Connemara Ultra questions

GoHardOrGoHome

Hi All,

Just wondering about the ultra and the bag drops.

Here's what I know: you can drop 3 items at any aid station of your choosing i.e. one item at each of three different aid stations.

So, could I have a 500ml bottle of flat coke, bag of raisins and two gels in my one item (a bag with my name on it). Is that too much?

When is the latest possible time I should be taking in nutrition? Is 30 minutes before the finish too late? Is it going to provide any energy at that point? I presume an hour before the end is fine for energy intake?

Lastly, on my long runs I've been eating dried mango/moist sultanas etc. and washing it down with sips of flat Coke. I drank about 400ml over 4 hours. I don't generally drink a lot e.g. Dublin Marathon I drank about 150/200ml. I felt fine during my recent long runs but just wondering if anybody reckons I should be drinking some water to dilute all those sugars? Or if it works for 4 hours it should work for 6.5? I'm aware of the concept of your gut taking water from your bloodstream to process the sugars so I'm a bit worried about that!

Any advice appreciated.

Last question! Are the personal item drops taken at the ultra briefing on the morning?

TFBubendorfer

My secret weapon during an ultra was slim-fast.

On my first ultra in 2007 I deposited a bottle at the 10-mile station, and another one at the mile 22 one. I felt reasonably good until mile 30, and I try not to think about the last 9 ones.

In 2008 I tried to improve on the nutrition regime. I deposited a bottle of slim-fast at mile 5, another on at mile 26, plus a bottle of chocolate milk at mile 13.

One thing I found out is that while chocolate milk is a prefect post-run recovery drink for me, I can't stomach it during a run and had to fight nausea all the way from mile 13 to 19. :eek: And I still hit the wall hard at mile 30, even worse than on my first attempt. So much so that at the 34 mile point I swore an oath never to run an ultra again.

When I break that vow next year , I'll think of another strategy. I'm bound to find one that works eventually.

What I won't try is raisins or anything else that feels like solid food. I simply can't take that during a run, but your mileage may vary.

aburke

GoHardOrGoHome wrote: »

So, could I have a 500ml bottle of flat coke, bag of raisins and two gels in my one item (a bag with my name on it). Is that too much?

That's ok - wrap it up well into one item - maybe tape the gels and raisins onto the bottle.

Last question! Are the personal item drops taken at the ultra briefing on the morning?

Yep.

I'll leave the nutrition issues to the ultra headcases, erhm, I mean experts:-)

GoHardOrGoHome

TFBubendorfer wrote: »

My secret weapon during an ultra was slim-fast.

On my first ultra in 2007 I deposited a bottle at the 10-mile station, and another one at the mile 22 one. I felt reasonably good until mile 30, and I try not to think about the last 9 ones.

In 2008 I tried to improve on the nutrition regime. I deposited a bottle of slim-fast at mile 5, another on at mile 26, plus a bottle of chocolate milk at mile 13.

Thanks TFBubendorfer, you ran a pretty fast Ultra last year. I'll be in the 6.5 to 7 hour territory. When you say bottle, does that mean 500ml or 250ml? Do you sip it or take a 2 minute break to have a proper drink?

I'll avoid the chocolate milk! Thanks.

GoHardOrGoHome

aburke wrote: »

That's ok - wrap it up well into one item - maybe tape the gels and raisins onto the bottle.

aburke wrote: »

Re: item drop at ultra briefing

Yep.

That's great Alan, thanks for the info!

RacoonQueen

aburke wrote: »

That's ok - wrap it up well into one item - maybe tape the gels and raisins onto the bottle.

Yep.

I'll leave the nutrition issues to the ultra headcases, erhm, I mean experts:-)

GoHardOrGoHome wrote: »

Thanks TFBubendorfer, you ran a pretty fast Ultra last year. I'll be in the 6.5 to 7 hour territory. When you say bottle, does that mean 500ml or 250ml? Do you sip it or take a 2 minute break to have a proper drink?

I'll avoid the chocolate milk! Thanks.

You'll be running with me the whole way then. I'll be the one dying after 20 miles.

TFBubendorfer

GoHardOrGoHome wrote: »

Thanks TFBubendorfer, you ran a pretty fast Ultra last year. I'll be in the 6.5 to 7 hour territory. When you say bottle, does that mean 500ml or 250ml? Do you sip it or take a 2 minute break to have a proper drink?

I'll avoid the chocolate milk! Thanks.

Each bottle was 500ml. In 2007 I drank them very slowly, it took me between 6 and 8 miles to drain each.

