100 Miler Sub 24 Pacing Strategy

Training Advice/Discussion Ultramarathon

3 years ago 08/10/2020 12:24pm EDT

Hello All! I have been training for the Yeti 100 on September 25th. As of today the race is still on. Fingers crossed it stays that way. Training has been going well but was wondering what type of strategy is best or most ideal for the goal of breaking 24hr. This race is relatively flat compared to most other 100 milers so definitely runnable for most of it. This is my first 100, so my number one goal is to just finish but I do think a 22-24HR pace is doable. This is what I was thinking:

All hills = walk

Do a 15min of running followed by a 5 min walk. The idea is even though I probably wont need a full 5 mins its a long race and a little extra recovery might be useful when im in the later stages.

Also from what I have noticed it seems it would be most ideal to complete the first 50 miles in about 10 1/2 hours to have a good shot at breaking 24hr.

What is everyones strategy/thoughts/input? Thanks!

3 years ago 08/10/2020 12:47pm EDT

re: Sub24OrBust

Sub24OrBust wrote:
Hello All! I have been training for the Yeti 100 on September 25th. As of today the race is still on. Fingers crossed it stays that way. Training has been going well but was wondering what type of strategy is best or most ideal for the goal of breaking 24hr. This race is relatively flat compared to most other 100 milers so definitely runnable for most of it. This is my first 100, so my number one goal is to just finish but I do think a 22-24HR pace is doable. This is what I was thinking:
All hills = walk
Do a 15min of running followed by a 5 min walk. The idea is even though I probably wont need a full 5 mins its a long race and a little extra recovery might be useful when im in the later stages.
Also from what I have noticed it seems it would be most ideal to complete the first 50 miles in about 10 1/2 hours to have a good shot at breaking 24hr.
What is everyones strategy/thoughts/input? Thanks!

50 miles in about 10.5 hours sounds like a good plan.

Walking hills is good but I am always skeptical about run/walk strategies unless you have really trained them.

As always pacing in the first 20 miles of an ultra is always important. Start slow and keep shuffling when things get tougher. You can walk too. But I would not start walking very early in the race unless you do that already.

You will have tired legs after 30-40 miles, don't worry about that just keep going. Don't waste time on aid stations. Think about what you want before you reach them. In out, 2-4 minutes max. Sit down when you need to change clothes or you think you need a bit of a break. But set yourself a strict time limit. The best is to just keep moving if you feel alright.

I hope that this race will happen.

Good luck.

3 years ago 08/10/2020 1:50pm EDT

re: Sub24OrBust

If you're 10.5 for 50 you wont make it in under 24.

I would say under 10 at least for the first 500.

3 years ago 08/10/2020 2:42pm EDT

re: ultrarunner here

ultrarunner here wrote:
Don't waste time on aid stations. Think about what you want before you reach them. In out, 2-4 minutes max. Sit down when you need to change clothes or you think you need a bit of a break. But set yourself a strict time limit. The best is to just keep moving if you feel alright.

Caveat: I've never run a 100 before, but of friends who have, most struggled here. Do the math on stops and you'll see why you can't waste 20+ minutes at aid stations and average any kind of pace. Even slow walking makes a big difference over 0 mph.

3 years ago 08/10/2020 3:09pm EDT

re: ultrarunner here

Appreciate the replies everyone. I do like the advice to minimize my time in the aid stations. I agree that strategy might be difficult if not practiced correctly. Might try to run as much as I can then maybe switch to some type of run walk scheme based on feel. Thanks!

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