Marmot Dark Mountains 2015

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The organisers of the formidable Marmot Dark Mountains™ have just announced that the 2015 event will take place in the Howgills on the night of 24th & 25th January 2015.
Marmot Dark Mountains™ takes the classic two-day mountain marathon format and gives it a new… darker twist. Rather than two days of running with an overnight camp in between, Marmot Dark Mountains™ packs everything into one winter’s night!
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The event kicks-off on the Saturday evening with the longest classes setting off first for dusk-to-dawn racing. The shorter classes set off later in the evening with the aim of most competitors finishing within an hour or so of each other the following Sunday morning. This makes for an exciting finale as all the courses and most of the competitors converge on the finish as dawn breaks.
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Race Director, Shane Ohly from Ourea Events describes the 2015 event area, “The Howgills provide a superb setting for Marmot Dark Mountains™. The terrain is definitely more runable than previous editions of the race but with the steep sided valleys that are typical, there is significant height gain, and the course are sure to provide a suitable test of endurance.” He continued, “The Howgills also seem to catch more than their fair share of winter weather and we are anticipating a tough challenge for those competitors brave enough to enter.”
©iancorless.com.©iancorless.com.P1100464Marmot Dark Mountains™ has a growing reputation as the test of competence for experienced mountain runners. Ordinarily a standard mountain marathon with its combination of mountain running and navigation at its heart is a sufficient challenge but Marmot Dark Mountains™ takes it a step further by packing two days of running into one long winters night with dusk-to-dawn racing.
Marmot Dark Mountains™ 2013 was held in the southwest fells of the Lake District National Park. That year the event experience extremely poor weather and the completion rate for the linear courses averaged just 21%. In 2014 the event moved to the Peak District National Park and with better weather the completion rate rose to 53%. Still, these are low completion rates considering that competitors are vetted for experience before their entry is accepted.
With the announcement of the venue, the organisers have also released details of the routes, which have been planned by Charlie Sproson who is a regular Race Planner for Ourea Events. These are:
  • Elite Course: 53.1km / 2,966m
  • A Course: 42.3km / 2,415m
  • B Course: 35.8km / 2,311m
  • C Course: 33.9km / 1,770m
  • Long Score: 10 Hours
  • Short Score: 8 hours
Working in collaboration with Harvey Maps at the 2014 Marmot Dark Mountains™ bespoke ‘high contrast’ maps were produced for the first time. These were designed to show contours more clearly in the dark and when the map is illuminated by high-powered headtorches. These were a great success and the 2015 event will also feature these special night maps.
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Race Director, Shane Ohly elaborated, “For an event that is focused on mountain navigation and running, we understand completely that the quality of the map is directly linked to the quality of the overall experience and as such, we invest significant time and energy into the map. As in previous years we will be using waterproof and tearproof paper and our special night-nav high contrast printing developed with Harvey Maps. Whilst checking control sites both Charlie Sproson and I have been recording new paths, fences etc with GPS and combined with Harvey’s updating their base data from a new photogrammetry survey data, we are confident that we will provide a high quality and accurate map for the competitors.”
With the support of sponsorship from Marmot® and Petzl® there is a £500 cash prize for the winning elite team. In 2014 Steve Birkinshaw and Tom Gibbs won and Alex Pilkington and Kim Collison won in 2013.
Key Event Information
Website: www.Marmot-Dark-Mountains.com
Date: 24th & 25th January 2015
Venue: Howgills, Northern England
Entry: from £50 per person
Courses: Elite, A, B, C, Short and Long Score

Marmot Dark Mountain - FINAL (BLACK)

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Episode 76 – Olson, Lewis, Smith-Batchen, Don Wauchope

Ep76

Episode 76 of Talk Ultra has a catch up interview with Lisa Smith Batchen on her Badwater Quad. Sw sepak with Iain Don Wauchope about his record breaking Salomon SkyRun and we chat with Tina Lewis and Timmy Olson. The news, a blog, Up and Coming Races and Speedboat Karl.
NEWS
 
San Fran 50
 
Sage Canaday 6:07:52
Dakota Jones 6:12:20
Alex Varner 6:14:06
 
Magdalena Boulet 7:08:09
Megan Kimmel 7:17:20
Steph Howe 7:28:48
 
INTERVIEW 
Timmy Olson
 
Kilian heads for Aconcagu HERE
 
INTERVIEW
Iain Don Wauchope
 
INTERVIEW
Lisa Smith Batchen
 
A Meltzer Moment
INTERVIEW
Tina Lewis
 
UP & COMING RACES
 

Australia

Queensland

Kurrawa to Duranbah and Return – 50 km | 50 kilometers | December 14, 2014 | website

Narawntapu 50 km | 50 kilometers | December 14, 2014 | website

Victoria

Duncan’s Run-Hundred | 100 kilometers | December 20, 2014 | website

Duncan’s Run-Hundred – 50 km | 50 kilometers | December 20, 2014 | website

Costa Rica

Moonrun Monteverde Ultra Trail | 62 kilometers | December 13, 2014 | website

French Guiana

100 Bornes du Père Noël | 100 kilometers | December 19, 2014 | website

Germany

Baden-Württemberg

Eisweinlauf | 65 kilometers | December 13, 2014 | website

Lower Saxony

4. Lauf PSV Winterlaufserie 100 KM | 100 kilometers | December 13, 2014 | website

4. Lauf PSV Winterlaufserie 50 KM | 50 kilometers | December 13, 2014 | website

5. Lauf PSV Winterlaufserie 100 KM | 100 kilometers | December 20, 2014 | website

5. Lauf PSV Winterlaufserie 50 KM | 50 kilometers | December 20, 2014 | website

India

Nilgiris 100 km Men-Only Ultra | 100 kilometers | December 13, 2014 | website

Nilgiris 100 km Women-Only Ultra | 100 kilometers | December 14, 2014 | website

Nilgiris 50 km Men-Only Ultra | 50 kilometers | December 13, 2014 | website

Nilgiris 50 km Women-Only Ultra | 50 kilometers | December 14, 2014 | website

Running And Living – 105.5 km | 105 kilometers | December 15, 2014 | website

Running And Living Marathon and a Half – 63.3km | 63 kilometers | December 15, 2014 | website

