Ultra FAQs: Pacing yourself for the long haul

There is a fine line between starting out too fast and burning out, and setting yourself up for a day of racing the cut-off. A lot can happen in a day, or a day and a half, of running, and pacing is the thing you can control the most. Unlike a road event, there are countless variables in a trail ultra which making pacing, and coming up with a plan more of a challenge. Fortunately, our coaches have advice to get you to your next finish line.

Find your flexibility

In any big race, it is helpful to give yourself three goals. First, your A goal is what you hope to accomplish on a perfect day, assuming your body, the weather, and your brain all cooperate. Second, you B goal is goal to push yourself towards, but more attainable than the A goal. Finally, a C goal, or a goal that will give you something to work for if things go wrong and your first two goals go out the window. Be realistic in setting your goals, do your research, and objectively evaluate your training.

Blocks vs Miles

Coach Kaitlyn grabs some food for the trail while keeping on track through the Twin Lakes aid station at the 2019 Leadville Trail 100

Coach Kaitlyn Yonke discusses her pacing strategy at the 2019 Leadville Trail 100 where she finished 6th overall discussed the tactics she used to pace effectively and appropriately, starting with taking a step back and looking at the big picture of the race rather than each mile individually. She explains, “In calculating the plan I based it upon time chunks vs pace per mile. This meant to make it to the first aid station I set a time range 2:00 2:30 hrs giving a 30 min window, keeping my watch on total time elapsed and mileage vs pace. If my time goals started to go out the window instead of getting frustrated  and starting to calculate new goals I set out to move through the race with a sense of urgency.”

Be wise with your time

A 100 mile race with ten aid stations will provide a runner with ample opportunity to stop, refuel, and refresh. However, stopping for ten to fifteen minutes at ten aid stations could add nearly two and a half hours to your overall time. On the inverse, if an athlete does not stop at the first seven aid stations, then hits a wall and slows down or stops completely for a long period of time, they could lose even more time. In training, find your rhythm of recovering while moving, practice fast transitions, and learn signs that your body is becoming deficient. 

Stay Ahead of the Cut-Off

To not finish (DNF) due to injury or illness can be less preventable, but being forced to drop from the race due to not making the cut-off is preventable from the runner’s first step. The primary goal of a first time ultra runner, or even a seasoned athlete on a new course should be to stay just far enough ahead of the cut-off to prevent stress. Coach Kaitlyn recommends, “I think to stay ahead of cut offs you can’t focus on your metrics ( ie get overly stuck on pace or HR) go by feel and effort and remember to just move with a sense of urgency, meaning walk like you mean

Going for a PB, Podium, or Big Buckle

Once you have gotten some experience under your new belt buckle, you can start looking to push the pace. Again, the first, and most worthwhile thing you can do is spend time working on know your body, your signs of fatigue, and the best way to fuel your body. Coach Kaitlyn also discussed the importance of of having patience and trust in the race, “I set out with the mindset of just be consistent and move forward. I had a time frame That I was hoping keep between during each aid station. (Ie 3-3.5 hrs to get from  Mayqeen to outbound). I also trusted my crew and pacers to keep me In and out of aid stations within 1-4 min. In 2017 I didn’t realize I had the big buckle until my last 2 pacers, their encouragement and support led me to believe in myself and push forward. I had just kept on my time goals and trusted my crew.”

Pacing in an ultra is less about a strategic science, and more about knowing your body and what you need while running for a long distance. Keep your pacers and crew informed on your goals, and allow them to help you stay on track while you maintain focus on staying healthy for the duration of the race. In the span of an ultra, your pace, place, and how you feel will continue to fluctuate, focus on the present and do not get hung up on the minutiae.