Ontake 100 - Failure
The first 100-mile race of 2025 was the Ontake 100 in July, resulting in a DNF at 50km.
I had no strength in my entire body. I couldn't run even after eating. My body wasn't moving the way I wanted it to, and I had no choice but to conclude that I couldn't go any further when I was only one-third of the way through.
The reason was clear: I had barely had time to practice. I was far too underprepared for the 100-mile distance. That's it.
I was extremely frustrated and ashamed.
I was also bitten by a tick 😢
I was determined to get revenge. However, my resolve was vague. I knew I would finish the race next time, but I didn't have a clear answer as to what I should change and how. I just continued practicing vaguely.
And now the next challenge is approaching: the Shinetsu Gogaku Trail Running Race, which will be held in September.
Shinetsu Gogaku Trail Running Race - An Academic Approach
The Shinetsu Gogaku Trail Running Race was held on September 13th. The course was very easy to run, and the time limit was short. Without practice, it would be difficult to complete the race.
During the summer, I was anxious to practice. However, I didn't feel like I was practicing efficiently. Practicing in the heat can help with heat acclimatization (getting your body used to the heat), but it doesn't put as much stress on your legs. When you try to put stress on your legs, the heat inevitably causes other damage first.
Then, in early August, I contracted COVID-19. I was able to run again around August 15th, with less than a month left until the race.
What should we do? The answer was clear. Cut back on what can be cut back and do what needs to be done. Make the most of the limited time we have.
Reviewing your diet
I have tried restricting my diet in the past, but I couldn't keep it up and didn't see any particular results. In fact, I felt tired all the time.
For that reason, I took a different approach this time. First of all, I decided to cut out the obvious negatives: soft drinks, sweets, and fried foods. I completely abstained from them unless I had no other choice. I also cut out alcohol. I occasionally drank socially, but only twice during this period. Two weeks before the race, I completely cut out beer.
When it came to food, I thought it was important to balance the three major nutrients, but when I was running long distances every day, I had doubts about just eating the same amount.
Carbohydrates provide energy for exercise, so it shouldn't be a problem to increase them depending on the distance you run. Protein helps you recover from fatigue, so you need to actively consume them. If you increase your food intake without thinking about it in order to increase the amount of these two, you will end up increasing your fat intake. If you increase your fat intake in this case, it will not be consumed and will be stored in the body. It was very difficult to increase carbohydrates and protein without increasing fat, because the foods you can eat become limited.
I ate mainly brown rice, fish, eggs, and soybeans, and had miso soup every day. I also replenished my protein with protein shakes. When I bought food at convenience stores, I chose rice balls, boiled eggs, tofu salad, etc.
By practicing with this mindset and increasing my carbohydrate and protein intake, my body moved well during practice thanks to the carbohydrates. My body recovered thanks to the protein. I was able to practice with a great balance. I ate more, but I lost weight. In three weeks, I lost 6 kg, from 71 kg to 65 kg.
I finally managed to squeeze it after a long time 😅
Introducing muscle training
Rather than muscle training that would bulk up the body, I took an approach that stimulated the fast-twitch muscles. For the legs, I did four sets of heavy loads that I could only do four times. For the back and core, I did four sets of 20 repetitions. I did muscle training about once every three days.
The effect was clear, especially when climbing mountains. I could clearly feel the difference on the trails I was training on.
Practice Structure
I did two workouts. In the morning, I ran 5-10km on the treadmill, jogging at a pace of 5-5.5 minutes per kilometer. I aimed for my heart rate to not reach 70% of its maximum. In the evening, I ran 5-10km on Mt. Ikoma, the mountain behind my house. I could fit in a quick workout after work. Working at the foot of Mt. Ikoma, this environment is fantastic.
I varied the distance depending on the conditions of the day, but on average I ran about 15km a day. I also ran 20km to 40km once a week. This was also on Mt. Ikoma. There are various paths, some of which are runnable, and some of which are climbable.
This summer was hot too, so I ran as long as I could without getting sick.
Building a supply strategy
When I practice running long distances, I make sure to replenish my carbohydrate intake to prevent muscle breakdown. If my muscles break down and I become fatigued, I won't be able to do the next workout. I could run for several hours without eating, but I think the efficiency of my training would decrease as a result. I want to make sure I'm refueling properly, especially when I'm doing long workouts.
Also, if you don't practice refueling, it will be difficult to do it on the spot. The maximum amount of carbohydrates that the intestines can absorb is set to a certain extent, but you can increase the amount you can absorb through practice. If you can no longer absorb it, food becomes a foreign body and causes discomfort. When practicing long runs before a race, I realized that by practicing refueling multiple times, I can train my stomach and intestines, or rather, create intestines that can absorb.
My nutrition is based on Oyena. I also take amino acid granules every three hours to promote recovery while running. Fat is necessary, but only a minimum amount is needed, so I take it in the form of solid foods such as aids. There is no need to take large amounts.
During a race, you should aim to consume about 80g of carbohydrates per hour, which is 320kcal. The important thing is to calculate the calories from carbohydrates, not calories themselves. Fat and protein should not be included in the calorie calculation.
However, this is only if you're aiming for a good time. If your heart rate is lower, you don't need this much. If your speed is slow and your heart rate is low, you can use lipids as energy and actually keep moving for a long time without eating. When climbing mountains, for example, you can move for a long time with almost no food and it's no problem. However, if your heart rate increases, you'll get hunger knock (extreme hypoglycemia) if you don't take in carbohydrates.
The difficulty with supplementation is that it depends on your constitution, weight, energy efficiency, etc., so it's difficult to make a general statement.