Madagascar

Nosy Be Trail – 60 km | 60 kilometers | December 21, 2014 | website

South Africa

Festival of Running 100 Mile Race | 100 miles | December 17, 2014 | website

USA

Arizona

Desert Solstice 100 Mile Run | 100 miles | December 13, 2014 | website

California

Rodeo Beach 50 km | 50 kilometers | December 13, 2014 | website

Woodside Ramble Winter 50K | 50 kilometers | December 14, 2014 | website

Florida

Ancient Oaks 100 Mile Race | 100 miles | December 20, 2014 | website

Tallahassee Ultra Distance Classic 50K | 50 kilometers | December 13, 2014 | website

Tallahassee Ultra Distance Classic 50M | 50 miles | December 13, 2014 | website

Indiana

HUFF 50K Trail Run | 50 kilometers | December 20, 2014 | website

Massachusetts

Seth’s Fat Ass 50 | 50 kilometers | December 13, 2014 | website

Ohio

First Day of Winter 50K | 50 kilometers | December 21, 2014 | website

Oregon

Frozen Trail Runfest 50K | 50 kilometers | December 13, 2014 | website

South Carolina

Last Chance 50k Trail Run and Relay | 50 kilometers | December 13, 2014 | website

Tennessee

Lookout Mountain 50 Mile Trail Race | 50 miles | December 20, 2014 | website

Virginia

Hellgate 100K | 100 kilometers | December 13, 2014 | website

Seashore Nature Trail 50K | 50 kilometers | December 20, 2014 | website

Washington

Deception Pass 50K | 50 kilometers | December 14, 2014 | website

Tiger Dumb Ass 50k | 50 kilometers | December 20, 2014 | website

 
CLOSE
LINKS:

Faces of Nepal – limited edition book

1

Due to popular demand I have produced a limited edition small landscape book (13cm x 10cm) on my photography undertaken on a recent working trip to Nepal to photograph the Everest Trail Race.

FACES of NEPAL

Is very much fuelled by a passion for photography, the intrinsic beauty in every single persons face and of course the magic of Nepal.

“Travel is the discovery of truth; an affirmation of the promise that human kind is far more beautiful than it is flawed. With each trip comes a new optimism that where there is despair and hardship, there are ideas and people just waiting to be energized, to be empowered, to make a difference for good.” 
― Dan Thompson, Following Whispers: Walking on the Rooftop of the World in Nepal’s Himalayas

Printed on 200gm paper on 24-pages with a super gloss finish. The book is hard bound and will last a lifetime. Only 30-books have been printed and all books can be signed (if requested) on the inside front cover with a personal message.

PRICE

£20.00 plus £2 UK postage or £5 postage outside the UK

To order

Ultra Running, Mountain, Trail and Skyrunning Review 2014

2014

Did that just happen?

Another year draws to a close and with it many races, many experiences and many highlights. I don’t need to tell you but our niche sport is progressing at an alarming rate: more runners, more races and more standout experiences, what a year!

It is no easy task being at the top of your game in our sport anymore. Competition is high at every race and past scenarios where a runner could return to a ‘fave’ race year-after-year and win it are long gone! I don’t think we will ever see a Scott Jurek or Ann Trason dominate the sport as they did in their times.

Runners at the top of the game now need to be specific, peak for races; recover and then re peak if they want to perform. The ISF (International Skyrunning Federation) and the UTWT add to the complexity of the race calendar by adding a ‘series’ element to proceedings. The need to be at your best for a series requires planning, commitment, dedication and patience. It’s way to easy to burn out… a good year, maybe two good years and then boom, gone! We have seen this happen time-and-time again. Ask Geoff Roes, ask Anna Frost, Tony Krupicka and so on. The need to balance racing and recovery is now more than ever a key component of the ultra runners weaponry and so therefore when I review a year, I do it with a sense of hesitation.

For sure, I am going to write about several runners who have excelled, who have repeatedly blown my mind with stunning performances and against all logic have recovered, come back and won again. So as I write this, please keep in mind the above. A long ultra running life must come with balance.

Also, the following summary and notes are my highlights of 2014 so I welcome your thoughts and feedback..

2014 in summary

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Jo Meek followed on 2nd place lady in the 2013 Marathon des Sables (2013) with a course record performance in The Coastal Challenge in Costa Rica. Showing meticulous preparation and dedication, Jo just gave us all a glimpse of what was about to come!

 

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Ryan Sandes and Nuria Picas laid out a stall at Transgrancanaria and put on two consummate displays of ultra running prowess. Nuria lead from the front showing all the ladies a clean pair of heals whereas Ryan played the waiting game and moved through the field slowly but surely to grasp the race by the scruff of the neck in the latter stages and take a superb victory.

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Ryan Sandes and Ryno Griesel did the DrakTraverse and in doing so they showed us that big projects in the mountains are just as exciting as racing. FKT’s love them or hate them are here to stay and I for one love the concept. Ultimately it gets back to why we all run. Ryan and Ryno with considerable help of Red Bull really put South Africa on the map and the fellas at The African Attachment produced a great film called Trevelyan to document the record.

UTMF (Ultra Trail Mt Fuji) confirmed that Nuria Picas was going to be the lady to beat in 2014. Nuria’s strength, powers of recovery and ability to push beyond the norm elevated her to a new level. Equally, Francois d’Haene showed us that he had recovered from Raid de la Reunion in 2013 and when it came to 100-miles in mountainous terrain he would be the man to beat.

Nikki Kimball on her way to victory in the 2014 MDS.

Nikki Kimball on her way to victory in the 2014 MDS.

Nikki Kimball arrived in Morocco and for the 2nd year running put an American on the top of the ladies podium and in doing so she confirmed her status as one of the best female ultra runners in the world.

