This is part of a series of posts regarding how the InaseRunning group prepares, plans, and trains to complete the 100 miles Ultramarathon Umstead 100: Journey to a 100. For all the ultrarunning series, here is Journey to 100 last week’s post and additional ideas, follow the link. Training for a 100.

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For multi-hour events, fueling is not just very important but the key to the success of finishing an Ultramarathon event. Even in a marathon, you most likely will consume all your glycogen by the time you get to the 20-22 mile distance. Some runners start to feel the effects of low glycogen by mile 18. Even with burning mostly fat as fuel during the event, you will still be in trouble if you can’t replace some of the carbs during the run. You must consider your fuel strategy carefully, given that in an ultra, you will go past 18 miles and most definitely 26.2 miles (To be an ultramarathon), and you will need to replenish that energy to be able to continue with somewhat decent performance.

Assessment:

You want to be once again honest with yourself about what are the things that actually can work for you instead of what sounds good to you or things that might settle well during a no-running or training session.

• Start with a list: This list perhaps includes items you have used in the past in shorter events. It will help to understand the initial options that have been tested before. Also, be aware of where you can find those items. Sometimes depending on the event’s location, some items might be hard to come by. There is a cookie crème sandwich that I love and settles well, but I need to get those in advance, as they are hard to come by if I want to consider those as an option for the event. This is for pre-event (the day before and the morning of the event), during the event, and after the event.
• What other options are there that could be considered? New products are always available. New, better versions of old ones and also completely new ones that could be added to your approach to fueling. Also, be open-minded to trying new things. This early in training, you can take many risks and try to adjust during those longer runs.
• What I know I will not like during, early, or later on: For example, for me, is chocolate. That is a no, no. You want to make sure you understand those flavors and food textures, so in the midst of not thinking great (past mile 60), you do not grab something that will not settle well and will cause more problems than relief.
• Create a list of A items, B items, C items, and N items: A items are true and tested things you know you can use, eat and digest well. The brand, flavors, and types, you carry those or have them at your stations, and your crew is very familiar with which ones are those. The B list is those items that will be your second choice when A items are unavailable or, for some reason, you have tested them, they are ok with, it is just not your go-to or preferred item. When you stop craving items in the A list, you must go to your B list. Items in the C list are things that you might be willing to take/eat at risk, have not been tested during runs, but in a pinch, and in need to get something in, it might help you get fuel in. N items are out of the question, do not even think to go there.

The answers will help you get ready for the next step, the planning session.

Planning:

Now, this is my process to prepare an initial plan, I know it is not going to be perfect, but it will serve as the basis for an initial approach to training,

• Preparing: I went to the supermarket and bought a few baby food flavors and brands to test. I also decided to go and try a few other gel brands, including Maurten, Muir, Huma, and GU, in different flavors that were new to me and caffeinated versions too.
• The day before long runs: Have a list of the items you have been able to eat before the long runs (A list) and during events that have not provided any challenges. For shorter runs, you can take a few risks with what you eat and test (Items in B or C list). But for the longer run, try to stick with items that work for you mostly. For me, a single serving of pasta with red sauce and a small snack for later before bed.
• Pre Run fuel: My go-to breakfast items are a single serving of Oatmeal or Cream of Wheat prepared with milk. Sometimes adding Flax seed and Chia seed. I alternate with Almonds or Almond Butter. But always my Latte. For years I have tested other options for the long run with no great results.
• Run Fuel: Pick a new item to try every so often. Especially on those mid-long runs. Take note of what worked and what did not.
• Post-Run Recovery Fuel: I have been learning from all the years running. For me, one of the key things is for those long runs to quickly have available a protein shake and a vitamin supplement. Whatever you decide to take, most of the time is better to have it prepared and ready beforehand. Because you know that you are going to be tired, and the last thing you want to do after a second back-to-back long run is to start preparing for what you are going to take for recovery.

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How is the plan going:

Summary: Another fun and solid week. Coming from the Bull City Race Fest Half Marathon half last week, this week it is all about the 5k and Half with the RootRock Half. Also, a very special week for Kaleel and Venu, with a long run dedicated to the memory of their dear friend Deepak.

Monday: Gym day, mostly upper body workout.

Tuesday: Easy 3-mile listening and catching up on a few podcasts. Weather is getting better also with lower temperatures and lower humidity it is creating great conditions for this week.

Wednesday: Longer warm-up than usual with a 3-mile warm-up. Followed by Cisco’s RTP 5k. Very fast 5k; I have not hit paces below the 8:00 minute per mile in quite some time. Avg an 8:00 pace, extremely happy with the results. Then after work met with the InsaneRunning group for an additional 5-mile run.

Thursday: Am I tired today, decided not to head out, take a rest day and sleep in to recover better in preparation for Saturday’s event.

Friday: Gym day, mostly upper body workout.

Saturday: RootRock Half, another solid effort. Even with taking a tumble around mile 3, I was able to have fun and press the pace to improve the time by ten minutes compared to last year’s

Sunday: Easy solo podcasting 16-mile run. My legs were very tired from Saturday’s effort, and I am feeling the quads more than usual, very sore quads. Still, after a while and a long warm-up, I found myself in the zone and able to finish at a solid pace; still soreness but a solid pace.

This week’s actual numbers:

Week 3	Mon	Tue	Wed	Thur	Fri	Sat	Sun	Total
Plan	Stretches & Rolling	3	5	6	Stretches & Rolling	15	10	39
Actual	Gym	3	12	0	Gym	15	16	46

Next Week Plan: Notable item – No events. Venu and Kaleel have an awesome 50k on Sunday MCM+

Week 3	Mon	Tue	Wed	Thur	Fri	Sat	Sun	Total
Plan	Stretches & Rolling	3	3	6	Stretches & Rolling	15	15	42