Strategies for Success in Ultra Running: ADAPT
Let’s be real: having a fantastic race plan filled with spreadsheets of times and a detailed menu of what you’re going to eat and drink every hour is great and all, but actually sticking to that plan? That’s a whole different ball game!
I always tell my athletes to have plans A, B, C, and D—but absolutely not DNF! (Let’s face it, sometimes DNF happens, and it’s usually not because you’re unfit or unprepared. More often than not, it’s because of gut and GI issues that hit you like a surprise party you didn’t want.) As Mike Tyson wisely said, “Everybody has a plan until they get punched in the mouth.” And trust me, in ultra running, you’ll get punched in the mouth more than once!
I hate to turn this newsletter into an acronym-fest, but these phrases have certainly saved my bacon during some pretty rough patches. Running 100 miles is basically a never-ending game of problem-solving every hour on the hour. And sometimes there’s no jury or wise counsel to guide you—it’s just you out there, so knowing yourself well is crucial!
PPPPPP – No, it’s not a code for when to go pee pee during the race! This stands for Proper Planning Prevents Piss Poor Performance. A prime example? Managing the variables you can control, like having a headlamp and an extra one with fully charged batteries stashed nearby. That way, if your light goes out, you won’t end up stumbling around in the dark like a lost puppy while fellow runners zoom past, pretending they can’t see you—haha! Another game changer is having a fresh pair of shoes and socks waiting after a particularly muddy or sandy section. Think of these controllable variables as little mini-vacations that you can look forward to amidst the chaos.
Now, let’s talk about the uncontrollable, like feeling nauseous or just plain awful. You can have your anti-nausea meds ready (proper planning!), but sometimes, no matter how hard you try, you just can’t shake it off and have to ride the discomfort wave. Most of the time, it’ll pass if you’re willing to endure the feeling. Like many life lessons, it’s all about remembering, “this too shall pass.” Although, when someone says that to me while I’m struggling, I might just want to channel my inner Mike Tyson and give them a friendly throat punch! If you hear me during the race saying, “this too shall pass,” and you feel the urge to throat punch me, that’s completely fine; I’ll take it like a champ.
I highly recommend that if you’re tackling 100 miles or even an ultra, you have a solid team in place that knows your game plan. They should be aware of the nutrition you’re planning to use, the shoe and sock changes at the right aid stations, and of course, they should be there to give you a hug or hiding—whatever floats your boat!
I love the straightforward advice from Jason Koop: “I have developed five simple steps to get yourself out of the proverbial hole. These steps form the easy-to-remember acronym ADAPT: Accept, Diagnose, Analyze, Plan, and Take Action.” Simple, right?
For all of you gearing up for UTCT next week, it’s time to make sure you have all your gels (don’t wait until the day before to panic-shop for the caffeine version), ensure your team is ready, and I strongly suggest keeping a visual of the route handy. Mental prep and visualization go a long way, especially when you’re knee-deep in the chaos on the course. That’s when problem-solving becomes a breeze if you’ve mentally rehearsed beforehand.
Happy running, happy planning, and happy suffering!
Jo Keppler
