70-80% of runners develop a running-related injury every year. This number is staggering and there...
Running the Back Cove Backyard Ultra this weekend? Sweet - we'll see you there! This is our 3rd year co-hosting this event, and we're stoked at how much it has grown in just a couple of years.
There are so many reasons why this event is a blast. The location, the people, the heat!
We've enjoyed talking with numerous people around race strategies for last person standing events over the last few years. We thought we'd share some of the most common strategies - in case you haven't considered some of them for yourself!
Strategy Selection
There are many factors that need to be considered when selecting the right strategy for you. Your typical easy running pace, your history of running long distances, your injury history, and how adapted your stomach is to taking in fuel while exercising are just a few considerations.
Strategies
1 - I'm here to run my typical easy run pace for as long as I can & I'm not interested in running any slower than normal.
While this strategy isn't likely going to get you the win, it is a respectable strategy, especially knowing most people out there aren't going FTW. This is a great option for those just looking to get their usual weekend long run in during the race, or perhaps to test themselves to see how long they could sustain this pace for. This option certainly gives you the most recovery time in between laps - so if you need a larger break in between laps for gear change, more fueling, or to take a nap - this could be an option that you consider for a lap occasionally.
2 - I'm here to do whatever it takes to go as long as I can. We'll give a few sub-strategies here. In general, when trying to run/move for as long as you can, it's all about energy conservation & fueling/hydrating your body adequately.
2A - The slow jog method with consistent maximal rest time.
Here you run your typical slow jog pace for the entire 4.16 mile lap, optimizing how much time you have at the end of the lap to rest/change/use the bathroom/eat. Many elite backyard ultra runners aim to complete each lap in the 48-52 minute range, leaving them enough time for the above (8-12 mins) but not having to run too speedy. Certainly this varies depending on your fitness.
2B - The walk/jog method with minimal rest time.
Here you commit to energy conservation to the max. Is it better to have a slower pace but move as much as possible, or a faster pace with longer rest? This method is the former.
2B1 - Year 1 finisher David Jeffrey successfully used this method to win the first edition of the Back Cove Backyard Ultra in 2022. He would jog the first 2 miles of each lap, then walk the rest of the way. He did this for at least the first 100k of his 87 mile day!
2B2 - You certainly could also do the opposite: walk at the beginning and then jog it in. This version could provide a little more stress if you're borderline making it to the start/finish in time. The jog first, walk second method would certainly help better manage the stress.
2B3 - Then there's the method I'd strongly consider if I were running and not race directing. That's the walk/jog flexible method. One of the hardest parts of ultra running is nailing your fueling and hydration. GI issues, or cramping/fatigue from not taking in enough are typically the main causes of runners dropping out of extra long distance events.
We have a limit as to how many calories our bodies' can digest while exercising. This is typically in the 250-350 calories/hour range when exercising for long duration such as ultra running. This method tries to get around the "while exercising" limitation. In a typical ultra marathon, you can stop whenever you want, rest/eat for however long you want, and then continue when you're ready (as long as you're ahead of the cutoff times). In the backyard ultra format, you have to start a new lap every hour on the hour. You can stop during the lap, but you must complete the 4.16 miles every hour. This makes it challenging to fuel - and optimizing this is the goal of this 2B3 method.
In this method, you aim to eat more "meals" than gels and typical high carb fuel. Granted this method likely wouldn't be necessary for those not trying to go longer than 12 hours or so. Trying to eat smaller meals could help you stay adequately fueled and not completely bonk. Here's what this method can look like:
The race starts at 10AM. Wake up as late as you can to emphasize sleep, eat a meal immediately. If you woke up earlier than 8AM, I'd try to also eat a smaller meal right before the race starts. Then I'd WALK the first lap, for as long as you can, to let things digest.
Then every 3-5 hours, I'd try to get in another small meal (while still taking in fuel on all other laps). The key here is trying to have plenty of time to digest the small meal. This means walking/minimal moving for as long as possible after the meal.
So I'd run lap 3 slightly faster than my ultra pace (but not too fast to make it hard to digest food). I'd finish this lap, and immediately consume the small meal. You could even consider sticking with the jog/walk method - and carry your small meal with you and start eating it while you walk in the rest of the lap. Then you start lap 4 walking slowly for as long as you can get away with digesting the small meal.
If you haven't explored running closely following eating smaller meals, then I'd avoid this method on race day until you're able to practice beforehand. But if you know your stomach generally tolerates running shortly after eating, then I'd strongly consider this method if you're in it for the long haul.
No matter which method you chose, the key is to be flexible on race day, and adjusting your plan based on how you're feeling. This is more for if you're not feeling as good as expected. If you're feeling really good with what you're doing, and you're confident you're getting enough fuel/hydration, then I'd stick with it!
There's a ton of potential strategies for trying to go as long as you can in a backyard ultra format race. The overall key is to conserve energy, and replenish your body's energy sources as best as possible. Uncontrollable factors like heat and humidity will certainly factor into the ideal plan as well.
What strategies did we miss?
Best of luck to everyone racing this weekend!
-Kelton
