SPBM 2017 - Infographic Report

Pacing Strategy for Malnad Ultra 2017

Over the last few days I have been getting enquiries on how to pace for the Malnad Ultra 2017. Given that I did this last year and have a fair sense of the trail and remember a lot(you can get a runner off a trail, but never a trail off the runner), I thought I should put it to some use.

The net elevation last year was 2850m, this year it is 3497m. It will be a tall order.

Distance (km)	2016 course for 110k	2017 course for 110k	Pacing strategy	M=7min/km, marathon finish = 5hrs (mins)
0-10	Down from K-top	Down	M pace + 1.5min/km	8.5	85
10-20	Up	Up to Summit	M pace + 2.5min/km	9.5	95
20-30	Down to Lalbagh	Down	M pace + 1.5min/km	8.5	85
30-40	Down	Down	M pace + 1.5min/km	8.5	85
40-50	Up to Summit	Uphill	M pace + 2.5min/km	9.5	95
50-60	Down	Uphill	M pace + 2.5min/km	9.5	95
60-70	Down	Down	M pace + 1.5min/km	8.5	85
70-80	Down to Lalbagh	Steep climb & down	M pace + 2.5min/km	9.5	95
80-90	Up	Rolling up & down	M pace + 2min/km	9	90
90-100	Down	Rolling up & down	M pace + 2min/km	9	90
100-110	Up to K-top	Rolling up & down	M pace + 2min/km	9	90

Legend (how to read the table): The ones in red and highlighted are for the 50k (also the course from last year). The ones only in red are for the 80k and the entire table for the 110k.

So, if you have been doing 5hr for a marathon, target 16.5hrs for the 110km. This gives a sub-total of 12hrs for 80km and about 7.5hrs for the 50km distances.
These are, of course, very aggressive timings and you should add rest times, eating times and budget for some slowing down due to running in the dark. Give yourself 2hrs or more, if needed to cover these.
Drop a comment, if you need specific information. I will try and help as much as I can.
That said, just go there and enjoy the run

Ps: I am not running it this year, and the course has changed this year, so please take this with a handful of salt (& enerzal, etc.)