Ultramarathon & Marathon Training During Ramadan

It’s not hard. (إن شاء الله) Well I should say it’s not impossible, but it’s certainly not easy. When presented with the most recent heatwave in NYC I was left with to options, run in the heat or not train at all. (I’m not a fan of treadmill running now that I’ve started a serious relationship with outdoor running, so that was not an option.) Over the past couple weeks I have made it a priority to run at least four times a week, even logging over 16 miles on a Sunday run.

Going into this training season I hadn’t planned to run an ultramarathon at the end of August. It just happened. Really. I did know that I would need to log miles during Ramadan in order to hit my marathon training goals. So then this ultra moseys onto my schedule and there’s no turning back. I haven’t even run a marathon yet. I keep telling myself if I can run 30-40 miles a week in the heat and without hydration I can deal with a flat ultramarathon course with a cool start and a couple hours of running in the heat with hydration.

My ultimate goal is to finish the 50k, but I have an ambitious 4:59:59 or better goal time tucked away in the back of my mind. I was under the impression that I could hit my goal time on some of my longer runs, but I’ve found it hard to hold a slow pac, even on long runs. Last weekend I completed my run at a sub-9 min ave pace of 16.55 miles (if you don’t count the 5 minutes of water breaks, traffic lights and figuring out where we were). I believe the cooler, evening conditions aided in keeping a slightly faster, conversational pace with my fellow running buddies. My goal finishing pace is 9:39 or so for the 50k. I’m hoping that I can complete my 20 mile run this weekend at that pace, but if I stay in the low nine minute range I may be in for a surprise on race day.

I feel like I’m in a grove at this point. My weeknight runs have been at 7:50-8:40 mile averages. I don’t feel drained as much, which I can likely attribute to sitting in the air conditioning for a few minutes after runs to lower my core temperature.

Some of the things that have worked for me during Ramadan race training include:

  • Listening to my body instead of trying to hit specific paces
  • Not wasting energy by making unnecessary movements
  • Wearing breathable clothing
  • Not running more than than 6-7 miles (approx. 10-11k)
  • Starting runs within two hours of sunset
  • Having at least a .5 litre bottle of cold water nearby when the sun does set
  • Starting long runs close to sunset

Every mile during my runs I try to do a tune-up check on my body. I think about my form, my breathing, any tension in my body and how my body feels overall. I feel like this has definitely helped keep me on track and keep my mind off of the fact that I cannot rehydrate like many of my fellow runners post-run. Two more weeks to appreciate the simple things like a sip of cold water after putting a hard workout.

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