to massage my legs; I was so appreciative he came back out to support as he was the only one who could really emphasise of how I was feeling as by the sound of it I still could feel worse as I wasn’t hallucinating, vomiting, injured or generally broken. It just meant I had to suck it up and keep on hobbling. Sometimes you need the harsh reality of people to put the event into perspective because at mile 75 you are inevitably going to hurt. When you have been running for over 20 hours it requires a special type of person to just know what they need to do to support you. He read me well, and just did everything perfectly; thankyou Robin!
Up until this point I had no low points, I comfortable ran 75 miles without any pains or stomach issues but it all suddenly changed. Leg 4 from Cromford to Rowsley was a low point and a huge challenge. I can’t describe the pain my legs and feet were experiencing. I was almost dragging my feet, our pacing strategy kept changing due to onset fatigue and each step I was wincing in agone.
Once we got to Rowsley, I had a 5 minute nap and it was the most important decision I made, it completely reset my mindset. Robin again was brilliant as to the untrained ultra-runner eye, I looked awful, probably ill; he reassured all of the supporters around me that it is totally normal to look awful, white in the face, super sweaty and half dead. If he wasn’t present, anxious and worried supporters could have had a detrimental impact of changing the atmosphere of the run which could have made the whole day turn downhill very quickly. I was in a very vulnerable state mentally and physically and it wouldn’t have taken much persuasion to make me just stop, thus, it reemphasises that events of ultra-distances must not have any aspects of negativity.
From the quick power nap, my legs seemed to have regained some energy in them, I don’t know if it was down to paracetamol or a placebo effect. However, I was aware to not dawdle at the aid stations: as statistically most runners quit here as you it is your comfort zone and is hard to get going again. Hence, I dragged myself out of the van and instantly continued the last half of the leg to Ambergate. I was very cold and had 4 layers on, the fatigue significantly hit me, but I soon warmed up again once my body realised the challenge wasn’t over yet. I was stubborn enough to keep putting one foot in front of another. I just left Mark as I was in a bit of a dark place where I just needed to keep putting one foot in front of each other and get back into the mindset of running, however painful or slowly It was.
Mark then set off a few mins later than me as he was indulging into a more substantial meal my parents provided, I was more hobbling and crawling due to my legs had seized up at this point from the nap; it wasn’t long before Mark caught me back up. We then changed our running strategy to 5 min run and 5 min walk to keep our speed up otherwise it could have resulted in a full walk which would have been demoralising. Suddenly, the second low point had struck but this was Mark now having a low spot with his legs feeling trashed. It was a battle of sheer determination to run the last 12 miles; we worked so well together pushing each other’s limits and it was amazing, it took until mile 80 until we had to push our limits to get to the 100 mile marker.
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| Starting and finishing in the dark |
Overall
I am delighted, ecstatic and over the moon to say I HAVE RAN 100 MILES! It was an awesome day that I will always remember; being surrounded by loads of friends who I haven’t seen for a while due to the pandemic made it extra special. A huge well done to Mark who also completed the 100 mile challenge with me. It is an achievement in itself to have stuck by each other for the entire day, supporting one another’s high and low points. We definitely learnt a bit more about ourselves during the day, became closer and saw each other in a dark place but we trusted each other to keep on moving despite how rough we may have felt. I can’t express how incredible it was to have ran the challenge with Mark, I cannot wait for the next challenge we do together.
Post
Upon completion, my body immediately seized, to the extent I could not get out of the car, walk or even get changed. I was broken, my legs were truly smashed to pieces. I purely relied upon Jo to help me function from her carrying me into the house, undressing me and showering me; these are the vivid low points and consequences of an event of this scale. It took me over half an hour to crawl up the stairs into bed; I was exhausted, and my feet were destroyed! The soles of my feet had a blister that covered all of it; the pain was excrutiating.
In a few words to summarise: 100mile runs hurt, it is a battle of mental fortitude to put one foot in front of the other whilst wincing in pain for hours; albeit it highlights the body can be put through extremes as long as you remain mentally robust and resilient. The high and low points associated with ultra distance challenges are a truly special feeling; you feel satisfied and proud of the achievement that you have pushed your perceived limits.
Appreciation and Thankyou
Sponsors
I am fortunate to have had two sponsors for the year: Mountain King and Torq. Mountain King provided me with running poles, fortunately I didn’t need them for this event, but all of the hilly training runs I have been using them and for future epics in the Lake District they are a necessity. Torq were my main form of nutrition and hydration; the variation of their products and enjoyable taste prolonged the time of becoming bored of eating and drinking every 20 minutes for over 22hours.
