Ian Campbell Personal Trainer

London to Brighton 2010

1. Introduction

Why would anyone want to run 56 miles off road? Well just ask about 200+ others who entered the 2010 London to Brighton off road event or the 200 that did it in 2009. Whats the attraction - running L2B off road means you see the fantastic Surrey and Sussex countryside and there lots of it to see. The other beauty is that the number of runners is usually much lower than marathon events although Ultra/Trail running is becoming more popular so number of entrants is rising. The camaraderie between runners before, during and after the event is fantastic and there does not seem to be any elitism. Everyone is in the same boat and is trying to get from A to B.

Taking on an ultra is not as daunting as it might sound. The easiest way to do this is to start with a 30 mile race which is just a step up from a marathon. Training is not much different from a marathon. Obviously if you are taking on something longer then you need to adapt your training but it is in no way much more difficult other than the obvious, you must like long distance running and do plenty of it!

2. Training

If you are starting from scratch then I would strongly advise that you build a solid marathon training base and follow one of the myriad of training plans that are available. The Striders or Runners World websites would be a good starting point.

If you are already at marathon readiness and have one under your belt then the next stage in your training plan should be to target a mid range ultra. I did the Downlands 30 as a training run, its off road and hilly, which is perfect. I really started my serious training plan in about June giving me 12 weeks to build up to L2B. Take about 2 weeks of tapering prior to the event and you have 10 weeks of proper training. In that 10 weeks I did the following:

Long runs - 18M to 23M - x 5

Mid week long runs - 14M to 18M - x 6

Ultra x 30M - only once!

I averaged about 35 miles over 5 or 6 days a week. There were many runs of under 5 miles but scheduled after a long run so really just to train the body to move after long efforts and also part of my commute to work!

The other important factor in your training, as with any target race, is to make sure you similate the terrain of your target race in your training runs. L2B starts at 0600 so make sure your body is used to running this early in the day. As my mid week long runs were basically on reasonably flat terrain, I ensured that my Sunday long runs were entirely on the most hilly routes I could find. I also included in my gym sessions plenty of leg work for strength eg squats with bar, single leg squats, step ups with bar or weights etc.

As you can see the training was not much more than for a marathon. You will see in various Ultra running training plans to incorporate back to back long runs. Personally, I did not have the time to do this but found that by combining the weekend long run with a mid week long run was fine.

3. Nutrition, drinks, backpacks etc

The most important piece of advice is to keep experimenting during your training. Every long run is an opportunity to try out your equipment and make sure it works and that you are comfortable with using it on the hoof.

Taking on a 56 mile race means you will be running for 10, 11, 12 or more hours. Surviving on gels and water will not really be enough. So you need to get your body used to digesting food before and during runs. I tried various food options including bananas, biscuits, energy bars, home made flapjacks, jelly beans, wine gums etc. All long runs were completed with a rucksack. I changed rucksacks several times until I felt comfortable with the OMM 15 litre version. This is light, compact and extremely well designed. I have used it extensively now for several weeks and it is a great little commuter rucksack.

I started with a platypus hydration pack but found that after several weeks usage the bladder and feedpipe, despite regular cleaning, caused the water to distaste. I eventually found a make called Source from the US that is actually much better as it has a twist cap on the feedpipe that ensures that no air get to the contents whilst not in use, therefore keeping the contents fresh. Anyway, experiment until you are happy with your equipment.

Also, you need to make sure you have an equipment list for the day. For L2B there is a mandatory equipment list. This included, mapbook (provided by race team), mobile phone, compass (make sure you know how to use it and read an ordnance survey map), cash for emergencies, water. If you are going to have someone meet you at checkpoints then the amount of gear you need to carry can be reduced. In addition to mandatory items I carried, couple of plasters, water in drinks bladder plus a drinks bottle, a variety of food for first 30 miles. My brother Chris was crewing for me so I was able to leave with him, spare pair of socks and trainers for 30 mile change over, and food bags for each checkpoint thereafter. Make sure you have a variety of food options as the same thing will not be very appetising. Include some salty food like cheese biscuits etc.

I also took Nuun tablets that could be easily popped into a drink bottle of water. This was very useful as additional fluid and provided salt intake. Don't under estimate how much you will drink on the day.

Last but not least, toilet paper. You never know what happens on the day, so make sure you don't mind doing things outdoors!!

All in all, make sure you minimise the carry weight while ensuring you have all you need on the run and make sure you have carried the same weight in training so its not back breaking or completely new to you on the day.

4. Logistics of the day

Work out your estimated mile split times for the distance. Add some time for hills, checkpoints etc. Then add time just because you will slow down. Even then you will probably have under estimated but it will give you a realistic target time. Like anything that is greater than you have taken on before it will seem enormous to comprehend. The best way to tackle it is to break it down into pieces. As they say, you can't eat an elephant in one go! I calculated an expected time for each section between checkpoints incorporating the terrain, stage of the run and factoring in tiredness.

Then you can plan out your nutrition, drinks and other bits and pieces to ensure the day goes as well as you can plan it.

5. The race

Get up at 0330. Have breakfast of muesli and drink some water. Use toilet.

Taxi at 0415 to Blackheath. Arrive to register for 0600 start. Spend time in the hall checking over equipment and mentally going over events. Use toilet. If truthful, also deliberating over whether I was going to finish, what would I do if I pulled out, had my training been good enough etc etc.

Gradually more runners congregate and the atmosphere builds up. Much trepidation, anticipation and nervousness.

0545 runners start to mass outside at the start line.

0550 pre race talk from organisers. what to do, what not to do etc etc.

0600 we are off..... lots of shouts and screams. who cares about waking the neighbours, we are doing L2B!!

I settle at an easy pace about 8 min miles as I find out when I take a closer look at my GPS at 5 miles. It's faster by 2 mins a mile than my plan but I feel extremely comfortable so keep going. Maybe I will pay for it later.

0630 - my Mum phones me to wish me good luck. She does not realise that I am already running. Text my brother to inform him that I have started and will see him at the 30 mile checkpoint. I have learnt to text and take calls on the run now.

Checkpoint 1 and 2 pass and I am heading to checkpoint 3 - 30 miles. My brother Chris is there and I change socks and shoes. I have been drinking regularly on the run and taking three cupfuls of water at each checkpoint. Plus a banana and biscuits. I think I feel fine but Chris tells me after the race that I looked very tired at this checkpoint.

During this stage I popped in a Nuun tablet and drank the 0.5L. Consequently my salt levels increased. Something I should have done earlier but completely forgot about.

Checkpoint 4 and I go through the same routine, water, bananas, biscuits etc. Chris tells me afterwards that at this stage I looked much fresher. Must have been the salt and food intake that perked me up.

Anyway, I continue running to 46 miles and averaging 10 min miles. But the wheels come off here and I end up run walking the last 10 miles. Mentally at 46 miles I knew that if I ran walked I would be able to make it within the cut off time of 13 hours. In fact, my GPS tells me that I covered 58.5miles. The last few hundred yards were a running hobble to the finish line, which mean't going down some concrete stairs and across pebbles to the finish line on the beach. Truly London to Brighton. Finish time 12 hours 22 mins and just 38 minutes within the cut off time of 13 hours.

Chris was at the finish and took some photos and very kindly drove me all the way home. I ate even more food and drank copious amounts of water on the journey back. I got in the door at about 8PM. A long but satisfying day. A medal and tie shirt to prove it and plenty of pride on my chest. Tomorrow would be a long day as well but for different reasons.....

Training for London to Brighton or a similar length ultra?, then call me on 0789 9962834 for advice on training plans, nutrition or just for the hell of it