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I mentioned Anna Frost above and after 12+ months in an ultra wilderness the ever smiling lady from New Zealand returned to the volcanic island of La Palma and produced not only one of the best comebacks in our sport but in the process set a new course record for the Transvulcania La Palma course.

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As Frosty made that comeback, up the trail in La Palma, Luis Alberto Hernando was having one of the best races of his life as he went toe-to-toe with Kilian Jornet. He pulled it off! He beat Kilian and in doing so he achieved something that so few have done. His emotions on the line in Los Llanos provided a special moment in the sport.

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Zegama-Aizkorri had all the excitement and buzz of previous years and Kilian started a winning streak that placed his career on an all time high. By comparison, Pocket Rocket, Stevie Kremer took top honours confirming that her 2013 results were no flook (never in question) and that a repeat performance for the Skyrunning World Series was on the cards

Ellie Greenwood did it… she won Comrades and achieved the ultimate tick for her own bucket list but inspired so many Brits, Canadians and Americans in the process. It was quite a run and one that Ellie will take to the grave as a defining moment of her running. Jo Meek followed up victory in January’s The Coastal Challenge in Costa Rica with 5th in South Africa; the ultra community looked on and asked the question: who is Jo Meek?

Kilian Jornet obliterates the record for Denali in Summits of my Life (11:48) – nuff said!

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Luis Alberto Hernando bolstered by his Transvulcania performance laid it all on the line in Chamonix for the Skyrunning World Champions in the 80Km Ultra event. Collapsing on the finish line not only had Luis achieved a lifelong dream but he had relegated the almost unbeatable Francois d’Haene into 2nd place. Emelie Forsberg won the ladies race against Anna Frost and Kilian Jornet proved what an incredible athlete he is by working his craft in the VK and SKY race just days after setting a new Summits of my Life record on Denali. Elisa Desco became ladies SKY world champion in a highly competitive and exciting race and Laura Orgue confirmed her outright climbing ability and was crowned VK world champion.

Steve Birkinshaw

Steve Birkinshaw produced the ultimate FKT and broke a long-standing record for the Wainwrights (518km) in the English Lakes. Summiting 214 tops with an elevation gain/loss of 36,000m Steve set a new record of 6-days and 13-hours.

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Ice Trail Tarentaise in the stunning resort of Val D’Isere allowed Francois d’Haene to once again excel in the snowy and cold mountains of this tough, technical and amazing Skyrunning course. Running head-to-head with Luis Alberto Hernando (again) with less than 20km’s to go, Francois moved ahead and took top honours. Emelie Forsberg took a back-to-back victory at the race and confirmed that her ability at the 80km distance was unmatched.

Kilian ©jordisaragossa

Hardrock 100 will go down in the history books as one of THE runs of all time. It was the most stacked field ever, it was a who’s who of ultra running and the prospect of Kilian Jornet finally getting an opportunity to test himself on what many consider to be the ultimate course was just way too exciting. Like a script from a screenplay, Kilian bided his time, pulled away, hung out waiting for Julien Chorier and then by his estimations ‘wasted’ 55-minutes in aid stations and still smashed the record. KJ’s victory guarantees an entry for next year when the course is run the opposite way; I wonder… could we see Kilian set two CR’s?

Western States was all about Rob Krar doing his thing and coming back for a repeat victory (14:53:22). This quiet unassuming man let his legs do the talking and produced what was the start of a trio of 100-mile successes. Max King in his first 100-miler set a blistering pace early on and eventually placed 5th… more on him later! Stephanie Howe was crowned ladies champion in 18:01:42.

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The Skyrunning Dolomites Skyrace was remarkable for two reasons. Laura Orgue progressed from a VK specialist to a SKY victor and remarkably Kilian Jornet, just 7-days after Hardrock ran the VK on Friday (placing top-10) and then won the SKY race on Sunday against the best in the world; ridiculous.

Sierre-Zinal, the epic mountain race in Switzerland was finally won by Pocket Rocket herself, Stevie Kremer after placing top-3 on two previous attempts. It was a defining moment for the little lady from Crested Butte and post race she said if she could only win one race, Sierre-Zinal would be it. A pattern is forming… yes, those two words: Kilian Jornet. Yes, he did it again!

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Trofeo Kima (Italy) only happens every 2-years and is arguably the jewel in the Skyrunning crown. It’s a kick-ass race of epic proportions and if I could only ever cover one race as a photographer, Kima would be it. Combining running, climbing, descending, chains, ropes, ladders and vertical drops it is a course that is made for Kilian Jornet. Needless to say the Catalan won and in doing so, he set a new course record. Emelie Forsberg look set to take the ladies crown but a lapse of concentration mid race took Emelie of course and loose approximately 1-hour. Despite chasing like a demon, Emelie could not pull back the time on ladies winner, Kasie Enman.

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The British Ultra Trail Championships crowned Jo Meek and Kim Collison as respective champions in two exciting races on the Lakeland 50 course.

Iker Karrera and Nura Picas won Buff Epic Trail in ‘testing’ conditions.

UTMB provided confirmation that Rory Bosio is one of the best female mountain runners in the world. Her 2013 course record performance was epic but as we all know, to come back and win again confirms the accolades. Nuria Picas placed 2nd and gets a nod here as her list of performances and results (on the UTWT) are off the scale. If anyone questioned who is the best 100-mile mountain runner in the world at the moment – Francois d’Haene backed up his incredible UTMF performance with an outstanding UTMB run against a stellar field.

Rob Krar backed up victory at WSER with a stunning Leadville 100 victory and set the stage for a repeat ‘Ultra Runner of the Year’ award.

Run Rabbit Run came pretty close after Leadville and to my surprise we saw Rob Krar toe the line. I was a little surprised. Rob has always been one of the more savvy runners on the circuit in that he peaks, recovers, trains and then re peaks. For Rob to run 100-miles so soon after Leadville was a surprise! Maybe the big prize bucks were a motivating factor? Anyway, what do I know… he took the win and the bucks! Nikki Kimball followed up 5th at WSER with the biggest payday victory of her career and she shed a few tears to show how much it meant.

