I DNF'd the Ro'F in '12, finished in '13. Absolutely love this race (& the organisers and crew). If I could run it this year I would (I can't).
I guess you've got limited time to get benefit from altering your training too much with 9 (?) weeks to go, and you wouldn't want to pick up an injury now, but there's still enough time to make use of;
Condition your ankles by running on broken bricks. Preferably up and down hill.
Run up and down lots of hills.
A few runs (perhaps back to back) carrying your gear is a good idea, though not so much that you end up 2 inches shorter before the race. Other than the mandatory kit, the only extras I carried were food that I knew I could eat in addition to the checkpoint food (including Pepperami, salty stuff & some caffinated gels to get me through the end of the day if needed), warm layers for night (days 1 & 2), and cheating sticks on day three, without which I might still be on that damn hill.
Never assume you've finished until you get to the end of each day:-
Day 1; the coastal path gets a bit angry before the end, and it feels weird being on the road when you're approaching the finish.
Day 2; a couple of guys got ´temporarily mis-located' in Newborough forest and ended up 'camping' in 2012. In theory it shouldn't be that confusing, but in the dark when you're knackered it can be. Once you're through the forest you have an opportunity to get lost in some fields for a bit before a long slog along the beach (this isn't the 'wrong sized pebble' or 'massive boulders everywhere' type beaches that you'll already have encountered, this is lovely spongy sand that tries to eat your feet).
Day 3; Holyhead Mountain. It's not actually a mountain. But it is. I swore a lot and might have cried a little when I finally saw the finish.
Know how to read your map, and having an idea of what's coming up is a good idea. 'Head clockwise - with the sea on your left' should be easy, but sometimes you can't see the sea. Sometimes you can see the sea but not the path - because the sea's on it. I think the high-tide routes are all signposted. In '12 I randomly ended up in some woods near Beaumaris. I think I was just ambling along eating.
Um. Other than that... learn how to recover quickly & expect it to hurt on day 3 (2).
Mostly - treat it as an adventure & enjoy the people and the views, it really is outstanding.
Caveat; I'm no pro and the above is merely my nostalgic recollection of what occured and what I need to remember for next time. You know there's links to blogs (from some much better runners than me) on the website?
We have been informed by Arley Hall that due to recent heavy rain that this weekend???s Alrey Hall Half Marathon on Sunday 6 th April will have to be cancelled as we will not be able to park all the cars.
We appreciate that you have prepared and have put time an effort into training for the event however the cancelation of the event is out of our control.
New Date - Sunday July 20th 2014
NEW DATE: we have moved the date to Sunday 20 th July 2014.
For all those who have signed up so far have been automatically transferred to the Arley Hall Half Marathon on the 20 th July. The Race will start at 9am.
Our website and all advertisement websites will be updated later today
GTD - I've looked back at the results for 2012, but it's far too complicated for me to figure out average (decreasing) pace! I did plan on a 25/5 run/walk strategy, but that went out of the window as soon as we set off. I was far too excited. There's another lesson for this year!
This year I'll probably go with trying to sustain a decent average pace for as long as I can, then death-march if needs be. All about the strategic prep, me. So, you've entered then?
Not sure how qualified I am to give advice - you've done more marathons than I have, and Comrades isn't easy is it? I guess 4x back to back marathons is probably good prep - which it seems neither me or T rex have been doing!
Is the quad lumpy or flat? I seem to have been gravitating towards hills recently, which is probably pretty rubbish for a pan-flat ton. I've been thinking about this for a good prep race; http://www.cannonballevents.co.uk/canalathon.php as it mirrors the terrain pretty well. If you're Northern enough, or don't mind getting your passport out, it could be a good insight (it's Manchester-Rochdale).
FWIW I was in this in 2012 and DNF'd at Reading. I was a bit too green then, and got it all wrong pace-wise; started off conservative and slowed down so much when I got tired (sleepy tired, not exhausted tired) that I could almost smell the sweepers behind me!
So yes, if you think it's a good idea - go for it. It's an interesting enough course (perhaps more so when South of Birmingham is a mystery), and Centurian run their events very well.
Did this last year, and if I was able I'd be in for the double without question this year. Unfortunately it's not possible due to a clash with other commitments, but for anyone considering it I'd highly recommend it. It's a tough trail marathon, but that's what you want, right? Priddy, challenging, well run and cheap as chips. Why wouldn't you?