I have done a few Ultras but I would NO WAY say I am experienced in this field.
However here are my thoughts:-
All I will say is when it comes to training for Ultra’s the time required to train adequately suddenly becomes a major factor. If like me you are not time rich (I have 4 children) then having a structured training plan and following it to the letter is very difficult.
For me I write my own plan and have a weekly goal mileage that I wish to achieve. I then grab the running opportunities as they come during the week.
In terms of the runs try and get used to back to back running maybe every other weekend. It does not need to be 2 long runs, one way to replicate this is to do a short but fast run in the evening and then do your long run the next morning. Remember what your trying to do is tune yourself into running on tired legs.
A major factor in Ultra’s is re fuelling the body, both in terms of fluid and food.
Get used to taking on fuel in your training runs; if your aim is to run a 50k then gels probably will be sufficient if you use them, anything longer you will need other food sources.
For me I don’t like gels generally although I have used them but tend to get sick of them after a few hours. I find the longer the Ultra the greater the variety of food your body will require.
When choosing food types try and go for food which has complex carbs as this will give you greater consistency in your energy levels. High sugar food / fluid sources like coke and sweets are great for the short term but over a long period inevitably you end up with a lot of highs and lows in your energy levels.
With regard to recovery post Ultra it all depends on your body’s recovery rate some people’s rate is longer than others. Also the distance of the Ultra will have a profound affect on recovery; a 50K will have a similar recovery rate to a marathon recovery for me around a week.
A mid distance Ultra 50miles or 100K the recovery is still pretty good within a couple of weeks I am generally back to full training mode.
For me when I do 100mile plus Ultra the recovery rate can be a little longer but generally within a month I am back to normal.
For instance at the End of May this year I completed the GUCR (145mile Ultra), 25days later I took part in a 100mile Ultra which I would have completed but I got injured, I managed 31miles. I know 3 guys who completed the GUCR and went on to finish the 100miler.
Hope this helps.