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Skyrunning Limone Extreme confirmed Stevie Kremer as Skyrunner® Word Series Champion for the 2nd consecutive year but the big news came via Kilian Jornet. His victory in the VK confirmed him as Skyrunner® World Series Champion in all 3 Skyrunning disciplines – VK, SKY and ULTRA. If any of us needed confirmation of the Catalans all around ability, this was it!

Ultra Pirineu (Cavalls del Vent in the past) had Nuria Picas and Luis Alberto Hernando take top honours – unstoppable!

USA’s The Rut set the benchmark for Skyrunning in the USA with universal accolades about the course. It may come as no surprise that Kilian Jornet and Emelie Forsberg took top honours and respective Skyrunner® World Series titles.

Raid de la Reunion became the Francois d’Haene show. He followed up his 2013 victory with a repeat consummate performance. Dare I say, ‘he makes 100-miles in the mountains look easy!’ Nathalie Mauclair also produced a quality back-to-back victory and along with great runs on the UTWT circuit set herself firmly at the top of the best female ultra runners in the world.

Doha finally became the venue for the 100km world championships and Ellie Greenwood backed up an incredible Comrades victory and placed herself on top of the world with a stunning performance. Big shout here too for the British ladies, Joasia Zakrzewski and Jo Meek who both placed in the top-5 ad took home team gold. Max King showed amazing depth of ability, speed and performance in taking the male victory ahead of some of the fastest men in the world.

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Iain Don Wauchope smashes the Salomon SkyRun record in South Africa and Landie Greyling tops the ladies podium.

Rounding out the year, Sage Canaday and Magdalena Boulet took top honours at San Francisco 50.

Phew…

Wait a minute! Kilian Jornet gets the last word. As I write this Mr Jornet is attempting another summit, Aconcagua. Only appropriate that we should end a year on a real high… Just below 7000m to be exact.

Get involved:

I am going to have missed races, missed performances and no doubt you will remind me of what they are. I welcome that. I’d love you all to comment (below) on what 2014 has meant to you and what/ who in your opinion deserves a tip of the hat.

MY 2014 AWARDS

  • Male ultra runner of the yearFRANCOIS D”HAENE (Rob Krar came close)
  • Female ultra runner of the yearNURIA PICAS
  • Best male performanceKILIAN JORNET for Hardrock 100
  • Best female performanceANNA FROST for Transvulcania La Palma and ELLIE GRRENWOOD at Comrades
  • Best single stage raceTROFEO KIMA
  • Best multi day raceEVEREST TRAIL RACE
  • Best FKTSTEVE BIRKINSHAW, The Wainwrights
  • Biggest surprises of 2014ZACH MILLER and the rise of JO MEEK. The AUSSIES at the Skyrunning World Championships.
  • Stand out athlete of the year – KILIAN JORNET
  • Best cinematography – The African Attachment and Seb Montaz
  • Best film – Dejame Vivir

Anything else worthy of a mention?

Personal message:

On a personal note, 2014 has been an incredible year! I have travelled the world and in the process I have attended and worked on 31-races. From the humidity of Costa Rica, to the heat of the Sahara and the cold of the Himalayas, my job has afforded me the privilege to watch, observe and photograph the best runners in the world work their craft.

 

I am eternally grateful to each and every race, race director and of course I must give huge thanks to Lauri van Houten and Marino Giacometti from the ISF for the continued support and opportunities they have afforded me in allowing me the opportunity to work on and cover the Skyrunner® World Series.

 

I must also give a huge thanks to every single person who listens to my podcast, Talk Ultra, reads this website and ‘likes’ or ‘follows’ my respective Facebook and Twitter feeds.

I am eternally thankful.

 

Now roll on 2015 and lets do it all again!

Ultras and Beards

Rob Krar UROC ©iancorless.com

Look! It is one serious debate… the beard and the ultra runner. Ian Sharman once wrote a great post on the pros and cons of the bearded runner. To be honest, the jury was out.

In this festive season as one running season ends and preparations for a new season begins, forget the rest, forget shaving and look for new growth. Go #Beardo

Copyright beardowear.com

Copyright beardowear.com

This has got to be the funniest and most inspired gifts out there for the wannabe ultra runner. Brilliant idea and so funny.

Check them out HERE

Disclaimer:
No beards were shaved in the writing of this post. 
I have no connection beardowear.com
Just think it's a cool and funny idea.

In the footsteps of Hillary on RUNULTRA

The Footsteps of Hillary

“I see a woman carrying wood to her home. I stop her and ask for a photograph. Without hesitation she stops, looks me in the eye and patiently waits while I work my craft. Her face is leathered, full of lines and adorned with gold jewelry. She is beautiful. I can’t even remotely pinpoint her age but her face tells me a multitude of stories. Each line an experience. A story of laughter, a story of childhood and I am sure many stories of hardship.”

Read the full article on RUNULTRA HERE

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CYCLING for RUNNERS – Article 5 Spice Up Sessions

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December is here. The days are shorter and many of you will be feeling like hibernating! Nothing wrong with that, training should have peaks and troughs and if you don’t have them, in our opinion you just end up with a series of flat performances.

For the last few months you will have hopefully been incorporating cycling as part of your weekly routine; primarily to replace one or two of your ‘recovery’ runs. Or maybe you have been injured and you are using cycling as rehabilitation? Either way your body will be thanking you for the new stimulus, the lack of impact and the opportunity to try something new.

An article 4 we outlined winter cycling and provided some hints ‘n’ tips to allow you to cycle safely on cold and short days and we also introduced you to indoor training.

In article 5 we are going to spice up your training with two sessions – one for the road and one for indoor training.

Please remember, these sessions are in addition to your recovery cycles and are a replacement for one of your faster, more intensive run sessions.

