I RAN 114 KILOMETRES UP A VOLCANO?! - Flora Beverley

Intro

This is a quick summary of “I RAN 114 KILOMETRES UP A VOLCANO?!” from Flora Beverley. It’s a great watch — we’re breaking it down so you can try the key ideas today. Be sure to check out the full video for all the details.

Key Points

• Treat the first 15 km of any ultra as a warm‑up: run slowly, let your body warm up, and reduce injury risk.
• Back‑to‑back days: split long distances into manageable halves (e.g., 22 km Day 1, 35 km Day 2) and use walking on steep climbs to protect legs.
• Nutrition: eat familiar carbs before and during the run (porridge, oats, quinoa, protein‑rich snacks). Never try new foods on race day.
• Hydration & electrolytes: carry water, electrolytes, and a quick‑recovery snack (200‑500 kcal) at each checkpoint.
• Pacing: on flat sections aim for about 5:20 min/km (≈ 11 min/mile) to conserve energy; slower on technical or steep terrain.
• Gear & safety: pack a mosquito net, warm jacket, waterproof trousers, head‑torch (red mode), emergency blanket, and a small medical kit.

Workout Example (Inspired by Flora’s day 1)

Day 1 – 22 km (≈ 13.7 mi) – Volcano Ultra
1️⃣ Warm‑up: first 15 km at an easy, conversational pace (≈5:30–5:45 min/km).
🧗‍♀️ When the terrain gets steep, **walk the big climbs** and keep effort low.
🧭 Use checkpoints for short **walk‑breaks** (2‑3 min) to refill water and eat a carb snack.
⚡ Flat sections: aim for ~5:20 min/km (or 8:30 min/mi) to keep heart‑rate moderate.
🍴 At each checkpoint: **200‑500 kcal** of easy‑to‑digest food (energy bar, fruit, or a small hot‑pot meal) and electrolytes.
💧 Hydrate regularly; sip every 15‑20 min.
🧦 Wear compression socks for recovery.

Feel free to adjust the distances and paces to match your own training levels using the Pacing app.

Closing Note

Give these ultra‑friendly strategies a try on your next long run or trail event, and remember you can customise the paces and distances in the Pacing app to suit your own fitness level. Happy trails! 🚀

References

• I RAN 114 KILOMETRES UP A VOLCANO?! - YouTube (YouTube Video)

Workout - Ultra Simulation

• 3.0km @ 6'15''/km
• 3 lots of:
  • 2.0km @ 5'20''/km
  • 5min @ 6'40''/km
  • 2min rest
• 2.0km @ 7'00''/km

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