8 tips for 100-mile trail races - from Anton Krupicka

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mentally I think that's important part

of it the mental preparation is maybe

something that's overlooked sometimes

people will get very intimidated by the

distance and what takes you from 80

kilometers or 50 miles up to the hundred

mile distance is your mental kind of

approach to it the first time that I

ever ran 100 miles I had never run

further than 50 miles before and that

was only three weeks before the race so

it was definitely a mental thing level

100 yeah 2006 the first time I wanted I

made me feel like I could do well on

this fine um you know it's weird because

you finish a hundred miles like that and

it's especially your first time it's a

super humbling thing because I mean I

got 280 miles then and I always knew I

was gonna finish but it I was walking I

was like there's just no way I want to

walk the entire way to the finish but

you have that I don't know that

experience of coming out of a low

unexpectedly and I think that's sort of

the quintessential ultra experience is

going through those peaks and valleys of

energy and emotions and realizing that

you can rebound from a really little

point and that goes back to the mental

game is it's not gonna go perfect all

day at the hundred mile distance ever

and you're gonna have to it becomes a

problem-solving game of well do I need

extra calories or water or do going to

back off the pace a little bit and just

realizing that that's the whole game is

enduring through those variables and

being prepared for that mentally that

there's gonna be a tough spot but it can

get better later on and what do you do

when it really starts to have the whole

discomfort thing for me I have to decide

before I start the race before I'm on

the starting line that I'm gonna finish

no matter what because if I go in with

any doubt in my mind it's easy to

rationalize a DNF while you're on the

racecourse cuz yeah because you're

uncomfortable for a long time and so but

if I go in with the conviction that I'm

going to finish

when those doubts arrives you just you

just push aside the thought of dropping

out and and just work towards an

intermediate goal well I just want to

get to the next aid station and you know

or the top of this hill on then to the

next day station and so on you can't

think about the end until you're

actually getting near the end otherwise

yeah it just becomes demoralizing you

want to drop yeah and so what do you

wish you'd known before you did your

first one oh that's a good question

actually um well I'm gonna flip it

around actually and say that the

ignorance that you have going into your

first 100-mile race is sort of

underrated I think and really valuable

and for me about was certainly the case

for me if I had gone with conventional

wisdom beforehand I think I would have

limited myself and maybe not have had as

good of a race as I ended up having or a

successful of a race and so I think it's

important to go in with an open mind to

what kind of experience you can have

that it isn't gonna necessarily be this

kind of soul-crushing I don't know

negative thing but yeah it can be a

really positive and it's gonna be really

hard no matter what uh what I wish I'd

known yeah I guess that the whole the

whole cliche that it doesn't always get

worse it turns out to be true

maybe it's hard to believe that until it

actually happens to you but that's

something that's worth knowing

beforehand that yeah you can be feeling

horrible and still feel great later on

in the race saying somebody's gonna do

that first hundred my last name next

year what's your biggest piece of advice

for them before the 100 mile race to do

with training you need to get a couple

of long runs you know and maybe that

comes in the form of a race and by long

I mean seven or eight hours on your feet

kind of thing which for me ends up being

around 50 miles but the distance isn't

so important as time on your feet I

think because you know maybe someone in

the mid pack a 50 mile of training run

would take 10 or 12 hours or something

which I think it ends up being a little

too long so

helps to do intermediate races along the

way because it a race you have the

support of East Asians and that kind of

thing that's nice to build up to the

hundred mile distance but don't

underestimate getting a couple of those

long-ago efforts in I think it's

important to get that time on your feet

especially before your first hundred

mile or in subsequent hundred miles

having that experience that first

experience under your belt I don't think

it's as necessary to do all the long

runs but the first time definitely and

if nothing else you try out different

kinds of fuel you build mental

confidence for enduring the distance

yeah long runs are important and then

during your first 100 miler and what's

your top piece of advice there during

the race I would say my top advice is to

stay in the moment and don't project too

far into the into the rate the distance

of the race because it goes back like I

saying you can have a demoralizing low

point at 25 miles and you're like oh

gosh I'm only a quarter of the way

through Andy it's really easy to get

down on yourself but especially with so

much distance remaining that's a long

time for things to turn around - so just

- just remember during the race that

there's going to be low patches they

might come earlier than you expect and

that it will get better and anything

around nutrition during the race

I mean I avoid talking about nutrition

because it's so individual it's the I

don't think there are really any hard

and fast rules so many different things

work for people I stick to sugar and

water and salt but that's I've had

pretty good success with that I'm

jealous jealous jealous yeah sorry I've

you know it's all the same like gels in

can do the same thing basically you know

coming berries and a GU chomp or

essentially the same thing so yeah some

kind of quick sugar and then but a lot

of people that doesn't work for them

their stomachs go bad they need more

solid food so I don't really have both

it but just you should be trying to get

in two or three hundred calories an hour

and probably drinking trying to stay on

top of your hydration before you get

behind a lot of the races in the states

are hot so that's always an issue it

seems like

host race then how should you recover

from hundra milah well I don't know how

you should recover from a hundred-mile

er for me it takes a while like if I'm

running 100 miles it's been an all-out

effort and I need a month of like well

at least a week of no running at all

maybe two weeks it takes me a while to

be hungry again after 100 miler but yeah

then just eating normal food and you

don't love cross-training now yeah so I

mean cross-training is definitely

important part of my overall training

biking in the summer skiing in the

winter so now being the end of November

ski most season is upon us and I'll be

doing that through the spring basically

yeah well hope see you back in the UK in

the spring thank you very much for

talking to us today