Summary

The author of the article recounts their successful experience at the 50 km Bernau ultramarathon, where they achieved their second podium finish, using the race as a training run for longer events and experimenting with nutrition strategies.

Abstract

The article details the author's participation in the 50 km Bernau ultramarathon, which took place on September 18th, 2021. The author, who had previously secured a 3rd place finish at the Schwerin Lake Ultra Trail Marathon, approached this race as a faster-paced training run and an opportunity to test new nutrition strategies, including the use of honey for energy. The race featured a flat, 5 km loop on asphalt, and the author chose not to carry water, instead relying on aid stations and a reusable GU flask filled with honey. Despite some oversights in nutrition and hydration, such as forgetting electrolyte pills and not eating from the aid stations, the author completed the race with a strong performance, finishing 1st female and 3rd overall. The race preparation was casual, with the author maintaining their usual diet and engaging in moderate training runs and a hike in the days leading up to the event. On race day, the author overcame initial nervousness, fatigue, and stomach cramps to run a consistent pace, aided by cola during the later stages of the race. Post-race, the author reflected on the need for a proper breakfast before long runs and the importance of adequate hydration and experimentation with solid foods for future ultramarathons, including a 58-hour backyard ultra in December.

Opinions

The author views the 50 km Bernau ultramarathon as a training opportunity rather than a primary competitive event.
Honey is favored by the author as an effective running fuel, as evidenced by its use before and during the race.
The author acknowledges the importance of electrolyte balance and hydration but did not fully adhere to these principles during the race.
Despite some nutritional and hydration shortcomings, the author is satisfied with their race performance and the mental and physical endurance displayed.
The author recognizes the need to improve pre-race nutrition and to experiment with solid foods for sustained performance in longer ultra-marathon events.
The author appreciates the support of their girlfriend, highlighting the positive impact of personal encouragement on their race experience.

50 K Bernau — Race Report

My second podium finish at my second ultra-marathon

On September 18th, 2021, I toed the line at the 50 km ultramarathon in Bernau. Just three weeks after my 3rd place finish at the Schwerin Lake Ultra Trail Marathon, I wanted to use this 50 km race as a faster-paced training run.

I registered because it is just 30 minutes from Berlin — where I currently live. It was the perfect opportunity to test some new nutrition strategies and enjoy running for such a long distance without a backpack.

The course was a relatively flat 5 km loop on asphalt. I decided to not take any water with me and drink at the aid station only.

For nutrition, I relied on honey again. I had a few teaspoons for breakfast — along with coffee. And I filled my reusable GU flask with honey and carried it with me.

Despite my intentions, however, I didn’t eat anything from the aid stations. I also forgot to take electrolyte pills with me and had only a bit of salt I added to the honey to replace the sodium lost through sweat.

Nevertheless, it turned out to be a great race, and I am happy with the result.

Race Preparation

I didn’t follow any specific race prep, as I viewed the event as a training run to prepare me for longer races later this year.

On Wednesday before the race, I went for a 27 km run, did a 20 km run on Thursday, and then a 17 km hike on Friday. Friday evening, I went to Bernau to pick up my race bib and then enjoyed a nice dinner with my girlfriend.

I didn’t follow a special diet or carb-loading protocol. Instead, I ate my typical diet of fruit, meats, cheese, and we had boiled potatoes with chicken, cheese, eggs, and avocado for dinner.

Except for some tiredness from training, I didn’t have any issues going into the race. No injuries, no niggles, and — as opposed to the Schwerin Lake Trail Ultra — no liver or stomach pains.

pre-race dinner, photo taken by Nicole Linke

Race Day

I woke up on Saturday at 04:45, drank a double espresso, had 4–5 teaspoons of honey, dressed, and made my way to Bernau just after 06:00 am. It was a grey and windy morning. When I arrived at 07:20, the athletes participating in the 100 km German championship were already running through the drizzle.

I wandered around a bit and made my way to the start just before 08:00. Since it was still raining, I wore my rain jacket for the first few kilometers. However, it was way too warm, so I already took it off after the first lap.

I sipped on honey at the start of every lap and drank some water every time I passed the aid stations in the start/finish area.

The first lap felt a bit heavy, and running felt hard. Despite my plan to use the race as a training run, I was nervous, and my heart rate shot up accordingly. But once I got into a rhythm, running felt easier again, and I ran the following laps faster than the first.

When I finished the 5th lap, I felt mentally strong and didn’t have any issues. My stomach was cramping a bit, and I had to burp a few times, but this didn’t bother me too much.

However, on lap 7, I was overcome with tiredness and slowed my pace. I drank cola the following two times I passed the aid station, and it seemed to pick me up. I could feel my butt and hamstrings hurting, but I felt pretty good again mentally.

When I left for my last round, I spotted my girlfriend arriving. She came to pick me up after the race. I waved to her and shouted “the last lap,” and ran a strong last lap. The thought of finishing soon and faster than my goal time pushed me even more.

With only two kilometers left, rain set in again, and it felt wonderfully refreshing on my body.

I finished 1st female and 3rd overall.

Post-Race Dinner, Opera, And Thoughts

After the award ceremony and receiving the certificates and presents, my girlfriend and I drove to her home. I showered, and we enjoyed a lovely lunch of baked potatoes, sausage, cheese, and veggies.

Afterward, we went to see Mozart’s Le nozze di Figaro, which was broadcast live from the state opera Berlin to the Bebelplatz.

All in all, it was a great race weekend, and I have again learned something. First, I still need to practice having a proper breakfast before any type of long running. Secondly, I need more water than sipping a bit every 5 kilometers only.

And finally, I definitely need to start experimenting with solid foods now. I don’t think honey alone will sustain me on my quest to finish the 58 h backyard ultra in December. 🤨