Worried that cycling will not benefit you as a runner?

Hopping on a road bike or indoor bike provides non-impact cross training that will build your engine, maintain fitness and keep off the pounds! If you are running or cycling you will need strong lungs, a great capillary network and a strong heart. So don’t worry…

First of all, let us have a refresh.

  • Maintain your long run either mid-week or at the weekend
  • Maintain one quality run work out – speed, hills, tempo, fartlek or so on.
  • Incorporate strength and conditioning
  • Stretch post sessions, particularly hamstrings, ITB and calf’s after cycling
  • Have a rest day
  • Cadence – think and concentrate on 90 ‘rpm’ when cycling
  • Use a heart rate monitor and/ or Gps to monitor training

Road ‘V’ Indoor

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Cycling is cycling; yes? Well, yes it is BUT cycling outside in contrast to indoors provides a very different experience. It’s just like running outside in comparison to running on a treadmill.

Many of us would always choose a session outside in comparison to an indoor session, however, indoor sessions are great training sessions that allow us to ‘almost’ completely control the training situation and therefore be very specific. We embrace indoor sessions of 45-90 minutes when we are particularly working on a particular aspect of fitness. For example, you can control your heart rate, monitor your cadence, you have no traffic lights, bad weather or more importantly, danger! You can remain warm, listen to music and embrace a quality workout.

We discussed indoor bike set up in article 4; if you need a refresher, take a look HERE.

Keeping in mind this is our first ‘session’ on the bike it will be an introduction session and one that we recommend you incorporate once a week for the coming four weeks. *We do however recommend you add repetitions with each week for 4-weeks.

The Indoor Session

Image copyright - highergearchicago.com

Image copyright – highergearchicago.com

What you need:

  • Bike
  • Indoor trainer
  • HRM
  • Water
  • Fan
  • Music
  • Towel

Hints ‘n’ Tips

  • Make sure you have your rear tyre at 100 psi (at least) and ensure that you always inflate to the exact same pressure for every session, that way you have consistency and you can monitor progress.
  • You will apply pressure to the rear tyre by adding resistance from the drum on the indoor trainer. Perform a ‘roll-down’ test each time so that you have a controlled environment. A roll down test works as follows: inflate to 100psi and then apply pressure to the back wheel using the turbo trainer. Cycle and build to a particular speed (say 15mph) and then stop pedalling. Time how long it takes the wheel to stop moving. For example, 4 seconds. Every time you train you should ideally have the same roll down time for consistency and monitoring. If it takes 5 seconds, add more resistance and vice versa.
  • Use a fan to regulate temperature.
  • Drink during the session – you will sweat a great deal!
  • Use music and compile a play list that suits the session – no point listening to classical music if AC/DC are what you need to ramp the session up!
  • A HRM is essential to control your effort and monitor progress
  • Aim for 90 cadence

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Warm up for 10-minutes ‘spinning’ your legs in an ‘easy’ gear. This is all about getting blood flowing, loosening stiff and/ or tight muscles and preparing for the session ahead.

Session: Perform 2 minutes at 80% of maximum heart rate (keeping cadence on or around 90) – You will need to use your cycling gears to add resistance and provide the necessary difficulty level for you elevate your heart rate. Monitor your HRM with a quality item – We use Suunto Ambit 3 Peak and Ambit 2 units

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Recover for 2-minute ‘spinning’ your legs as in the warm up

Repeat the 2-minute session with 2-minute recovery for an additional 5-times (making a total of 6 in week-1). *In week 2 do 7-repetitions, in week 3 do 8-repetitions and in week 4 do 10-repetitions.

Tip – you can set your HRM/ GPS to time these intervals for you. That way you can just concentrate on the effort!

Warm down for 10-minutes spinning and then stretch

This session is a quality workout that maximises your time training and provides the necessary stimulus to make you a better, faster and more efficient runner.

The Outdoor Session

Indoor training may just not be your thing? Road riding, particularly in winter is more stressful, less predictable and carries increased risks of accident. The risks are very real, so please be sensible! Our hot tip for cycling in winter is ideally cycle between the hours of midday and 3pm – you have more light, potentially less traffic and the weather should be more predictable. For example, any early morning frosts will have disappeared providing ambient temperatures have increased.

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Lets face it. A beautiful winters day, blue skies, glowing sun and a nip in the air makes you feel great to be alive.

In contrast to an indoor session, road cycling is less controllable due to many of the points already raised, so think about your ride and what you want to achieve. For our first session, we are going to work on ‘structured *fartlek’ and therefore we recommend riding out of any built up areas (use this as a warm up) and then use quiet roads for the session. Ideally the road should be flat or slightly undulating – hill sessions come later in the training!

* Fartlek, which means “speed play” in Swedish, is a training method that blends continuous training with interval training. The variable intensity and continuous nature of the exercise places stress on both the aerobic and anaerobic systems.

Warm up for at least 15-minutes, in reality though your warm up may be longer due to your location and how far away quiet roads are.

Once on quite roads build pace using progressively harder gears but still maintain 90-cadence.

Session: 1-min, 2-min, 3-min and 5-min intervals at 80-85% of max HR. Be ‘random’ with how you do these intervals and the session should last 30 to 40-minutes including recovery. Ideally you will do at least 11-minutes of fartlek and build to 22-minutes of fartlek over a 4-week period.

Recovery is based on feel and unstructured, Use heart rate as a guide here. For example, when your heart rate drops back down to 70-75% of max HR – perform another repeat/ interval.

Warm down is as warm up – use cycling home in an easy gear and make sure you stretch post ride.

Incorporate one or both of the above sessions in over a 4-week period and you will start to feel the benefits not only physically and mentally.

In the New Year we will take our sessions up a notch to provide you with a great kick-start for another successful year in sport.

Have a great Christmas break and a great New Year!

*****

Join us on STRAVA

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Thanks to SCOTT SPORTS and SUUNTO for the support and backing

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Hardrock 100 2015 Lottery Results

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 Hardrock 100 once again created buzz and excitement with its draw on Saturday December 6th.