Checkpoint support
Jo was the biggest help from guiding me to the front door around her shoulder to getting me changed while I screamed in agony (I swore a lot which I never do). I kept Nodding off in full clothes that had the fragrance of a sewage works with 23hrs of sweat, it was not pleasant for anyone to experience but at least she deals with children on a daily basis with her Physio NHS work which made it less of a shock of how dependent I was! My feet had the ginormous blisters on the side of my toes, in between my toes and worst of all on the entirety of my soles. I couldn’t even change how I walked/run to avoid the pain; I was incredibly sore from over 180000 steps of hard trail packed pounding. It is hard to express the commitment of supporters like Jo, she has supported multiple endurance events and without her dedication to the behind the scenes support, events like these just wouldn’t be possible. The logistics are huge!
My parents were also supportive, the offering of food and drink to all of my supporters and carting runners back to start if they were running half a leg was important. It ensured jo could primarily focus on me when I came into the checkpoint to make me eat, drink and fulfil any requirements I had for next leg e.g. refilling water bottles and restock food to give to my pacers.
The role of a support runner
I cannot stress the importance of the role of a support runner, they were pertinent at keeping our motivation high by simply just talking at us (Mark and I could barely string sentences together on the last leg), making sure we ate/drunk and keeping our pace on track; Wendy was great at shouting at us if we were running too fast! We did not want to be having spikes in pace faster than 10minute miles so if the runners saw their watch above this pace, they made it absolutely clear we were running too fast. The support was running on fresh legs, with a clear head and the energy to talk, whereas mark and I did not have that luxury, thus at times when we met them
Because of the government guidelines surrounding Covid and the associated social distancing and groups sizes we were mindful not to have too many runners or run an event that disrespected the current situation and thus, breaking the route into 4 legs provided a wonderful variety of friends throughout the day
It was difficult to predict timings of where Mark and I were on the route, as this challenge was both new to Mark and me; thus, the group chat was vital at keeping everyone updated of our progress we made throughout the day. This proved to be of great assistance for the support team as they can heat up food in prep and mentally prepare to get running themselves to after having had hours of waiting around if we are not on schedule. For future runs where signal is not possible, within the Lake District as an example, future purchases will require a sport tracker
Support runners/pacers
1. Samuel Moakes: dipping in and out the day filming, cycling and running
2. Lucy McQuoney
3. Rich Hickling
4. Robin Mitchell
5. Andrew Marsden
6. Ruth Keeley
7. David Horton
8. Ashley flint
9. Nicky Owen
10. Rachel Clark
11. Dan Clark
12. Rachel Duckworth
13. Wendy Amis
14. Simon smith
15. Nathan Brickman
16. Anthony Marchant
17. Pete Harris
18. Christian Bradshaw
19. Robin carter
Support cyclists
Andy Nash
Alan Billington
Sarah Jackson
Photographers
Chris Jackson
Alan Billington
The depth of support highlights the running community and support offered throughout the day; I wouldn’t have wanted it any other way. Lots of runners were also accomplishing their own challenges during the challenge for example during leg ½ Anthony Beardmore ran his first 50miler, Lucy ran her first half marathon, and some were just getting back into running after losing motivation due to lockdown. It was great to all to come together and for everyone to feel part of an event after a long time of no events or socialising due to the pandemic.
Kit
Shoes are the biggest and most vital kit choice for a run compared to the complex domain of cycling, albeit having read “born to run” even some people are not convinced of using footwear for ultras. However, I am not convinced of the barefoot phenomenon and chose an incredibly cushioned and hideous looking trainer called Hoka; it resembled a boot people use to go to the moon. I never struggle with blisters and during the run I had no discomfort but had some serious balloon blisters under the sole of feet which if was to get up the next day and run a multi-day event like the spine this could have put a stop to my running regardless of if my legs and body was feeling okay. In hindsight, I should have brought them earlier to get used to the style of running. Albeit it is very hard to predict how your feet should meant to physically look after 100 miles, they have still done over 180,000 steps but doing as much as possible to make the experience as comfortable as you can be is important. Any niggles can really wear you down and is another mental and physical barrier that you have to persevere with and push through.