Last year I gulped them down much faster; I must have been thirsty, but it wasn't a good idea. Slow sipping is better.

Both times I drank while running, though. I didn't do breaks.

TFBubendorfer

Oh, and I completely forgot. The slim fast was of the powdered variety mixed with rice milk. I didn't want to use normal milk because lactose (= milk sugar) can be hard to digest when exercising.

I know it sounds like a very strange mixture, but the theory was that the carbs from the rice milk and the protein from the slim fast should form a pretty good sports drink for an ultra. As far as I could tell, that part of the run worked very well, and unless someone can convince me of the error of my ways I'll use that again next year.

GoHardOrGoHome

mp1972 wrote: »

You'll be running with me the whole way then. I'll be the one dying after 20 miles.

Good stuff! See you on Sunday morning so!

I'll be doing a fairly strict 8 minute jog, 2 minute walk strategy for the first 50k at least which should(!) equate to 10 minute mile pace. I'll actually probably jog to the 1 mile marker (I'll be wearing my Garmin anyway), then walk for 2 minutes, then jog to the 2nd mile marker and walk for two minutes etc. This would coincide well with the aid stations.

If you're running the whole way you'll catch me at every mile marker!

What's your nutrition plan for the race?! Do you take in much fluid on long runs?

My heart rate has risen just thinking about the race. Fight or flight!

GoHardOrGoHome

GoHardOrGoHome wrote: »

I'll be doing a fairly strict 8 minute jog, 2 minute walk strategy for the first 50k at least which should(!) equate to 10 minute mile pace. I'll actually probably jog to the 1 mile marker (I'll be wearing my Garmin anyway), then walk for 2 minutes, then jog to the 2nd mile marker and walk for two minutes etc. This would coincide well with the aid stations.

Apologies for using the J-word!

GoHardOrGoHome

TFBubendorfer wrote: »

Each bottle was 500ml. In 2007 I drank them very slowly, it took me between 6 and 8 miles to drain each.

Last year I gulped them down much faster; I must have been thirsty, but it wasn't a good idea. Slow sipping is better.

Both times I drank while running, though. I didn't do breaks.

Wow, don't think I could take in 1500ml even over 6.5 hours.

I'll try to sip my way through 1000ml!

I'll try a Clif Bar for a bit of protein.

SUNGOD

hiyai was just going to use lucozade sport/caffinated gels and jaffa cakes to get me around.
i have'nt decided on which aid stations to leave them.

getting excited/nervous just thinking about it

SUNGOD

just wondering how many from boards are doing the ultra?
me
Abhainn
Gohardorgohome
mp1972
ultraman
magnet
TFBubendorfer ?

am i missing anyone?
say hello at the pre race briefing

TFBubendorfer

SUNGOD wrote: »

just wondering how many from boards are doing the ultra?
me
Abhainn
Gohardorgohome
mp1972
ultraman
magnet
TFBubendorfer ?

am i missing anyone?
say hello at the pre race briefing

Not me. I'm trying to break 3 hours in Boston on 20 April, and I figured running 39+ miles 4 weeks prior to that might not help. I'm planning on doing it again next year, though.

RacoonQueen

I was planning on carrying my gels on a fuel belt but haven't decided yet exactly what I'm doing. Will probably neck a few jellies shortly before the start. Will definitely be leaving lucozade sport at two of the stations, not 100% on what else yet. It's a very big decision. :pac:

ultraman1

hi guys ,ill be carryin e few gels wit me,i usually take them every 6miles or so when on a long run and leavin some in the bag drops with some sport drink at 16,26 and 30somthing.

GoHardOrGoHome

SUNGOD wrote: »

just wondering how many from boards are doing the ultra?
me
Abhainn
Gohardorgohome
mp1972
ultraman
TFBubendorfer ?

am i missing anyone?
say hello at the pre race briefing

"Hi, my name is GoHard. Do you know Ultraman or Sungod?"
Cue odd looks from surrounding ultra competitors.

If it's cold I'll be wearing a day-glo yellow hat. Is it going to be cold? Cold I don't mind, it's the heat I'm worried about! Anybody check the weather (knowing that weather forecasts mean next to nothing in Connemara)?

RacoonQueen

I'll be the small girl. I seriously doubt anyone will be smaller than me I'm only 5'2''...most likely wearing a cap...and a canterbury base layer if it is cold.

aburke

mp1972 wrote: »

I'll be the small girl. I seriously doubt anyone will be smaller than me I'm only 5'2''...most likely wearing a cap...and a canterbury base layer if it is cold.