Two runners had guaranteed entry for 2015 – 2014 victors, Kilian Jornet and Darcy Piceau.

The 2014 edition was arguably one of the most anticipated races on the calendar with a quality line up and ultimately a world-class performance and display by Kilian Jornet not only winning the race but also smashing the old course record.

Hardrock 100 alternates its course each year and therefore Kilian confirmed that he would back in 2015.

So, the 2015 lottery was important. Who would be drawn that could potentially give Kilian a run for his money?

I had 4-5 names in mind that I would love to see toe the line and I am pleased to say three have been drawn.

  • Anton Krupicka
  • Iker Karrera
  • Mike Foote

The addition of Francois d’Haene would have made the race extremely exciting; unfortunately the luck of the draw did not go in the way of Francois.

Adam Campbell made the cut joining Troy Howard, Chris Price, Scott Jaime and a whole string of top-5 potential finishers. So, the 2015 Hardrock 100 may not be quite the field we had in 2014 but if Krupicka, Karrera, Foote and Campbell are all 100% then we are in for an exciting race.

The ladies race for years has played 2nd fiddle to the men’s race and it has had a very familiar format with Darcy Piceau coming from behind (usually 2nd place) to take overall victory. No disrespect to Darcy, she can only race who is in the race!

Anna Frost is drawn along with Meghan Hicks. I have to say, the ladies field potentially has a race on its hands and Frosty is going to relish this opportunity to race in the San Juan Mountains, it has been on the ‘bucket-list’ for some time and her recent victory at Bear 100 has set her up perfectly for the race. Meghan won MDS and recently battled demons at Tor des Geants for a finish proving she has all the mental strength needed for Hardrock podium place.

Darla Askew, Betsy Kahlmeyer, Suzanne Lewis and Leah Fein add depth to the ladies field.

Waitlisted runners with a chance of running:

  • Joe Grant
  • Karl Meltzer
  • Jason Schlarb
  • Diana Finkel
  • Bethany Lewis

Hardrock is as much about who didn’t get in as those that did… the list is endless but some notables are:

  • Nick Clark
  • Francois d’Haene
  • Nick Hollon
  • Travis Macy
  • Luke Nelson
  • Timothy Olson
  • Gary Robbins
  • Carlos Sa
  • Ian Sharman
  • Rory Bosio
  • Kerrie Bruxvoort
  • Francesca Canepa
  • Candice Burt
  • Jenn Shelton

The course ©hardrock100

The HARDROCK 100 is a mountain run that passes through some of the most beautiful and rugged mountains in the world.

The course is closed. That means that runners are required to follow the specified route.

Four legs, linking the Lake City, Ouray, Telluride, and Silverton areas. The finish is in Silverton, the same location as the start. The course is 100 miles long, has a cumulative vertical gain of 33,992 feet of climb and 33,992 feet of descent for a total elevation change of 67,984 feet, and takes place at an average elevation of about 11,000 feet. The high point is 14,048 feet.

This is a test of runners against the mountains. The course is on trails as much as possible. There are 13 aid stations; major aid stations will be located in the towns with less well-equipped aid stations in between. Runners are expected to be largely self-supporting between the towns.

The course will be adequately but minimally marked so the emphasis is on staying alert and using the map and course instructions. However, you should be capable of staying on course without markers, using map, compass, and the course instructions.

The run is a salute to the toughness and perseverance of the Hardrock miners who lived and worked in the area.

 

How the lottery works: ©hardrock100

Each year, we are faced with the difficult problem of how to choose our starters from 1000 applicants, while still respecting the values that make Hardrock Hardrock. The Board feels that our ideal mix of runners would be about 30% first-time Hardrockers, one-quarter or so veterans (i.e. >= 5-time finishers), and up to 50% everyone else. To preserve this rough and fair mix, we have replaced our single weighted lottery with three weighted lottery pools, each with its own wait list:

  • First-timers – 47 slots will be allocated to this lottery, which is for anyone who has never started a Hardrock. The intention is to increase the likelihood for applicants with many DNSs to get into the run. Modeling suggests that giving applicants 2^N tickets, where N is the number of previous DNSs, will ensure that those with the most DNSs will get in, while still giving first-time applicants a chance. “DNS” includes both those who were on the wait list and those who withdrew from either the wait list or start list. 
Additionally, service tickets (Aid Station Captain and/or 2 official Trail Work Days in the previous year’s event, or each 5 years’ of general volunteering for Hardrock) will each count as an additional DNS. This puts a high value on contributions made to Hardrock in your own personal time and labor. 
Examples: 
1) a never-started applicant who applied and did not get in for 2014 has one DNS and would have 2^1=2 tickets. 
2) a never-started applicant who applied and did not get in in 2013 and 2014 and was an aid station captain in 2014 has three DNSs and would have 2^3=8 tickets.
  • Veterans – 35 slots will be allocated to this lottery, which is for anyone who has five or more Hardrock finishes, with the following qualification: an applicant who DNFs in two consecutive attempts beginning in 2012 will be placed into the “Everyone else” pool until they complete the run in a subsequent year. Applicants will get one ticket for each previous Hardrock finish. The number in this pool is about the same as the number of 5-time finishers bypassing the lottery in each of the past few years, and so comes close to preserving this feature.
  • Everyone else – 70 slots will be allocated to this lottery, which is for anyone not in one of the previous two lotteries. The algorithm for ticket allocation will be unchanged from the current one (see below). Modeling suggests that the chances of being selected from this lottery will be better than under the current system.

Runners not selected in the first two lotteries WILL NOT be rolled over into the third lottery. If fewer than 35 “veterans” apply, the unused slots will be added to the “everyone else” pool.

A separate wait list will be maintained for each lottery. When a runner withdraws from the start list, a runner will be taken from the wait list for the lottery from which the withdrawn runner was chosen.

The previous year’s winners will continue to bypass the lottery, but they will count against the lottery pool they would have been in.

