How I split the 100 km course

In my article about my run-through how I experienced the whole challenge day, I wrote about how I perceived the day and the different sections of the course. However, I had a good plan before the challenge day how I’d split the whole 100 km into many different junks. It doesn’t matter how long or short the route is I’m going to run or if I know the course inside out or not, I always split the route into different parts. Here’s how and why I split this 100 km route into the following 6 parts.

Part 1: Warm-up round: Kilometer 1 - 25

This was basically the loop from the start line via check-point 1 all the way back to check-point 2. It happened to be around 25 km with normal up- and downhills. Nothing crazy. So based on my training and fitness level, I knew I won’t stop at check-point 1 after 11 km because I don’t need to refill after this distance. Anything below a half-marathon distance of ~21 km is a “short/normal” run for me at this time (I say that with a lot of gratitude knowing that this is something I worked for hard. Read this chart where I outline how I started with zero running and made my way up to 100 km). So in my mind, I saw the first 25 km as a warm-up round. Running it with ease, steady slow pace and simply getting the legs moving.

Part 2: Cruise control and first push: Kilometer 25 - 42

After my warm-up round of 25 km, I refilled my water flasks at check-point 2, put some suncream on and off I went into the next chapter of my 100 km ultra. Most of this section I called “Cruise Control & first push”. What I mean by “Cruise Control” is that it’s a wonderful, rolling section of the course with views over Lulworth Castle, Lulworth Cove and the sea. Running up and down through the blooming bushes is one of my absolute favourite parts of this route. So I just keep on running easily and with joy. Don’t overthink it, just put ‘cruise control’ on and keep running steadily. At the end of my “Cruise Control” section, the hilliest section of the whole course starts. There are 5 big, very steep up- and downhills (grades of ~ 32%). So instead of having to focus on one big hilly section, I decided to count the first two hills to my “Cruise Control & first push” part. This way I could already mark 2 out of 5 big and challenging hills as completed in my head when I reached check-point 3.

Part 3: Durdle Door quintet push: Kilometer 42 - 45

After a quick stop at check-point 3 to refill my flasks and put on more suncream, I continued my “Durdle Door quintet push”. I already did 2 out of the 5 hills. So this upcoming section was a short one in kilometer but a heavy one in ascends and descents as well as technique. During this section all I did was push, push, push forward. Step-by-step. Up you go, down you run, up you go, down you run and one more time up you push. I like to think only the following thoughts during this hilly part: “Left, right, left, right….push, push, push.” I only focus on one step at a time and it works like a charm for me.

Part 4: Cruise control and restart the challenge: Kilometer 45 - 60

Alrighty, the hilliest part is done so now it’s back to “Cruise Control” until check-point 4 in Weymouth which I saw as a restart of the whole challenge. Everything that came after that was a new challenge for me and not part of the already 60 km I've run. In my head, I started with fresh and light and strong legs, ready for a marathon distance.

Part 5: Restart new challenge and cruise control: Kilometer 60 - 75

Since I have run 60 km ultras before, I knew I’d be fine and fresh enough to restart my challenge at this point. What I didn’t know was how it’ll be for me for the rest of the course. So I decided to split the last section into two feasible junks. The first one being 15 km long. A short and easy run which I have done thousands of time - at least that’s what I told myself and I kept believing it. It felt like I’m doing an easy zone 2 short run (ignoring the fact that I’ve already had 60 km and over 1,800 m elevation gain under my belt).

Part 6: Take it from there as it comes: Kilometer 75 - 100

Ok, so this is it: The part where I had absolutely and I mean zero idea how I’d felt, perform or feel. So what I told myself during this part was: Take it from there as it comes and just keep moving forward - no matter what. Run if I can, walk if necessary or crawl if I must. I didn’t put any pressure on myself for this part of the challenge and just took kilometer by kilometer. And so I crossed the finish line.