Principles of Heart Rate Management
I've noticed something from experience. When I run 100 miles, my heart rate needs to be below 80% of its maximum, otherwise it will have a negative effect on the second half of the race. If I continue to exceed 80%, my body will quickly become fatigued and I won't be able to keep going for long. Keeping my heart rate just below 80% will ultimately allow me to run longer and faster. It's especially easy to exceed that in the early stages, so patience is key.
Race Day
I was able to run extremely well from the first half to the middle. If I could keep my heart rate down and get a feel for it, I didn't need to look at my watch at all from the middle onwards. Just by checking the time, I could forget about lap times and heart rate management and just concentrate on running.
However, around the last 20km, I started to feel sick. My supplies were running low, and I ended up walking more and more.
The result was 27 hours and 20 minutes, placing 55th overall. My goal was to finish in under 30 hours. I ended up collapsing, but I managed to finish earlier than expected. The difference from before was the quality of my training, how I refueled, and how I managed my heart rate. I think that was the biggest difference. I worked hard, and I was able to achieve a result that I'm reasonably satisfied with.
Lake Biwa 100 - A deep spiritual experience
One month after the Shinetsu Gogaku, there was Lake Biwa 100 in October. Unlike Shinetsu, the elevation difference was drastic and the distance was long.
I didn't do anything special for training. I just did moderate jogging and trail running, trying to recover from the fatigue of the 100 miles. I wanted to do high-intensity stimulation for a short period of time. That was the idea.
Virtual Lake Biwa just once
I made some adjustments to my nutrition. I think the reason I felt a little nauseous towards the end of the Shinetsu trip was because I wasn't fully absorbing the fructose in the Oiena. I decided to use the Oiena as the base and add a bit more solid food. Chewing stimulates the brain, and solid food generally contains a lot of glucose. Glucose and fructose are absorbed by different pathways in the intestines, so it's important to consume both in balance. If you keep replenishing your energy, you won't feel sleepy. The key to running for long periods of time is to avoid putting a strain on your stomach and intestines.
At Lake Biwa, I think it's more important not to stop than to go fast. Just keep moving forward at a steady pace. Don't push yourself, just keep going at your own pace.
The Ontake 100 is often described as a kind of zazen (running meditation), but I felt more like zazen in the Lake Biwa race, like I was entering a deeper spiritual realm. The Lake Biwa race was all about endurance. There was a lot of time alone, and it had a strong mountain element. You had to run as hard as you could in the sections you could run.
However, the support and encouragement from the volunteer staff at the aid stations was exceptional, and the balance with time spent alone was amazing. It brought me back to reality in an instant and gave me energy.
The result was 35 hours and 3 minutes, placing 36th. I ran a lot slower, and it paid off in the end. I felt like I could have shaved off some time by pushing a little harder in the middle and latter stages.
Cher 100 - 100 Miles for Fun
November: Cher 100, a 100-mile grass race in Kobe. I was involved in this race as a member of the organizing committee, and I approached it with a completely different approach than I did in the Shinetsu and Lake Biwa races.
In Shinetsu, I made a meticulous plan. I thoroughly reviewed my diet, developed a fueling strategy, and managed my heart rate. In Lake Biwa, I fine-tuned my fueling and pursued the 100-mile race. In both, I approached the 100-mile race with a serious attitude.
The Cher 100 is the exact opposite. There is no strict strategy. No detailed plan. Carrying the bare minimum of supplies and supplies. How much less can you reduce? No counting 80g of carbohydrates per hour, no managing your heart rate at 80% - just running by feel. As minimal as possible. Running in the style of the original way of playing in the mountains behind your house.
Drinking too much at the pre-party 😅
The loop course made five laps around the Rokko Mountains. Because it was a loop, I returned to the starting point many times. Each time, I saw the faces of my fellow runners. I chatted with the other participants and pacers, maintaining a pace that allowed me to run forever. In contrast to the feeling of being immersed in a deep spiritual world alone, I enjoyed spending time with my friends. It was a light and liberating run.
The clock showed 166km and a cumulative elevation gain of 8,200m. The time was 29 hours and 47 minutes. It was a decent run. Actually, I thoroughly enjoyed it. The Rokko Mountains are the best after all. After the race, we had a drinking party. This time was also included in the Cher 100.
Epilogue - The Diverse Charms of 100 Miles
To be honest, I don't really know why I run 100 miles.
That's what I wrote at the beginning. However, through the four races in 2025, something has become clear.
Taking a serious approach to a race is important as it challenges you to your limits. Prepare and strategize with a scientific approach. The methodology I developed in the Shinetsu Five Mountains is certainly It propelled me forward.
The time spent immersed in a deep spiritual world alone is also part of the charm of the 100-mile hike. It's the same sensation I felt at Lake Biwa. That strange feeling, like my consciousness wasn't my own. The depths of the mind that I entered amidst fatigue, or beyond fatigue.
But that's not all.
What I experienced on the Cher 100 was a different kind of charm. Sharing the good times and the bad with like-minded friends. Incorporating plenty of elements of fun. Running long distances with a free spirit. Setting aside science and strategy, and simply enjoying the mountains.
All of these things are interesting. I think that's part of the appeal of 100 Miles.
No, it's not limited to 100 miles. A long mountain trip can give you a similar feeling. There are various ways to enjoy it, but if you are looking for this kind of feeling, Maybe I'm in the mountains.
Late at night, when you are walking alone through the mountains, you are enveloped in that mysterious feeling. You simply enjoy moving your body and getting tired. You put yourself in nature and become a part of it. You challenge your own physical strength.
Why run 100 miles?
I still don't really understand, but I think that's okay.
