31 Oct 17 by James Elson

Wendover Woods 50 2017: Notes for Runners

The format is 5 x 10 mile loops, returning each time to the field in which you will register on race morning. There is one other aid station at 5.5 miles in to each 10 mile loop. So effectively 9 aid stations and then the finish. 

The point of this post is to give you an insight in to the course, the possible conditions and how to best prepare during these final few weeks to race day.

Many of you have recce'd the course so are by now familiar with the terrain and are well placed to think about the format and your race plan. Some of you cannot get to the course before race day and/or are new to this area and this format so this post is designed to give you some key pointers to think about in order to have your best day out on course.

Remember that whether you have recce'd or not, this course will be marked, re marked and checked constantly throughout the race with the intention that navigation never be an issue for you on course. Nevertheless you must concentrate throughout the race because of the number of turns/ markings you will see. It will be very easy to wander past a marking or a turn if you are in a daydream.

The Gruffalo Resides in the Woods at Mile 1.

FORMAT

Laps are not to everyones liking, but if you are running the race then you have signed up for a race including 5 x 10 mile loops so we are taking it for a given that you either like a looped format, or giving it a go for the first time to see!

The benefits of laps are: Familiarity with the course during the later loops. Sharing the trail later in the race with runners at differing ends of the speed spectrum. A natural break down of the race in to smaller chunks than 50 miles point to point offers. Regular access to both our aid stations and your own provisions (you may access your drop bag each 10 miles).

Some potential challenges of laps are: Repetition of the course. Sharing the trail with faster runners who come past looking as though they are out for a 5km. A natural break down of the course in to the perfect point to quit every 10 miles. Regular access to aid stations and your own provisions where you may be inclined to waste time.

Think about the positives, not the challenges. 

THE COURSE

The course is tough. No doubt. It contains specific challenges - but these things are relative. Despite some runners returning from recces with reports of experiencing 'unrunnable bushwhacking', 100% of this course is on legitimate trail, some of it is just a bit more challenging that you get on a National Trail.

Last year the winners came home in an average of 9 min miling. If it were unrunnable bushwhacking, those kind of times would simply not be possible.

The course is characterised by a variety of different trail formats.

About a third of the course is wide open groomed trail or dirt road. Descents tend to allow for some very quick running. Ascents on these can be steep but some are runnable.

A Smooth Runnable Trail Descent in Wendover Woods

About a third of the course is on narrower trail/ single or double track which if dry makes for good running downhill, and will yield quickly to a good efficient hiking technique uphill. If muddy and wet some of these sections will become tougher going particularly later in the race with the passing of many feet before. 

An Uphill Section of Trail Towards the End of the WW50 Loop

The final third of the course is a mixture of challenges which are the signature of this course. We wanted to include features that you can reflect on and try to explain to your mates post race about just how epic they are. There are five climbs on the course that in anyones book are very steep and probably unrunnable for all but a few at the sharp end of the race. The bonus is that these steep climbs are short. In reality the longest they will last is just a few minutes each. BE PATIENT, go easy, hike away. The top will come. Some have some small sections of stairs, you may even need to use a few trees as resting posts along the way. That's ok. From the top you get a nice runnable descent on the other side - of every single one. There are two descents which are narrow and rutted and require a steady footing, one down in to a field we have dubbed Power Line and one down a section of what is actually the Ridgeway National Trail which resembles somewhat a ditch and is challenging because it is filled with loose branches and stones. These sections last no more than a couple of minutes.

The Snake - A Steep but Wide Climb in the Second Half of the Loop

A Steep Section of Single Track At The End of the Loop

Gnarking Around - One of the Steepest Sections on the Course. 

COME PREPARED WITH....

You need not fear the race or the route. Rather come armed with:

- Patience. A sensible pacing plan early on will reap huge benefits later as you find yourself trotting past runners who went out too hard, on very straight forward runnable sections. We expect a large number of runners to stop after 3, 2 or even just 1 loop. The excuses will as usual run the full range. Most of those who stop will simply be beaten psychologically. Probably having gone too quickly. Don't come to us and complain that the course was too tough to finish. You have 15 hours to get this done should you require them. MUCH OF THE COURSE IS GOOD RUNNING which means that even if you take a large amount of time to make your way up the few very steep (and short) climbs - as long as you keep moving, focus on an even effort and don't waste time in check points, there is an extremely good chance you will finish. 

- A good hiking technique. Practice during training. 10000ft of climb is not excessive in the world of MUT Running. Relatively, UTMB has the equivalent of 16500ft of climbing per 50 miles for example. However it is substantial and requires runners to be efficient in switching between running and hiking. If you want to bring poles, bring poles.

- Condition your quads. Descents, even shallow ones offering relatively good running, turn to painful plods later on if you race the early downhill miles and damage your quads.

- Time Targets. We've set a 15 hour cut off at this race, rather than the usual 13 hours we allow at our other 50 mile events. The reason for this is that the course is tougher than the other three mainly in that it contains more climb and will therefore be slower going. We have a large number of 50 mile Slammers starting this final event and we want to give each of you but especially those runners every opportunity to finish this final race. Not to be beaten by a tight time target. The fact that we have added two hours to the overall cut off should tell you something about how difficult we rate the course vs the other three 50 mile events we stage. Plan for that. 

- Footwear: The Age Old Question, what shoes should I wear? A decent trail shoe with good grip is advised. If it's very muddy, in some places it won't matter what you've got on because you will be slipping around whatever the case. BUT if you wear something with good grip you stand a much  better chance of making good time and preventing slipping and sliding around on the vast swathes of the course which will be good going no matter what the weather.

Relax, Enjoy, You Got This.