Backyard Ultra Race/Training Advice
Backyard Ultra Race/Training Advice
As the title says any advice on training for and/or running a backyard ultra for a first timer?
Background: I’m one of the “started running during covid”people. No longer morbidly obese and enjoying the hobby a lot! After my first marathon last October I decide to try a 50k in 2023 but have now transitioned to the idea of a backyard ultra with an 8+ lap goal.
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8 Laps would put you at a little over 33 miles if your using the standard 4.167 mi laps. With a marathon under your belt I'm sure you would be able to hit your goal with a similar level of training following a 50k plan.
I'm assuming the 8+ lap goal is because you don't plan on running all night, because of that, sleep (what most people consider the biggest challenge) won't be a concern.
So not having to worry about a sleep plan, the biggest differences are going to be
- Total time on your feet
- Running on trail (assuming your marathon was road, if not disregard)
- Refueling throughout the race
From a training standpoint I would make sure you're getting trail miles that are going to be similarly hilly to the race course, target that zone 1 - zone 2 while training, and break up some of your longer runs into multiple short ones with 15-20 min breaks between them. If you can take a 12 mile run and break it into three 4 mile runs with short breaks you can dial in your refueling and recovery strategy and see what works for you.
Backyard ultra is a great goal and tons of fun!
Thank you for this!
I like the idea of 12mi runs split into 4mi segments. Any thoughts on how quickly to do each lap, i.e. faster with more break time vs slow with less break.
The 8+ lap goal was just to hit the 50k mark. I hadn’t even begun to consider what it would mean to run into the night. Does the structure and forced pace equate to being able to do more laps than one planned?
I’m curious what the race looks like for more seasoned backyard runners. Does their pace just wane until they don’t make it around in time or do they quit when they can’t hold a specific threshold. Probably not an across the board thing but just wondered.
Pacing is pretty individual, general guidance is slower so that you aren't running yourself too hard but depending on the athlete "slow" is super individual.
Theres a pretty great documentary on the backyard ultra that the people who host the Barkley marathons put on, I think it does a great job of capturing the psychology of the last few standing. TLDR starting the next lap is the hardest part. https://youtu.be/ZRXKZSqvtrw