100km in 24 hours
Discussion
OK, I've signed up to the Thames Path Challenge, 100km in 24 hours. Simple question really, how on earth do you train for something like this?
I'm in reasonably good shape, kickboxing and BJJ 3-4 times a week along with a couple of 5k runs a week, but that's about it. I'm doing it for charity and as a personal challenge. The walk is scheduled for September 15th 2013. I've mentally set myself a training start date of 1st January, in between now and then I can purchase whatever equipment I need, but I genuinely don't know where to start. My biggest concern at the moment is shoes. I pretty much live my life in trainers, my running shoe of choice is a well broken in pair of Reebok Zigtech's. Will these be ok? Or do I need something more suitable like a trail shoe? Given the timeline, whatever I buy, theoretically, there should be plenty of time to break them in.
In short. Help. Where do I start?
I'm in reasonably good shape, kickboxing and BJJ 3-4 times a week along with a couple of 5k runs a week, but that's about it. I'm doing it for charity and as a personal challenge. The walk is scheduled for September 15th 2013. I've mentally set myself a training start date of 1st January, in between now and then I can purchase whatever equipment I need, but I genuinely don't know where to start. My biggest concern at the moment is shoes. I pretty much live my life in trainers, my running shoe of choice is a well broken in pair of Reebok Zigtech's. Will these be ok? Or do I need something more suitable like a trail shoe? Given the timeline, whatever I buy, theoretically, there should be plenty of time to break them in.
In short. Help. Where do I start?
Fas1975 said:
OK, I've signed up to the Thames Path Challenge, 100km in 24 hours. Simple question really, how on earth do you train for something like this?
I'm in reasonably good shape, kickboxing and BJJ 3-4 times a week along with a couple of 5k runs a week, but that's about it. I'm doing it for charity and as a personal challenge. The walk is scheduled for September 15th 2013. I've mentally set myself a training start date of 1st January, in between now and then I can purchase whatever equipment I need, but I genuinely don't know where to start. My biggest concern at the moment is shoes. I pretty much live my life in trainers, my running shoe of choice is a well broken in pair of Reebok Zigtech's. Will these be ok? Or do I need something more suitable like a trail shoe? Given the timeline, whatever I buy, theoretically, there should be plenty of time to break them in.
In short. Help. Where do I start?
They say here that they send you a prep list, have you not had that?I'm in reasonably good shape, kickboxing and BJJ 3-4 times a week along with a couple of 5k runs a week, but that's about it. I'm doing it for charity and as a personal challenge. The walk is scheduled for September 15th 2013. I've mentally set myself a training start date of 1st January, in between now and then I can purchase whatever equipment I need, but I genuinely don't know where to start. My biggest concern at the moment is shoes. I pretty much live my life in trainers, my running shoe of choice is a well broken in pair of Reebok Zigtech's. Will these be ok? Or do I need something more suitable like a trail shoe? Given the timeline, whatever I buy, theoretically, there should be plenty of time to break them in.
In short. Help. Where do I start?
http://www.thamespathchallenge.com/community.php
Roger645 said:
They say here that they send you a prep list, have you not had that?
http://www.thamespathchallenge.com/community.php
Just signed up today, obviously too early for anything to come through. There is a paticipants area which has links to shops for shoes / clothing / energy bars etc. I was too late registering for the free training walks, but looking for general advice at this stage more than anything else, but thank you.http://www.thamespathchallenge.com/community.php
Fas1975 said:
Just signed up today, obviously too early for anything to come through. There is a paticipants area which has links to shops for shoes / clothing / energy bars etc. I was too late registering for the free training walks, but looking for general advice at this stage more than anything else, but thank you.
A guy who used to work for me used to do it. I'll see if I still have his contact details. He used Trail Shoes as it can be wet so normal trainers will mean you end up with wet feet. Some waterproof trail running shoes may work? Might be searching for other long walk preperation plans e.g. Camino de Santiago. I run ultras, the biggest part of completing the event is mind power. Shoe wise, try to get them at least half a size bigger than normal. Your feet will swell, no getting away from it mate, mine went a whole size up. For the training you need to get out and run, build up steadily and and time and miles, rest and eat. People that fail these events don't realise it's not a marathon, it's bloody harder and tougher on your body and mind. I cannot repeat enough, get out and run, 5hrs, 10hrs, run at night, run in the woods and get some hill sessions in. Think about fuel, 9bars, cake, bagels with peanut butter and bananas. You will burn calories like you have never known, walk up hills, run or jog the flats. Pm me for anymore advise
Daz
Daz
Fozziebear said:
I run ultras, the biggest part of completing the event is mind power. Shoe wise, try to get them at least half a size bigger than normal. Your feet will swell, no getting away from it mate, mine went a whole size up. For the training you need to get out and run, build up steadily and and time and miles, rest and eat. People that fail these events don't realise it's not a marathon, it's bloody harder and tougher on your body and mind. I cannot repeat enough, get out and run, 5hrs, 10hrs, run at night, run in the woods and get some hill sessions in. Think about fuel, 9bars, cake, bagels with peanut butter and bananas. You will burn calories like you have never known, walk up hills, run or jog the flats. Pm me for anymore advise
Daz
That's what I'm talking about, that's great. I'll definitely hit you up for info from January, hope you'll be patient Daz
In terms of mind focus, that's really where I personally need to develop. I'm at the stage in life where everything is easy and am well and truly in the comfort zone. This is going to shake that up and hopefully re-ignite the motivation that has taken me to where I am. Appreciate your help, now and in the future.Probably worth pointing out that you'll have plenty of time to work out what shoes suit as you'll wear out several pairs between now and September during training!