Ticket Allocation Practices For “Everyone Else” Lottery

The number of tickets an applicant has in the “everyone else” lottery will be determined as follows:

  • All qualified applicants get one ticket “just for applying”.
  • Applicants with 1-4 Hardrock finishes ever will get one additional ticket for each finish.
  • Top-5 male and top-5 female finishers of the previous year’s race get one additional ticket each (except the winners, who are already accepted).
  • Up to ONE additional ticket will be provided to any entrant from the past three years who did not start. This includes runners who were on the wait list or who withdrew from the wait list or accepted list for any reason.
  • Applicants who have performed special services for Hardrock may receive one or two additional tickets. We have generally set a high bar for awarding extra tickets (i.e., simply working an aid station isn’t enough), but those who worked at least two days of last year’s Trail Work Weekend will get an additional ticket. If you think you have performed a special service, please list it on the application for selection board review.
  • Aid Station Captains from the previous year (only) are awarded one additional ticket.
  • Long-time volunteers receive one additional ticket for each 5-year pin you have earned from the Volunteer Coordinator.

Important Changes upcoming for the 2015 Lottery

  • No longer does merely starting Hardrock, regardless the year, count as qualifying.
  • We will reduce the “finished any Hardrock within five years” qualification to three years.

Hardrock itself is and will be a qualifier like any other on the list, except that it counts for an extra year (three instead of two), beginning in 2015.

It is still the case that everyone in any of the lotteries has to have run a qualifier in the appropriate time period.

SALMON SKYRUN package for International runners 2015

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Embrace an opportunity to not only take part in one of South Africa’s toughest races but also be privy to a VIP package that will allow you to experience the journey of a lifetime.

Following on from a successful inaugural experience in 2014, Salomon SkyRun are now offering a very exclusive package for 15 very lucky individuals in 2015.

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The Salomon SkyRun is a true mountain running experience on an unmarked course in the stunning Witteberg Mountains just off the southwest corner of Lesotho. Offering a variety of tough and challenging terrain, SkyRun is a self-supported and self-navigation journey of 100-kms.

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Leaving the town of Lady Grey behind, the beauty and remoteness engulfs each and every runner. It is not uncommon to run for the entire race without seeing much civilization around you except those involved in the race.

BIG NEWS a $10,000 prize purse is available for the first male to go under 12-hours or the first lady to go sub 14-hours 30-minutes.

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View race images HERE

To experience first hand the journey of SkyRun, listen to Episode 75 of Talk Ultra HERE. It is a special show that discusses in detail the route, the experiences of South Africa and has in-depth chat with Gary Robbins who placed second in the men’s race. The show also has interviews with ladies first and second place, Landie Greyling and Julia Boettger. In addition the show brings sounds of SA and interviews the race directors, Adrian Saffy and Michael de Haast.

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An evening in Lady Grey post race allows some rest and recovery before the 3-hour transfer journey to the stunning Moketsi Game Ranch.

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Moketsi is a jewel. A five star resort offering luxury accommodation on a full board basis.

 

Moketsi provides an opportunity to experience wildlife on a personal level that is seldom scene or experienced. Go on safari in custom made Land Rover vehicles, drink a ‘sundowner’ as the sun departs the day and if you are lucky, experience the reserve ‘on foot’ under the guidance of the Ranch Manager, Gustav.

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The Ranch covers some 6,000 hectares (65 km²) of beautiful grassland plains and contrasting mountain landscapes in a unique and comfortable setting for an exclusive and private experience. It may even be possible to run up Moketsi mountain… can you set an FKT?

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Moketsi has a large variety of game with four of the Big Five (including Lion, Rhino, Buffalo and Leopard). The varied landscape, range of animals, birdlife and luxurious accommodation make for a true outdoor experience.

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Leaving the quiet seclusion on Moketsi Game Ranch, a 90-minute transfer to Bloemfontein and an internal flight to Cape Town will awaken the senses to the bustle of South Africa’s second largest city. Hooking up with the local run scene, you will climb Lion Head, run up and down Table Mountain.

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By contrast you will relax on the wine route visiting vineyards, watch the penguins at Boulders Colony and chill in Hout Bay with some quality seafood.

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 The Salomon SkyRun International Package is a once in a lifetime experience that is available at an incredible price.

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Package (excludes flights to South Africa)

£975.00 (€1250 or $1750)

Only 15-places are available for this incredible experience distributed as 5 to the USA/Canada, 5 to Germany and 5 to UK/ Europe.

Package includes:

  • Transfer from Bloemfontein to Lady Grey
  • Race entry
  • 2 nights pre race lady grey bed and breakfast one night post race
  • 2 nights Moketsi Game Ranch fully inclusive
  • Flight from Bloemfontein to Cape Town
  • 3 nights in Cape Town bed and breakfast all transfers and transport

The trip starts from Bloemfontein with a transfer to Lady Grey on Thursday 19th Nov and finishes with departure from Cape Town on Nov 28th.

Please note that all arrivals must be in Bloemfontein on Thursday 19th November 2014 by 3pm.

Included:

  • All meals as specified in Package (note race entry includes a meal at race briefing and a meal at finish line as well as Breakfast/ Brunch before prize giving)
  • All transfers in aircon Vehicles and domestic airfares as stipulated in package
  • Area Permit to traverse Conservancy
  • All accommodation is per person on a sharing basis as applicable. Single supplement applies.

Excluded:

All meals not stipulated in package

All beverages except at Game Lodge

International flights: into and departing South Africa – arrival Bloemfontein, departure Cape Town.

How to book:

To book a place a non-refundable 25% deposit secures your place. Full balance is due, on or before 1st August 2015. Please specify your booking country.

