A minimalist-specific approach.
Build Up
About three to four months prior to the TUM, after a breather from the GVRAT, I was running about 40-50km per week. Given the elevation challenge of both the TUM50 and TUM102 I became focused on long runs. The long runs had two goals:
- Progressive distance/time and
- Progressive elevation and
- Maintain heart rate in an aerobic or easy zone (Z2-Z3).
Research
I did a bit of online reading and research on ultras, specifically 100km. Some great blogs and write-ups out there. In summary, there seemed to be three common themes:
- build your long runs to somewhere between 50-60km in one pop, or about 6 hours in one pop. (I didn’t really take note of weekly totals)
- train yourself to efficiently powerwalk up hills, and efficiently roll-run down hills.
- various elements of cross training, in particular running focused strength training.
Reality
In comparison, my two longest run were:
- 36km, 4h45, 1350m elevation, about 75% trial (6.5 weeks out)
- 31km, 5h40, 1700m elevation, 100% trial (5 weeks out)
I became adept at powerwalking up hills. I tried to be as relaxed down hill and roll with gravity (I know, technical right?).
I did no weights, but did do occasional few sets of bodyweight core work 1-2x per week. (If I had been more prepared, I would have incorporated specific weight training. Having done the race, I think this is only if you want to go “fast”, or maybe identified you require a strength boost.)
Favourite running tracks
Being based in Auckland my go-to long runs were:
- a loop of the volcanic cones around Tāmaki Makaurau / Auckland, including Tītīkōpuke / Mt St John, Ōhinerau / Mt Hobson, Maungawhau / Mt Eden and Maungakiekie / One Tree Hill.
- the longest run for distance, quite gruelling, was a Maunangakiekie and Waikōwhai track out-and-back (36km).
- the longest run for time, which floored me, and was probably the best experience, was in the Hunua ranges (31km). An attempt to Kohukohunui peak out-and-back via the Wairoa Loop – Mangatawhiri Challenge – Ernies – Upper Mangatawhiri track (actually 38.5km)
Outside of Auckland, while on holiday:
- Laps of Mt Pauanui (short, but steep!)
- Te Henga Track (one of my favourites)
Kohukonui peak attempt
I planned to complete the 38.5km, 2100m out-and-back in about 6-hours. The goal was for this to be my furthest off-road run, most elevation gain in one hit and longest duration. Optimistic.
I turned back at 3 hours, 3km from the peak, for the simple reason I had to get to dinner with my little family and folks that evening. I was content to settle for ticking the duration box (and most of the elevation box).
This turn-around was a blessing in disguise. I ran out of water not long after turning around. It was an interesting experience in the mental effect of knowing I have no water and the physical effect of dehydration setting in. I was also unfamiliar with the Hunua tracks in terms of where and how many climbs there were left, but thought I had a good short term memory of the run out. It became humbling after 4 hours, knowingly without water, where I thought “ahhh I’ve made it to the crest” only to face a fake flat/peak, another climb, or started to drop down a hill only to know there is another climb coming. Character building stuff. Moral of the story:
When you’re on an uphill, expect the next to be right there.”
Data / Stats
For those into data / stats, crunching numbers, fans of a good old Excel spreadsheet, I will upload a breakdown of my running data from 1 year out before race day.
Last but not least
One of the blogs I read had a line that stuck with me, and it’s worth its weight in gold.
“Turn up fresh and injury-free on race day, and if you’ve done some preparation, you’ll probably finish the race.”