The Importance of Pacing
The most common mistake in an ultramarathon is starting too fast. The adrenaline of race day and the presence of other runners can easily push you out of your optimal zone. A smart pacing strategy is essential for a successful race.
Running by Feel and Heart Rate
Pace per kilometer is largely irrelevant on trails due to elevation and technical terrain. Instead, run by perceived exertion or heart rate. Keep your effort easy and conversational for the first half of the race.
The Walk/Run Strategy
Don't be afraid to walk. In fact, plan to walk. Power hiking the steep climbs from the very beginning will save your legs for later. Many runners use run/walk intervals (e.g., run 20 mins, walk 5 mins) even on flat sections.
Negative Splitting: A Myth?
Running the second half faster than the first (a negative split) is extremely difficult in an ultra. A more realistic goal is an 'even effort' strategy, where your perceived exertion remains constant, even as your pace naturally slows.
Managing the Highs and Lows
Your energy levels will fluctuate wildly during an ultra. When you feel good, hold back. When you feel bad, slow down, eat, drink, and wait it out. The low points will pass if you manage your effort and nutrition correctly.
The Final Kick
If you have paced correctly, you should have some energy left for the final 10-15 kilometers. This is where you can start pushing your limits. Finishing strong is a huge mental boost and the reward for a well-executed race plan.