Strategies to Complete My Craze Ultra 101km (2015)

“It’s psychologically comforting to know that you haven’t skimped on your preparation. Anything less than total commitment won’t cut it.”

Karnazes, Dean

"Ultramarathon Man: Confessions of an All-Night Runner.” 

INTRODUCTION

My Craze Ultra (101km) 2015's strategies are very much derived from my past participating experience in the Craze Ultra (78km) 2014 and Gold Coast Marathon 2014. 

My  edge, I must admit, would be my familiarity with the running route and I should theoratically waste lesser time in navigating myself through the journey. Hence, I shall focus on pacing, refuelling and logistics support planning for this event. 

Penning down my strategies is also a form of mental preparation for myself in this event.

PACING STRATEGY

142 runners signed up for last year's 101km category and only 108 participants completed the race. 

11 participants did not start (DNS). 21 participants did not finish (DNF). 2 participants were disqualified (DQ). 

Statistics of 2014 Craze Ultra 101km Participation

The performance of participants who completed the 101km race (in 2014) can be summarised in few 25% blocks :

• Top 25% - completed in less than 18 hours 59 mins
• 25 -  50% -  completed in less than 21 hours 41 mins
• 50 -  75% -  completed in less than 23 hours 37 mins
• 75% onwards - completed in less than 31 hour 56 mins

I am working out the strategies for my 101 challenge by assuming the 50th percentile as my 'ideal' finishing time.

In short, I am targeting a 10min/km pace for the first 50km and 11 min/km pace for the return leg. To regulate my endurance for the whole run, I need to exercise discipline to control the pace set for the upper and lower limits. 

REST MANAGEMENT

As for rest management, I am planning to take a 20 minutes break at CP 1, 2 and 4 respectively. I also intend for a 30 minutes lunch break at CP 3. I am hoping that I can take some bites to sustain my energy there (I ate very little last year due to the extreme heat).

For the return leg, I plan to take a 30 minutes rest at all CPs. By taking such measures, I hope I can complete the event despite my lack of training/conditioning.

My 101km Pacing Strategy for Craze Ultra 2015

REFUELLING STRATEGY

Besides carrying natural fuels (prunes, chia seeds and water) on my backpack, I will rely heavily on the food aids at all checkpoints for my refuelling (all checkpoints should be supplying fruits/sandwiches except for CP 5, which will supply instant noodles for runners). I will also count on the numerous coffee shops/petrol kiosks along the route for 'contingency' refuelling.

For moral boosting, my wife (Mrs Run the Town) will meet me at CP3 (Sembawang) to feed me a yummy lunch prepared by her.

LOGISTICS SUPPORT

I am still in the midst of planning my logistics support. At this moment, I would most likely need the following items:

• Hydration backpack (to carry my water bag and stuff).
• Blinker lights and torchlights (for running in the dark).
• Camera handphone (for communications and photo taking).
• Additional of 1 shirt, 1 pair of socks and 1 pair of shoes (for change over to prevent blisters).
• GPS Watch.
• External Battery Pack (for charging at every checkpoint).
• Running Map (just in case I get lost).
• Running Hat and Sunglasses (protection against sunny weather).
• Road ID (for easy identification in the event of accident).
• Toilet Papers (for you-know-why).
• Adhesive Bandage (lest tripping, falling and cutting myself).
• Cash (just in case I need to buy food stuffs, or to take a taxi if I DNF).

My triumph card will still be my wife (Mrs Run the Town). She will be driving me to and fro (start/finishing points).  She will also standby at home to deliver me any sudden logistics requirements that I may call for under unforeseen circumstances. This is essential as I am reluctant to carry additional loads on my back during the long run. It also help that our home is strategically located in the middle of a few check points.

CONCLUSION

I seriously feel that it is important to be mentally and physically prepared for this event. I am lacking in physical training this time due to my injury. Hence, adequate mental preparation becomes vital. I hope that my self-derived strategies, coupled with my limited walk-jog trainings would allow me to complete my first 101km run on 5 September. 

To the seasoned and experienced ultra-runners, your pointers and advices are important to help me refine my running plan. Please share if you can. Allow me to thank you in advance!