This event looks stunning @p00key. You’re going to have a wonderful time, even if some of it’s type 2 fun!! As @awildt said, lucky you 
Also, I really admire your courageousness to do such events.
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awww thanks. Yep trying to be bold , lots of time to build up fitness and technique. I have checked some of the ascent and a few mountain runs in the lakes will help!
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That does look a lot of vert 
Should be a great race, enjoy !
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Should be pretty epic race in mens and womens field
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Should be good 
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INCOMING 
The RAT 2022 - Hot & Sunny ! Important Information.
Hello RAT Runners,
After review of our warm-weather plans and consultations with our event medical team, we are making changes to the mandatory and advisory kit for the VÅGA RAT due to the high temperatures and sunny weather predicted for next Saturday.
There will now be NO NEED to carry an extra warm long sleeve layer and gloves but a waterproof jacket is still mandatory due to any unpredictable thunderstorms.
We STRONGLY ADVISE an extra 500ml of fluids are carried on top of the mandatory 1000ml, electrolytes, sunscreen and full head cover. VÅGA will have a big selection of their headwear for sale perfect protection from the sun.
We recommend the ability to purchase extra drinks at the various outlets at Portholland, Portmellon, and Mevagissey that you will pass in addition to our checkpoints.
Don’t forget your race cup and make sure you leave our checkpoints fully stocked with water.
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UTMB has a separate kit list if the forecast is boiling, I need to start looking at it all.
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I usually take a spare soft flask anyway, as those Salomon ones can easily split.
Going to start with a slathering of P20 and take a small tube of sunscreen as well. Plenty salt chews and SIS electrolyte tabs.
Really glad I have that Salomon hat with the covering for the neck. I also have one of those ‘cool towels’ but that maybe mor faff that it’s worth.
Poles or no poles is my big question right now. I’m keen for them but with no dip bags, it will mean carrying all the way and if I didn’t need them, I can get away with my 5ltr pack instead of my 12ltr one
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Converted the miles to kms and added CPs and cut offs. FMD, I wish I hadn’t!
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This is a worry, Stephen is way faster than me and he hit Gorran Haven at 2hr17 and that cut off is 2.45, eek!
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Hello Ultra runners, a little advice please?
So we had planned to do Comrades and then a 3.5 week safari self drive. Comrades was moved back to late August, however the holiday went ahead (any training on this would have been impossible) So here I am with seven weeks to go, out of shape and a little overweight.
I plan to run 5-6 times per week (including some severe hills) but the advice I am after is about the ‘rest days’, as I see it this is an opportunity to try and strengthen the legs for those hills (in particular the downhill running). Yesterday was my first ‘rest day’ so I went on the stepper machine for 42 mins.
So what you do on your non running days to strengthen your legs? What have you found to be most effective? 
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It might be worth looking coachparry.com - it’s run by Lindsey parry who is the comrades partnered coach. With the exchange rates his membership fees for the online community are comparatively cheap. As a member you can participate in forums where Lindsey and his coaches provide useful, valid input - it’s not a random online forum. 
There’ll be many people in the same situation. My mums experience always indicates the risks of overtraining for comrades are far greater than being under-trained.
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Not really sure of the profile of the course but training in my view is all about specificity - train for what the race is going to throw up as close as you can - no point running up and down a mountain for a road race.
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Exactly. Unfortunately , I trained for E24 which only had 1500mtrs over 120kms but in 3 days time I have The Plague which has ‘significantly more’. 
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How much vertical does the plague have FP?
Approx 3,600 mtrs I think. (actually I’m trying not to think about it 
)
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The race is organised by Mud Crew, their motto is: ‘We don’t do easy’!
I might not even get there yet, doing a test run on my quad/hamstring later today. 
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Let me know how it goes
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I find swimming is good for rest days. Vary my kick depending on how the legs feel.
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Non running days and rest days are two different things really. For me, a genuine rest day would be about condition but not so much strength. A non running day could be anything from swimming to mtb.
Running at speed (or even slow) can really kill your quads at distances over 60km or so. I’s pretty important to define your non running days, otherwise you can run the risk of never really having a proper rest day and end up with a continual mish mash of training. That works for some but not most.
Know how my quads feel after distance, I’d be looking at that area for my strength, getting the volume in and then be disciplined about rest or very light days (walking or swimming very easy or nothing at all)
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