Nutrition
Fuelling has never been a strong point of my endurance endeavours, I struggle with a sensitive stomach, if I consume too many carbs or heavy food I will be screaming in agony on the floor; its more painful than the running itself if I get it wrong! I always remember support running my friend, Jonathan kinder on his Bob Graham attempt, he could eat tins of beans and rice pudding after running 50 miles with no ease. It is a huge advantage if you can eat a lot as this is ultimately the most important element of successful ultras; without food/energy, you dig into your energy reserves and increase the onset of fatigue and will eventually DNF. However, what I have found that helps my dietary requirements are utilising carbohydrates in a liquid format as it is lighter on the stomach and means I can regularly top up my energy levels without having a heavy load all in one hit. Albeit, I still had a dodgy stomach on the 100mile run and thus I still need to practice this going forward. Albeit, to an extent, it is inevitable after running for over 22 hrs., with very little time to stop, the body becomes overwhelmed with the constant calory intake because in a non-running environment, when do we actually eat every 20minutes for a whole day! The body is obviously capable at running for this length of time as I and many others have demonstrated but how or if it is designed to run 4 times the distance of a marathon is another question! One thing I believe is important is to have a variety of food of flavours and textures as you don’t know what your body craves throughout the day and ultimately any calories is better than none even if sports nutrition and journals may advise otherwise. I definitely agree with the motto that ultras are an eating competition as much as a running endeavour; it means I need to learn to eat more during the training to my events which can’t be a bad thing upon reflection!
Pre race day
Training
My running was regimental and analysed in relation to training to heart rate. My strategy doesn’t change from running 5k’s to running 100miles; I very much believe and preach the 80/20 plan (80% of training easy (z1/2 of Hr) and 20% hard, (z4/5 of Hr)).
I still included a hard session per week either hill reps or standard interval training sessions on the flat; albeit due to the route for the 100mile run I needed to increase my running efficiency and adapt to running on the flat compared to my local runs up hills and fells. Thus, runs were adapted accordingly to the terrain my event took place on. I was running sub 6min mile reps for my hard sessions which subsequently not just increased my top end speed but more importantly it increased zone 2 heart rate capacity. An athlete’s 5K ability does not determine their 100-mile ability, but it is still relevant. And ignoring speed is leaving a massive reserve of potential on the table, in addition to potentially stalling long-term growth beyond a single event. In a nutshell this meant I could run faster at a lower intensity as I had trained my aerobic system and had a wider heart rate range.
I had years of aerobic training within the cycling or running domain, but I only factored in 3 months of specificity and focus to the run up for the 100mile run. Most runners have regimented plans with training races as preparation over a 48month period to be ready for running 100miles. However, I was confident through my cycling challenges of being on my bike for over 24hrs I was mentally strong enough to exercise for a prolonged time period but running is a harder physical test due to the sheer impact of the sport.
Due to my 3 month training window, it naturally meant training was pretty intense and involved running four to six times a week. According to Chambers, “Your training needs to comprise of long runs (including running two long runs on consecutive days which replicates the distance of an event without the added risk of injury or regularly running a huge distance in one day) plus speed, hill and tempo work of varying distances,” Additionally rest is vitally important, so I didn’t do any silly running streaks and listened to my body. But by running in zone 2, it is surprising how you can feel more fresh running 2 back to back marathons than racing 5k; it really emphasises that low intensity is key to building base fitness and strength in the legs, it’s better to train often than once a week hard as an example. My training plan also factored in one to two days of complete rest each week, but it was rare I had days of no exercise as I would cycle for cross training; this provided low impact aerobic gains as well as loosened up my legs after long days of running. Finally, a key training tactic in most endurance runner’s arsenal is through walking, my training load included long walks, this is good for mental strength and was just less physically taxing on the body after long runs previous day. I would walk a marathon with a heavy rucksack which resulted in the accumulation of 50miles in a weekend or sometimes over 30hrs on my feet in a week.
Pacing
I took a scientific approach to pacing which fortunately Mark took on board and agreed to as it was radically different to how we had ever paced an event before. The main aim of running 100 miles was to finish under 24hrs which equalled to a pace of 14:24mm with each 25mile lap between 5-6hrs. Although through recces it is hard to run this slow with fresh legs, but it is paramount to run conservatively to prolong and preserve the legs throughout the day. Hence, I followed a simple strategy and cycle to run for 15 minutes and walk for 5minutes as soon as we started. This still brought us above our average pace and made us faster as we ran quicker for the run sections as we had an organised time factored in to use the walk as a recovery section instead of sporadically having long periods of rest. The walk section also allowed an easier time window to eat/drink and it brought my hr down which prevented any hr spikes and onset of fatigue; it was superb and a perfect strategy that gave us structure for the day. I got to halfway (50miles) and was still feeling fresh; because the route was flat, the walk section also allowed for a change of pace and to change the muscle groups we were using.
