Here it is — the day you've been working toward for months. The training is done, the carbs are loaded, the pack is ready. All that's left is to “simply” run. But, as you already understand, in an ultramarathon there is no “simply.” Success on race day is an alloy of tactical wisdom, well-chosen gear and the ability to take care of yourself after the finish.

9.1. Pacing: “Slow and Steady Wins the Race” Is About You

The main, fundamental, fatal mistake of 99% of beginners is starting too fast. The adrenaline, the euphoria of the crowd, fresh legs — everything pushes you to run faster than you should. You feel like Superman... for the first 10 kilometers. Then “Superman” turns into a “pumpkin,” and the long, agonizing road of suffering begins.

Your best friend is your heart rate monitor. Hide the pace screen far away. For the first 1–2 hours of the race, your only reference is your heart rate. It must not creep into the “gray” zone. Keep it in Zone 1 (FatMax), even if people in dinosaur costumes are overtaking you. You'll be the one laughing at kilometer 80 when you pass them as they trudge along on foot.
A negative split? Forget it. The strategy of running the second half faster than the first works well in a 10K or a half marathon. On an ultra, your task is to run as evenly as possible. The ideal scenario is to preserve enough strength that over the final quarter of the distance you can hold the same pace or even accelerate slightly, overtaking those who “blasted off” from the start.

The race planner will help you plan your splits with the terrain in mind: upload the GPS track of the course and get a time forecast for each segment.

9.2. Gear: Nothing New on Race Day!

Your race-day gear is your second skin. It must be comfortable, tested and reliable.

Shoes: only ones in which you've done more than one long training run. They should be slightly roomier than usual, since your feet will swell by the end of the race. For long mountain ultras many runners choose shoes half a size to a full size larger.
Pack/vest: it should fit like a glove — no bouncing, no chafing. All pockets must be quickly accessible so you can grab a gel or a flask on the move without stopping.
Poles: if you've decided to race with poles, you must know how to use them. Clumsy pole use is a waste of energy.
Mandatory gear: organizers don't require a waterproof jacket, an emergency blanket, a headlamp and a phone for nothing. Mountains are unpredictable. The weather can change in 15 minutes. What seems like dead weight at the start can save your health or even your life.

9.3. Aid Stations: A Pit Stop, Not a Restaurant

An aid station is a place where you can lose the race. Linger 5 minutes too long at each of 10 stations — and there goes almost an hour.

Have a plan: decide in advance what you'll do at each aid station. Refill the flasks, grab 2 gels, eat a piece of banana. That's it.
Don't experiment: don't pounce on unfamiliar food at the aid station. Pickles or chili might seem like a great idea, but your stomach may disagree.
Carry your own: always keep an “emergency reserve” of your own tried-and-tested gels or bars. The aid station may not have what you need.

9.4. Recovery: The Race After the Race

The finish! Euphoria, tears, a medal... But the race isn't over yet. The “recovery race” has begun. How you spend the first hours and days after the finish will determine how quickly you return to normal life and training.

The “golden hour” after the finish: your task is to replenish what you've spent as quickly as possible. Within an hour, drink a protein-carbohydrate shake. It will help kick-start muscle recovery.
Two days of “doing nothing”: the first 48 hours after an ultra are a time of complete rest. No “recovery jog.” At most — an easy stroll to the fridge and back. Your muscles, ligaments and hormonal system have taken microtraumas; they need time for “repairs.”
Returning to training: don't rush! Start with easy cross-training (swimming, cycling). Return to running gradually, listening to your body.

9.5. The Gut: Take Care of Your “Inner Friends”

An ultramarathon is a stress not only for your muscles but also for your microbiota — the billions of bacteria living in your gut. Support them: after the race, include fermented foods in your diet (kefir, yogurt, sauerkraut) along with fiber.

9.6. Knowing When to Drop: Wisdom, Not Weakness

Sometimes things don't go to plan. An injury, stomach trouble, hypothermia... The ability to stop in time and withdraw from the race is not a display of weakness. It's a display of wisdom and respect for your body. The mountain stood before you and will stand after you. You will always have the chance to come back and try again. But “wrecking yourself” in a single race can put an end to your entire running career.

In the final chapter we'll talk about the most important thing of all — the head. About how to prepare your mind for its encounter with “ultramarathon zen.”