MARATHON running, to most people, is the ultimate challenge. Yet some athletes regard the 26.2 miles event as a mere warm-up for more testing events. I refer, of course, to ultra-marathoners, that hardy breed of dedicated men and women to whom 50K (approximately 31.5 miles)  and 100K (approximately 62.5 miles) are the highlights of the season. And, as if these distances were not far enough, Kilbarchan AAC web site master John Kynaston completed the gruelling West Highland Way race over a distance of 95 miles in 2007. I understand that other members of the club are planning to follow in John's footsteps so I hope these stalwarts will benefit from the contents of this article.

However, ultras are not for the faint-hearted or those who are not prepared to put in the hours and miles in training. A strong aerobic base is essential, along with the development of capillarisation (the extension of minute, hair-like oxygen-carrying blood vessels in the cardio-vascular system), the ability to convert chemical energy in the muscles and liver into mechanical energy to stimulate the movement of the arms and legs, and an inexorable mental fortitude to withstand the mental and physical fatigue which ultra-running brings. The ability to concentrate and remain focussed is paramount. Because, remember, a 100K race is the equivalent of running two back-to-back marathons, plus another 10 miles. John's West Highland Way adventure was the equivalent of running nearly 3.75 marathons back-to-back without recovery. And being on his feet for just under 23 hours testifies to the fact that races like these are only for competitors who are physically and mentally well-prepared for what lies ahead.

However, as John says the feeling of achievement and elation when one crosses the finishing line at the end of an ultra is something which will never be forgotten. It makes all the hard work and toil worthwhile and elevates the athlete into a semi-mystical brotherhood - or sisterhood - of men and women who have tested themselves to the limit and triumphed. For those at the club contemplating an ultra, including the West Highland Way, here is a typical training week:

Sunday: 20 to 40 miles steady.
Monday: 3 to 6 miles easy recovery run.
Tuesday: (am) 30 minutes easy run: (pm) 5 to 10 miles easy.
Wednesday: 15 to 20 miles steady.
Thursday: (am) 20 to 30 minutes recovery jog:  (pm) 8 to 15 miles,
including 3 to 6 x 5 minutes at half-marathon to marathon pace with 3 to 5
minutes jogging between repetitions.
Friday: 8 to 15 miles steady.
Saturday: 5 to 10 miles easy.

Derek asked me (John Kynaston) to put in my typical training week.  I don’t do as much as Derek recommends above but here is my outline …

Monday: 10miles Fartlek session at the Club

Tuesday: 5-6miles Off road on local Park

Wednesday: 10-12 miles steady run on road

Friday/Saturday: 16-45miles Off road run (once a month I run on the whw route in preparation)

Last year I worked on 45-85miles per week. 

This is a tough schedule, providing 75 to 135 miles every week. So it is important that the athlete gets plenty of rest, nutritious food like glycogen-replacing carbohydrates and fluids, especially isotonic drinks, to replenish depleted calcium, magnesium, potassium and sodium which are essential for the efficient functioning of the body. Ultra marathoners should ease down during the final two weeks before their race to conserve glycogen supplies and to avoid losing nutrients, minerals and other elements through perspiration. The training load during the second last week before the race should be reduced by about one-third while the final week prior to the event should see a similar reduction. The three days before the race should be restricted to easy 15 to 20 minutes jogging. The emphasis should be on carbohydrate-type foods during the last three days before the race with an increased intake of fluid. This is because 2.4. grams of fluid adhere to one gram of carbohydrate. Remember to give yourself between two to four weeks of rest, easy running and activity recovery swimming, cycling and walking before you get back into normal training.

Pace judgment requires a lot of thought and planning. It is always better to experience your first ultra rather than race it. The lessons you learn from that first ultra will provide important lessons the next time you venture over the distance. As a first-timer, you must emphatically not start off too quickly and hope to minimise deceleration. You will almost certainly not finish the race and will experience severe discomfort instead. It is far better to err on the side of caution during the early stages. You will be grateful for this sensible approach as the race unfolds.

Running in a track or road ultra can cause painful muscle soreness because of the evenness’ of the pace and terrain.  You can alleviate this by injecting very slight pace increases or slightly lengthening or shortening your stride to give yourself different foot strikes. This brings into use fresher muscle groups while giving tired ones a rest. This will be less of a problem on uneven terrain like the West Highland Way although you must beware of twisting an ankle or injuring your feet on some of the rougher, stonier sections of the trail. In the early stages of an ultra, concentration can be maintained by focussing on four or five mile sections at a time. Walking for about 400 metres after each of these sections will give you something to look forward to and provide a mental break. These intervals offer opportunities to drink fluids, eat easily-digestible foods such as rice, milk pudding and to change clothes and shoes, especially if they are soaked with sweat, rain or mud. Toilet visits can also take place during these intervals.

When you reach the 30-mile mark you can then start to focus on individual miles rather than four or five mile sections. This focuses your thoughts and boosts your morale as you become aware of the passing miles and the progression of the race. Another boredom-alleviating technique is to break each mile into 400 metres sections  Instead of thinking of say, 12 minutes per mile, you can think in terms of three minutes per 400 metres sections. This keeps the mind alert and reminds you the end of the race is getting ever closer.

As John will tell you, the importance of a back-up team will be invaluable. Club members Donald Petrie and Stevie Hards played an important role in helping John to reach the finish of the West Highland Way in a club record of  22 hrs 45mins 19secs.

Before thinking of running an ultra you should ideally have run at least two conventional marathons without too much discomfort. Indeed, some organisers of ultras make this a compulsory condition of entry.  Make no mistake; ultra running requires a lot of commitment, dedication and mental and physical effort. But, if you are looking for the ultimate challenge, it could be the event for you. It's well worth a go.

DEREK PARKER (UK Athletics Level 4 Coach Sprints and Distance Running).