As has been said above really - time on feet. Your training will really centre around how you're planning to approach it though. Aiming to complete in 23.59 is very different, obviously, in aiming to run it all. That's not to say running is harder either. 24 hours is a long time to be awake and on your feet, so there's method in the madness of aiming for, for example, a sub 15 hour finish. This equates to a little over 4mph average, so you might approach this with planning to run at 12 minute miles (5mph) and taking a minute walking break for every 9 minutes running, which builds you some leeway in timings, so you can stop at checkpoints, sort out blisters/rubs etc.
Don't rush out and buy all the kit. You don't need to go out and smash a 30 mile walk on January the first and frankly, it'll probably knacker something if you did, so build up slowly and accumulate bits as you need.
Just off the top of my head:
Vaseline bits that rub before they rub. You learn this the hard way I'm afraid.
Sort out your feet as soon as they have an issue. Without feet, you are not going to get far.
Test both sweet and savoury foods. Find out what they are giving out to eat and drink at checkpoints and see if you like it/it works in your stomach. If not, plan alternatives. For the love of God do not try something new and different on race day. Second only to feet IMHO, an upset stomach can be a race ender.
When training, practice with your race bag (assuming you have to carry one), so you know where everything is and everything is in a handy place. It'll waste loads of time if you have to keep stopping and taking a bag off to get at something. If with a buddy, get them to dive into your rucksack top pocket and vice versa, whilst it's still on your back.
If there's a complicated bit of the route, recce it if you can beforehand. It'll give you confidence on the day.
Fozziebear's dead right too - it's a mental game. Get your head round it and you'll be unstoppable. Start to think it's too big and scary and it all gets a bit much, so break it down and focus on the immediate section, get that done, then get on to the next.
Rest and recovery are as important as the training. Post training refuelling, especially after a very long session isn't just one meal, it's several, and several nights sleep too.
If you end up using a lot of tape on a part of your body that has hair, lose the hair first. It saves a lot of pain in the long run. E.g. feet and ankles. I only have hair halfway down my shins courtesy of some stubborn zinc tape. Unfortunately, I did not take my own advice here, so whilst barely able to stand and bend after an event, I had to give myself a diy legwax. It hurt.
Toenails grow back- fear not. If one starts flapping or looks loose, put a plaster on it, so you don't rip it off accidentally whilst putting on a sock. That shizzle wakes you up in the morning.
Top bombing on signing up. Looks like a cracking event.
As has been said above really - time on feet. Your training will really centre around how you're planning to approach it though. Aiming to complete in 23.59 is very different, obviously, in aiming to run it all. That's not to say running is harder either. 24 hours is a long time to be awake and on your feet, so there's method in the madness of aiming for, for example, a sub 15 hour finish. This equates to a little over 4mph average, so you might approach this with planning to run at 12 minute miles (5mph) and taking a minute walking break for every 9 minutes running, which builds you some leeway in timings, so you can stop at checkpoints, sort out blisters/rubs etc.
Don't rush out and buy all the kit. You don't need to go out and smash a 30 mile walk on January the first and frankly, it'll probably knacker something if you did, so build up slowly and accumulate bits as you need.
Just off the top of my head:
Vaseline bits that rub before they rub. You learn this the hard way I'm afraid.
Sort out your feet as soon as they have an issue. Without feet, you are not going to get far.
Test both sweet and savoury foods. Find out what they are giving out to eat and drink at checkpoints and see if you like it/it works in your stomach. If not, plan alternatives. For the love of God do not try something new and different on race day. Second only to feet IMHO, an upset stomach can be a race ender.
When training, practice with your race bag (assuming you have to carry one), so you know where everything is and everything is in a handy place. It'll waste loads of time if you have to keep stopping and taking a bag off to get at something. If with a buddy, get them to dive into your rucksack top pocket and vice versa, whilst it's still on your back.
If there's a complicated bit of the route, recce it if you can beforehand. It'll give you confidence on the day.
Fozziebear's dead right too - it's a mental game. Get your head round it and you'll be unstoppable. Start to think it's too big and scary and it all gets a bit much, so break it down and focus on the immediate section, get that done, then get on to the next.
Rest and recovery are as important as the training. Post training refuelling, especially after a very long session isn't just one meal, it's several, and several nights sleep too.
