Hey. At the end of July is the 88k race (5300m) elevation in Romania. Last year i tried for the first time the ultra scene. It was the same 88k race, but i dropped out after 60k (i vomited and I just couldn't eat or drink). And probably my training plan was off too. My training for example this week is: i rest on Monday, Tuesday i run around 10km easy, Wednesday i run hills or some speed workout for 1.5 hours, Thursday rest, Friday easy 10km. In the weekends for example last weekend i ran back to back on Saturday 25k (over 1000m elevation), on Sunday 25k (300 m elevation). This weekend on Sunday i will run over 5 hours. So my question is during weeks should i run longer runs (ex. 20km)? Is there a point to run the easy 10km runs? At what should i be focusing during week? Thanks.
I would not run more miles. You need to figure out your nutrition and work on your mental strength. A 60k most don't feel that great, that's just part of the deal. And vomiting should not hold you back from keep going, if you are still within the time limit.
Remember, most runners DNF because they think they can't finish, not because they can't finish.
Of course there are also some times good reasons to drop in a race but you have to figure out the difference of a nice excuse vs a real health concern.
I am of the opinion that vomiting during a race is not due to nutrition problems as much as it is a pacing problem. For sure lots of people finish a race after throwing up, maybe they slow down enough to keep some food down etc... but while it is important to figure out what food works for you during a race and wont upset your stomach , it is even more important to figure out proper pacing.
For training, I would a you definitely could run more. I like to do 1 longish run in the middle of the week in addition to my weekend long run. I don't do back to backs except maybe once or twice per training cycle. Better to do one longer run and follow up with an easy 10 miles the second day than 2 big runs back to back every weekend (at least for my body) as it is just too much stress.
I do back to backs every weekend but the 2nd run is considerably shorter maybe 15K or so. I don't think most ultra runners do back to back every weekend as this puts a lot of stress on the body. I do it because I can be sure I have the time due to work/family commitments during the week
If you can running hills is very helpful if your ultra is hilly. Parts of Romania are very hilly - I used to visit Transylvania regularly (yes, it is a real region to the NW of Romania)
Vomiting once is not a good reason to quit. Not being able to hold down any food or liquid is a very good reason to quit. We weren't there so it is impossible for us to judge. Sucking it up and continuing when you are hurting is a pretty important ultra skill to have. A mid week longer run is a very good idea particularly if you are not going to do back to backs every week.