Running my first ultra trail

I just completed my first ultra. The 64kms Trans Gran Canaria and before I move on to the next challenge I wanted to share my story. This was a real test and due to the fact that my main sport is cycling, running the 3200 plus descent was something I feared.

If you are a cyclist and use hiking or running as cross training in winter you know what I am talking about. As described in a seminal 1995 article in the British Journal of Sports Medicine, eccentric muscle contractions involve “the controlled lengthening of muscle under tension”. We all did the mistake of exaggerating on our first run. We set off with the good intention to maintain fitness during the dark, wet, cold winter days and in return we gain soreness and difficulty in walking. The horrible symptoms of the famous DOMS.

Preparing for the 3200 meters +/- total elevation...

2 years ago I had no intention of running such distance, I was enjoying racing the local vertical kilometers and exploiting the strength I built over the years during cycling.

Before my ultra I completed some trail and sky running races which varied between 15 and 30kms. My longest trail race was two years ago the 30km Gran Trail Courmayeur with 2000 meters +/- total elevation and the most challenging race was the Limone Extreme skyrace which had 2500 +/- total elevation. I remember the pain I experienced during the second downhill. My lack of eccentric muscle strength was very evident and my training had to be carefully planned to deal with this discrepancy.

Running the 64kms Trans Gran Canaria Advanced...

I had no expectations apart from finishing the race and living every moment of my first ultra experience. I didn't have a time set to finish the ultra but I did calculate I would be out there for approximately ten hours. In the end my finishing time was 8 hours and 23 minutes.

Nutrition during the race...

There were 5 check points at Trans Gran Canaria so food and drink was abundant however I chose to take my own preferred nutrition. I calculate a bar / gel every 45 minutes to an hour. I also had a magnesium shot which I used during the last 20 kms when temperature was higher then I am used to. I also took 5 electrolyte tablets which I wrapped up in stretch and seal and 2 already mixed energy drinks 500ml each.

I feel this was a great mix of hydration / nutrition. It kept my energies stable and my performance was consistent all the way through.

Compression...

I found my calf and quads compression very helpful however after 40kms I started suffering from shin pain. I immediately realised it was time to lower the calf compression to increase blood flow and after doing this I felt relieved.

Being cautious...

I was open to what my body was telling me and I made sure I was carefully listening to any new niggles. I was very aware that although I had the fitness and mental preparation to run the distance I might not have the muscle resilience needed to complete an ultra. Prior training and preparation was imperative. I would have never managed to complete this distance without a progressive adaptation to what I needed to endure on the day. I certainly believe in cross training and I would call my preparation a fun journey which allowed me to stay injury free and mentally fresh to face the big day. I am very pleased to complete such distance which few years ago seemed an impossible distance to run.