Namibian Viking

Soon two weeks has passed since I took the final steps in the Al Andalus 250km. Looking back I must say that it was a fantastic event. If my knees and foot would have hold up I would have wanted to get out and do it again tomorrow.

Trying to summarise everything is difficult, but I have added up a few things that I have taken away from the race.

Structure your day
This was my first multi-day ultra. I had definitely benefited from a seminar Keith Evans held a few weeks before I left for Spain and Keith showed us how he would pack for Marathon des Sables. I had taken some of his advice when I packed for Spain. The ability to know exactly what to do every day when you come in after the run is really important for these races. First of all – continue to hydrate. Second – eat food so your recovery can start. Thirdly look after your feet and if you have access to showers have them and rinse your clothes. Fourth – eat more. Fifth – Get ready for next day. Sixth – get rest and sleep. And then do it all over again the next day.

To be structured and to have a plan is key to not miss important elements, time and to allow your body to recover as much as possible.

Nutrition
I was surprised how little I needed to eat during the day. I had as much as I could for breakfast, often two freeze-dried meals 90min before the race. For the race I had energy drink for the day and also quick energy in form of gummy bears, but a part from this I needed little more to get me to the end of the day. At the end of the day I once again tried to eat as much as possible before going off to bed.

“Run when you can, walk when you cant and crawl if you must”
This is a saying from Bill Bradley (on Twitter under epicbillbradley), but it is very true. It is so important to change the rhythm throughout a long race. There were times when I couldnt do anything but to walk. But then I start to run at a certain pace and when I cannot go on in that pace I can choose another way to shuffle along.

Many accounts from people running ultra events talk about them not being able to run and they are forced to walk. Then they start to run but can only manage 10 steps, and then they have to walk again. Next time they start to run and they can run for 20 steps. Continue to do this and before you know it you will be running again. A change of rhythm means so much and can pull you out of the deepest dark zone. There are times when you think that you will only be able to walk for the rest of the day, and five minutes later you are cruising along feeling great.

Ultra marathons tests your mental capacity as much as they push your physical ability.

Share your day with others
Maybe the most important lesson for me was how much easier it was when I was with other people. I have previously always tried to stay on my own and my reasoning has been that you have to go fast when you can and someone else would hold you back if they didnt feel as strong at that particular time. However at this race I shared different parts of my race with Arend, Jack, Joe, Andreas, Martine, Jeremy etc. To share the experience, the hardship, the highs and lows really helped me. It certainly spurred me on much more then being on my own. I shared stages in the race with Andreas from Germany and if someone had recorded our conversations I dont think anyone but Andreas and I would understand much. Andreas speaking German mixed up with some English, and I trying to take my Swedish and make it more like German, mixing it with French and English! Incredible that we were able to cover all the topics we did in our own, common made-up language!

Come prepared
I came down to Spain mentally prepared. However with my ITB injury I was now feeling great in my body and hence I could only walk 3 out of the 5 days. I felt so strong energy wise and in muscles, but my knees and eventually my foot really held me back. I promised myself not to come as unprepared for a race again. It was incredibly frustrated to be in an event and not able to perform at your best. Of course there will be times when you come to an event without feeling 100%, but that is different then to come to a race like the Al Andalus without having run for the past 3 months (well technically I had actually run once in the half-Ironman, and I had walked parts of the coastal path for two days)!

Mental an physical preparation is key, and to come to an event like this without being able to run is something I dont want to experience again.

I am sure I will though, knowing me