Tips for the first 100 Miler

I am not an expert, but I have learned a few things about running 100 miles. Here are my tips:

1. Training? Run a lot. Then run more. You can't discount the value of a very big base of training and racing miles. Include back to back long runs and at least one overnight run. You also need to work on a quick walk pace. Most of us can't run 100 miles straight. Walking quickly uses different muscles. You need to prepare for that.

2. The chair? Avoid it. You don't need to rest. Sitting for 15 minutes becomes 15 minutes you lost on the course. While you sit your muscles cool down and stiffen up, making it that much harder to get going again. Mentally, you don't need that. Use the chair to adjust your shoes or similar and get up ASAP.

3. The aid station? Avoid it too. You need fuel and should grab some, but don't get sucked in. It can be so easy to waste 5 minutes enjoying the company of the volunteers or other runners. At RdV, 5 minutes each loop turned into 100 wasted minutes!

4. Clothes? Don't over think them. You don't need to change your clothes. Pick ones you have tested in training and layer when you get cold. You'll get warm again, so you'll strip them back off. There is no need to do more than that. Worried about smelling bad? You earned that smell. Don't waste time on it.

5. Sleep? You don't need it. Work on your caffeine intake late in the day and through the night. A nap is wasted time. Push through it and you'll wake up again. Even if you are crawling at a 30 minute pace, you are moving forward. When you sleep, only the clock moves forward.

6. Don't get sucked into the conversations and pace of others. You need to run your own race. Say hello, even run with others, but be sure they are not running at a pace different from what you would run if you were alone.

7. Eat. Often. Eat on the move. You are taking in calories and resting at the same time, but making progress toward the finish.

8. Hydrate. Often. Drink on the move.

9.  Pick the right shoes and only change them if your feet are killing you. If they are working, leave them on. Same for your socks. Lube up your feet before the race and repeat as necessary, but if your feet feel good, leave them alone. There is no reason to change your shoes mid-race. I was having ankle pain at RdV, so I changed after 80 miles. I thought lighter shoes may help my ankles. It helped for a while, but the pain returned. I would have been fine wearing the same shoes the full 100 miles.

10. Pick pacers that will push you. Have your crew get your food ready so you don't have to stop at the aid station. If it is a looped course, tell them in advance what you want the next time you come through. If you need to talk to your crew, do it while moving. If you don't have a crew, be prepared with small baggies of food you can grab on the go. If you have to stop at the aid station, don't delay. Get out of there ASAP. See #3.

11. Go out slow and then slow down. I saw a lot of people go out too fast and then succumb to the death march through the night. They were beating me during the day and I crossed the line hours before them. Slow and steady finishes strong. If you have not ran 100 miles before, you need to be cautious of exerting too much energy in the beginning and not having anything left for the night portion. Be careful of your pace in the heat as well. 

12. Visualize what you are working towards - not how bad you hurt. Everyone hurts. The suck factor gets pretty high. Don't dwell on it. Think about how amazing you are and how far you have come! Such a small percentage of people will ever know what it feels like to cross the finish line of a 100 mile ultra marathon. Do you want to be in that club? How bad do you want it? Push the pain aside and go get it!

The number one key to success is continual forward progress. Keep moving until you are finished. Stop only when you have to. Avoid the chair. Avoid distraction. Smile, enjoy the journey, and soak it all in!