Hmm, I know someone from Athenry AC who couldn't be much taller doing the Ultra too..

jeffontour

SUNGOD wrote: »

just wondering how many from boards are doing the ultra?
me
Abhainn
Gohardorgohome
mp1972
ultraman
magnet
TFBubendorfer ?

am i missing anyone?
say hello at the pre race briefing

I'll be there.

As for fueling I'll mostly use powerbar gels, carry some in my pocket for early doors and I'll stick a fuelbelt with them pre mixed to have on me for the later sections. I'll also eat anything I'm given in the line of fig rolls, jelly babies, ham sandwiches, you name it. I'm very lucky in that I can keep down pretty much anything on the go. Although I've probably jinxed myself horribly in saying that.

For hydration I'll carry some nuun tabs on me and drop in the water provided.

SUNGOD

aburke wrote: »

Hmm, I know someone from Athenry AC who couldn't be much taller doing the Ultra too..

im guaranteed to start talking to the wrong person then:D

SUNGOD

ive met Abhainn briefly at the dungarvan 10 so we should be able to pick each other out.
i will probably be all in black..leggings/top.....jacket/hat/gloves.....box of milk tray is opitional:D

someone might have to just shout " anyone from boards"

RacoonQueen

SUNGOD wrote: »

ive met Abhainn briefly at the dungarvan 10 so
someone might have to just shout " anyone from boards"

I'll let you do it. :pac:

I know some have done Connemara before so would have an idea on the time they want to go for. Anyone else dreaming of an unrealistic time? I'm telling everyone I'd be happy to finish second last...which I would, although I'm getting a train home at 6:15 so I need to finish in 7 hours...which I should be good for that should give me 3 hours+ to complete the final 13.1 miles but you never know with these things. I've told my tagalongers that if I'm not finished to just go home, poor sods have to be in work and college on Monday.

Abhainn

SUNGOD wrote: »

.
i will probably be all in black..leggings/top.....jacket/hat/gloves.....box of milk tray is opitional:D

someone might have to just shout " anyone from boards"

SUNGOD in that gear then all you need is snow and a couple of skis:p
Actually weather for Sunday is looking ideal for marathon running. Probably jinxing it now.
I'm considering just shorts and a vest

SUNGOD

Abhainn wrote: »

Actually weather for Sunday is looking ideal for marathon running. Probably jinxing it now.
I'm considering just shorts and a vest

guaranteed blizzard now:D

Magnet

mp1972 wrote: »

I'll be the small girl. I seriously doubt anyone will be smaller than me I'm only 5'2''...most likely wearing a cap...and a canterbury base layer if it is cold.

:D:D
Yes I`m 4`11" Female (thanks Alan) I`ll also be wearing a canterbury base layer if its cold,Gel belt, hat and gloves but hopefully without this damn spot on my chin :mad:
Ive no problem shoutin "anyone from Boards?" cos it`ll distract me form the issue at hand...
Supposedly this weather is gonna last so don`t forget the sunscreen
4 days..tick...tick...:eek:

TFBubendorfer

Good luck to anyone running the Ultra. I can't quite believe I'm not doing it this year.

Until, say, one o'clock I'll be very jealous of anyone in the race. After one o'clock you'll be very jealous of me sitting on my comfy couch.

Enjoy! You could not have asked for nicer weather.

GoHardOrGoHome

RacoonQueen wrote: »

You'll be running with me the whole way then. I'll be the one dying after 20 miles.

"RacoonQueen" bit catchier than mp1972!

I met you with 10K to go. You looked very comfortable. Did you go out at the right pace? Did you feel happy with your pacing?

RacoonQueen

Magnet wrote: »

:D:D
Yes I`m 4`11" Female (thanks Alan) I`ll also be wearing a canterbury base layer if its cold,Gel belt, hat and gloves but hopefully without this damn spot on my chin :mad:
Ive no problem shoutin "anyone from Boards?" cos it`ll distract me form the issue at hand...
Supposedly this weather is gonna last so don`t forget the sunscreen
4 days..tick...tick...:eek:

I didn't hear anyone shout 'anyone from Boards'

I think I saw you afterwards though in the hotel? I thought it might have been you who said well done to me just as I was going up for my shower, was going to ask 'are you magnet' when I got back downstairs but you were gone.

GoHardOrGoHome wrote: »

"RacoonQueen" bit catchier than mp1972!

I met you with 10K to go. You looked very comfortable. Did you go out at the right pace? Did you feel happy with your pacing?

Had a couple of very slow miles but in the end finished just 10 minutes short of my goal pace which will 'do' for my first attempt at an Ultra. :pac: