160km In Miles

160km In Miles – The marathon is considered the ultimate test of human endurance. But in recent years, an increasing number of runners have turned to the traditional marathon. Originally. The so-called “ultra-marathon” race is from 35 km (56 km) to 100 km (and sometimes even – in the same category.

I started my ultra-marathon journey about ten years ago, but recently I tried for the second time in the difficult 100 miles, after the first I was deceived by my running friend, at 83 kilometers, he said he could no longer see. .

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This time I decided to do 100 miles on the North Downs route. This is the route from Farnham in the Surrey Highlands to Ashford in Kent, with an altitude of 10,000 feet. Covering the entire route will eventually take 26 hours and about 215,000 steps.

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Before I try to experiment, there is a little work to prepare – physically and mentally – for something different and more. Since the marathon, I have planned about six months – training eight times a week. This consists of five to six runs of different distances in different terrains, totaling up to 50-60 kilometers per week. I also incorporate strength training to improve my overall strength, and to prepare for the circuit.

Training for a long time can deplete the body of important nutrients, so my diet must be balanced and targeted. I prioritized my daily protein needs (140g per day), and ate more fruits and vegetables. Dietary carbohydrates can be used to improve tolerance to climate change – such as my ability to burn fat as an energy source – so I balance my intake with my daily needs. As the weeks and months passed, my body changed, and I became strong, strong, and exhausted.

According to my heart rate monitor, it takes 11,000 calories. To reach the finish line, from the start of the race, my muscles show See the constant hunger for energy, and the supply of desire means eating. Feeds 200-400 energy per hour – which turns out to be a lot. It is difficult to advance the competition.

With my body’s blood flowing through the exercising muscles – and away from the stomach – my body system began to stall at around 60km. When this happens, the food you eat slowly leaves the stomach. It sits and sticks in the intestines causing gastrointestinal (GI) symptoms – including indigestion, nausea, and diarrhea. These symptoms increase with the distance of the race, and are the most common reasons reported for not finishing the race.

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My symptoms worsened with low blood sugar, caused by not being able to eat or drink – a vicious cycle. I went 60 miles of feeding and a lot of energy feeding before continuing. Continue. But in 30ºC (86ºF) heat, about 35% of competitors will eventually suffer from GI problems or dehydration. Desire can only take you so far.

I am also at risk of severe muscle and bone damage. When you use the flexion method, the lower part actually causes more damage, because the muscles stretch under the load. As you try to slow down to fight gravity, your muscle fibers tear on a microscopic level, causing cellular damage in the bloodstream. The weakness of the periphery creates a paradox – you begin to look forward to the rising part.

But there is more to nerve damage than just being unsightly. It also causes a general inflammatory response in the body, which causes a temporary shutdown of the immune system. This, in turn, is thought to increase upper respiratory infections. It’s not uncommon to develop a runny nose, cough, and sore throat in the days or weeks after a race, as I did during the one hundred week.

There is also a risk of tripping and falling, exacerbated by increased fatigue and lack of sleep. My friend Caroline ran with me for 75 miles, enduring the worst physical conditions, only to take a blackout in the dark and break her leg on a rock from the ground, forcing her to retire.

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There is emerging research that shows long-term participation in marathons can increase the risk of heart disease. My research colleague Scott Chiesa, from the UCL Institute of Cardiovascular Sciences, explains:

Weight training can withstand the long-term changes that are often associated with disease. These include structural and functional changes in the heart and blood vessels, electrical changes in the heart muscle, and damage to the heart muscle.

I finished the race with a “sprint” for the last 100 meters. Within 30 minutes my leg was completely fixed, and I was reduced to the lingering pain that would be my norm for the next three or four days. It took about a month before I felt “normal”.

Research has shown that many participants approach the ultra-marathon as a form of personal achievement – despite its popularity as a competitive sport. For me, the physical and mental challenges are worth the trouble, and I I feel happy and proud of what I have achieved. Of course, participation is not without its consequences – but a bigger challenge, a bigger reward. denied any involvement with it. In addition to their academic program.

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The marathon is considered the ultimate test of human endurance. But in recent years, an increasing number of runners have turned to the traditional marathon. Originally. The so-called “ultra-marathon” runs from 35 kilometers (56 miles) to 100 kilometers (160 miles) – and sometimes even more – in one run.

I started my ultra-marathon journey about ten years ago, but recently I made a second attempt at 100 miles that was difficult, after the first I was deceived by my running friend, at 83 kilometers, he said he could no longer see.

This time I decided to do 100 miles on the North Downs route. This is the route from Farnham in the Surrey Highlands to Ashford in Kent, with an altitude of over 10,000 feet. Covering the entire route will eventually take 26 hours and about 215,000 steps.

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Training for a long time can deplete the body of important nutrients, so my diet must be balanced and targeted. I prioritized my daily protein needs (140g per day), and ate more fruits and vegetables. Dietary carbohydrates can be used to make changes – such as my ability to burn fat as an energy source – so I adjust my intake and adjust my daily needs. As the weeks and months passed, my body changed, and I became strong, strong, and exhausted.

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I am also at risk of severe muscle and bone damage. When you use the flexion method, the lower part actually causes more damage, because the muscles stretch under the load. As you try to slow down against gravity, your muscle fibers tear at a microscopic level, causing cellular damage in the bloodstream. The weakness of the periphery creates a paradox – you begin to look forward to the rising part.

But there is more nerve damage than discomfort. It also causes a general inflammatory response in the body, which causes a temporary shutdown of the immune system. This, in turn, is thought to increase upper respiratory infections. This is not the case

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