If you end up using a lot of tape on a part of your body that has hair, lose the hair first. It saves a lot of pain in the long run. E.g. feet and ankles. I only have hair halfway down my shins courtesy of some stubborn zinc tape. Unfortunately, I did not take my own advice here, so whilst barely able to stand and bend after an event, I had to give myself a diy legwax. It hurt.
Toenails grow back- fear not. If one starts flapping or looks loose, put a plaster on it, so you don't rip it off accidentally whilst putting on a sock. That shizzle wakes you up in the morning.
Top bombing on signing up. Looks like a cracking event.
I have walked 60 miles in 24 hours – to do it you certainly need a couple of 35 milers under your belt – ideally in around 10 hours.
Navigation on the Thames Path is NOT to be underestimated – you will be alone at times possibly, and the route leaves the river on occasion, so make sure you have a decent map head.
Feet, I did mine in boots, take spare socks – two pairs ideally and baby wipes. Second Skin is a good idea two if you can hack the pain on application. Changing up your feet after 40miles is like a two hour nap.
Time on your legs – this is the critical part of training, build your mileage – no more than 10% more than you did the week before – big jumps = injury
Head torch – a good one, with spare batteries.
Vaseline – I had to retire from one event with a fair amount of blood coming from my ring, it hurts and no amount of manning up can get you through that
Average speed – 65 miles in 24 hours is well under 3 miles an hour, walking pace… but it is the stops that kill you, keep going, keep going. Time your rest breaks – don’t stop for more than five minutes, in any case by the end it is easier to keep going than stop and feel the pain.
If you are intending to run it, then you need your head looking at
Fantastic info guys, keep it coming.
@gargamel, without being TOO obtuse, how on earth did walking cause bleeding from 'your ring' :s
And I will definitely be walking! I'm not a long distance runner by any stretch of the imagination.
@smitters. That's really good info. Regarding the navigation, as it's quite a significant event, according to the blurb on the website, it's really well signposted, but def get your point about advance recce's/
@gargamel, without being TOO obtuse, how on earth did walking cause bleeding from 'your ring' :s
And I will definitely be walking! I'm not a long distance runner by any stretch of the imagination.
@smitters. That's really good info. Regarding the navigation, as it's quite a significant event, according to the blurb on the website, it's really well signposted, but def get your point about advance recce's/
Fas1975 said:
Fantastic info guys, keep it coming.
@gargamel, without being TOO obtuse, how on earth did walking cause bleeding from 'your ring' :s
And I will definitely be walking! I'm not a long distance runner by any stretch of the imagination.
@smitters. That's really good info. Regarding the navigation, as it's quite a significant event, according to the blurb on the website, it's really well signposted, but def get your point about advance recce's/
well what happens is, if you wear supportive trousers, Ron hill leggings in my case, they have a squeezing effect on your cheeks. After a while, that porridge you had for breakfast wants to come out and you are unlikely to be in a convenient place when it does. If you aren't spotless in your hygiene, the Klingons, friction, grit, sweat etc has a rubbing effect, which magnifies over time and distance. Especially if you are, y'know hairy....@gargamel, without being TOO obtuse, how on earth did walking cause bleeding from 'your ring' :s
And I will definitely be walking! I'm not a long distance runner by any stretch of the imagination.
@smitters. That's really good info. Regarding the navigation, as it's quite a significant event, according to the blurb on the website, it's really well signposted, but def get your point about advance recce's/
For me, I went into a toilet to try to sort things out, blood was running into my kecks, I tried to continue, but it was too painful, given there were still fifteen miles to do ( I had done fourth five miles in fifteen hours by this time). so I bailed out. unpleasant
Grease earlier and often, lesson learnt!
Edited by Gargamel on Tuesday 30th October 20:17
Gargamel said:
For me, I went into a toilet to try to sort things out, blood was running into my kecks, I tried to continue, but it was too painful, given there were still fifteen miles to do ( I had done fourth five miles in fifteen hours by this time). so I bailed out. unpleasant
Grease earlier and often, lesson learnt!
This is where the Wet Wipes and a small tub of Vaseline become worth their weight in gold. Grease earlier and often, lesson learnt!
Don't ask me how I know.......
Fas1975 said:
@smitters. That's really good info. Regarding the navigation, as it's quite a significant event, according to the blurb on the website, it's really well signposted, but def get your point about advance recce's/
Don't underestimate how hard the most simple things are after that long on your feet. The last event I did I was with a guy who'd done the course 12 times and we still got mildly geographically displaced.As others have said - wetwipes, or moisturised toilet tissue is a godsend. I don't go on any event/the hills without it. I've also used chamois cream to good effect. It's intended for cycling, but works well on one's delicates and cheeks when walking too, and isn't as greasy as vaseline.
I'd agree with Gargamel on the 35 milers too. Get a few really long walks done, but there comes a point where if you can walk 35 miles and still move the next day, you can walk 60. There's no need to do a 50 mile training session. It'll take far too much out of you and impact the shorter sessions you have planned.
Might be worth seeing a physio to get a few exercises that will help strengthen and stretch things. With this really long stuff recovery and feeling good for the next session are really important, as is actually being able to function at work following a big session!
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