“Just put one foot in front of other”. A phrase that is simple to say and is simple to do. Once your mind is in the zone of the strategy it just becomes a natural process that you switch off from and keep moving regardless of the pain you are experiencing because you have a certain time to count down until you can look forward to a break/walk. It was only last leg where our pacing strategy changed where we increased the walk length, but this was at mile 85 where we inevitably had legs that were in bits and struggled to lift our feet off the ground; but, to get to this distance highlights how we really perfected the pacing strategy.
Strength
I was not as strong or regimented as Mark within the strength and conditioning domain, but I do value it; according to science utilising weights and getting strong prolongs muscle breakdown and durability. Hence, I would do key, but simple leg strength exercises: squats, deadlifts, lunges, calf raises; both 2 legged and single to isolate any weaknesses in my body.
Conclusion
If you have read this far into the blog, running 100miles is much more of a logistics than it initially appears, from the months of running prep, with strength work, learning the pacing strategy and to the organisation of pacers and the route. My preparation paid off and I can proudly say I have achieved a monumental goal of running 100miles in under 22hours!
Future aims
A week after the event, Mark and I met in a cafe with some functioning but sore bodies, we discussed the high and lows of the event and more importantly talked about what is next. We both concluded running the Bob Graham together. It will be brilliant as it is very rare endurance endeavours are undertaken with others due to the added complexity with supporting each other’s high and lows and difference of ability and speed. So, watch this space and see how it goes!
This year (2021):
• Iron man (unfortunately, cancelled due to covid)
• Cycle 250 miles in a day
• Cycle the North coast 500 of Scotland in 6 days
• Less running for a bit, albeit recce legs of the Bob Graham
Comments
Anthony Beardmore
Well done buddy, absolute beast mode!!
Grant Cummings
Well done mate that's superb, looks like a great route too 😎
Dave Bettridge 🇬🇧
What a challenge! Outstanding achievement, well done and now get some sleep 😴
Su Ward
Such a great achievement!
Helen Morley
🤩🤩👏💪 well done Wykeham. Fabulous
Dave Heslop
Absolutely amazing, mate. Really well done💪💪💪👏👏👏
James Ward
Wow 👏
Richard Hickling
Superman!, well done fantastic achievement 👍👏💪
Nicky Owen
Awesome - Well done Wykeham!! 🙌🏼🙌🏼
Danielle Brown
That is one hell of an achievement, well done 🏆
Phil Peers
Well done you nutter
Darren Singleton
Absolutely phenomenal, what an achievement, bloody well done lads!
Clare Cooper
Just brilliant 💪
Jonathan Kinder
A big well done to both of you 👏👏👏
Shaun Spenner Spencer
Grand effort 👋👋👋
Kathryn Holm
What an amazing thing to do! It was really exciting getting the updates. Hope you do a decent job replenishing those 10,000 calories today!
Hannah Wibberley
Well done Wykeham, awesome stuff!
Pete Harris
Absolutely outstanding achievement for both of you mentally & physically exhausting a massive well done top job 👏👏👍
Chris Jackson
Superb Achievement
Martin scoffings
Absolute top drawer stuff there buddy 👏💪 upmost respect ✊ erm.. aren’t you a cyclist too 😉
Andy Nash
Well done mate...superb effort. I know your thinking of the next challenge tho 😉👍
Andy Lenton
There is no end to your challenges Wyke, awesome effort!
Tim Ted Glenie
Wow, that’s amazing, well done, fantastic effort
Alan BUZZ Busuttil www.Zepnat.com.
Outstanding performance and achievement Wykeham. Congratulations to ticking off a remarkable challenge but I know you will be planning the next. Well done Mark and all supporters, sorry I couldn't be there. No idea of your limits , Everest maybe? Probably breeze that too👌 Massive respect, admiration . Biggest fan ,Buz
Georgie Bestwick
Amazing, well done you 👏🏼👏🏼👏🏼
James Hart
Congratulations Wykeham. Brilliant effort.
Keith covell
Nice one wyke
Teresa Billington
You deserve more than kudos . What an achievement.! Amazing well done .
Zoe Smith
Wow well done!
Edward Godber
Well done Wykeham you've smashed it 💪
Peter Baker
That’s one heck of an achievement. Well done👋.
Claire Rice
What an amazing achievement. Well done! 🤩
Adrian Fowler
Epic mate 👏
Ash Flint
Excellent achievement, incredible mental and physical strength!!
Cliffy .
Bloody hell. Thats an incredible achievement.👏👊
Bryan Carr
Brilliant! Well done. BGR beckons? 💪
The community of Strava is a wonderful media platform that continually inspired me seeing other motivational activities for likeminded people. I am so appreciative of the fantastic friends I have build through the sporting community; I hope this blog has inspired you to tackle you next challenge.