PACKAGE PLACES ARE AVAILABLE FROM DEC 8th 2014

Kilian Jornet – Aconcagua – Summits of my Life

Image copyright ©kilianj ©summitsofmylife

Image copyright ©kilianj ©summitsofmylife

“Winning isn’t about finishing in first place. It isn’t about beating the others. It’s about overcoming yourself. Overcoming your body, your limitations and your fears…. To find out whether we can overcome our fears, that the tape we smash when we cross the line isn’t only the one the volunteers are holding but also the one we have set in our minds? Isn’t victory being able to push our bodies and minds to their limits and in doing so discovering that they have led us to find ourselves anew and to create new dreams?” – Kilian Jornet, RUN or DIE

 

December always provides me with a little more spare time (not much) but certainly more time than the past 10-months when I have been on the road, travelling from race-to-race, recording images, writing stories and podcasting on the weekly and monthly action of mountain and ultra running.

I like to look back, soak in my experiences and one-by-one highlight key moments.

Although I plan to do this in the coming weeks, Kilian Jornet’s imminent ‘Summit’ attempt on Aconcagua has made jump ship and write a post about the Catalan himself.

What a year Kilian has had…

In a face-to-face interview in Zermatt earlier this year, I remember asking, “I think it’s topical we are speaking mid season. I believe the Kilian Jornet today is a different person to 1-year ago. For me, you seem to be in perfect shape. I don’t think I have seen you so fit and strong. Would you agree?”

As one would expect, Kilian looked away from me a little embarrassed by such a direct question that basically said, ‘you are the best!’

However, he replied with a smile and a twinkle in his eye that confirmed my thoughts, “This year I feel really well. I don’t know why? I started the season in Colorado in the winter doing plenty of high altitude meters. I was great in the ski season. It was my best season in regard to my condition. I was not tired after skiing so it was a big bonus. I have raced the same number of races but I seem to be recovering so much better. I am climbing more meters and doing fewer kilometers.”

I smile at his honesty and his genuine analysis of his form. You see 2014 has been the most impressive year not only in Kilian’s short life but arguably the most impressive in relation to any sportsperson.

We can argue all day about the pros and cons of distance, speed, difficulty and complexity of Kilian’s year but look at the simple facts:

  • Denali – Summit record (11-hours 40-minutes)
  • Hardrock 100 course record
  • Skyrunner World Series Champion – Vertical Kilometer
  • Skyrunner World Series Champion – Sky distance
  • Skyrunner World Series Champion – Ultra distance

Is Kilian THE most rounded athlete? I am biased but I like to think impartial and I have to say, with all things considered, yes! VK to 100-miles, Ski mountaineering and climbing. The Catalan is off the scale.

We have heard the stories of how Kilian says in RUN or DIE, “I enjoyed a normal childhood… I have never been one for being shut inside and was lucky that my parents lived in a refuge, which my father managed, 6500-feet above sea level.”

Kilian may well consider his childhood as normal, for him it was, but many would agree that right from aged two he was being nurtured step-by-step to be the perfect outdoor person.

“By the age of 3 I had already climbed Tossa Plana, Perafita and La Muga. By the age of 6 I had completed four Aneto summits and at the age of 10 I crossed the Pyrenees in 42-days.”

It’s an inspiring and intimidating thought process. At 10 years old I was a naive and inexperienced kid, in contrast Kilian was already on a path of greatness. It may not be a path that was pre determined, however, as we look back we can see that Kilian has not stumbled on this ability, this career, this destiny. With the passing of each year, he has created a legacy and should Kilian stop now at the age of 27, his list of records, results and palmares would quite happily last him to the end of his days.

“I have lost count of the weeks I have spent away from home, of the countries I have visited and the beds I have slept in. I began to compete 10-years ago and it has been 10-years of seeking to relive again-and-again the emotions and sensations that take me to the peak of ecstasy and make me live life at a pace more suited to a rock-and-roll musician.”

December is here and as runners all over the world slip into recovery and hibernation in preparation for the new-year, Kilian departs for the Andes and his attempt to set a record on Aconcagua.

In 2000 Brunod, Pelissier and Meraldi climbed from Plaza de Mulas in 3-hours 40-minutes to the summit and Carlos Sa did 15:42 from National Park Horcones. Two records, I wondered which Kilian would go for?

“I will go from the entrance and I will try to achieve both records. Also, Emelie Forsberg will try a female record too,” Replied Kilian to my question. “Aconcagua is easier than the Matterhorn. It’s rocky but not steep. Altitude is the big issue. You can get sick and have problems so the challenge is different. Aconcagua is the highest mountain in the western and southern hemisphere at just under 7000m.”

The first attempt to reach the summit of Aconcagua by a European was made in 1883 by a party led by the German geologist and explorer Paul Güssfeldt. Bribing porters with the story of treasure on the mountain, he approached the mountain via the Rio Volcan, making two attempts on the peak by the north-west ridge and reaching an altitude of 6,500 metres (21,300 ft). The route that he prospected is now the normal route up the mountain.

The first recorded ascent was in 1897 by a British expedition led by Edward FitzGerald. The summit was reached by the Swiss guide Matthias Zurbriggen on January 14 and by two other expedition members a few days later.

The youngest person to reach the summit of Aconcagua was Tyler Armstrong of California. He was nine years old when he reached the summit on December 24, 2013. The oldest person to climb it was Scott Lewis, who reached the summit on November 26, 2007 when he was 87 years old.

See Kilian Jornet on the UK’s Channel 4 News

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Pushing boundaries is what Kilian does. It is his DNA and as an appreciation and acknowledgement for his contribution to our sport, Kilian was voted: ‘Peoples’ Choice Adventurer of the Year’ by National Geographic.

As the coming days unfold, Kilian will test himself once again. He will push his own boundaries and he will ask questions of himself and those around him. To document the journey, Seb Montaz will once again record the action as it unfolds. We get to see the Catalan’s endeavors and achievements through the brilliance of Seb’s eyes. Believe me, as a photographer I not only appreciate the craft of a man at the pinnacle of sports imagery but also as climber and sportsman himself. Remember, Seb is on the mountain, often side-by-side with Kilian, matching his strides, following his movements and in doing so he captures moments that we can look on and savor. We are able to experience the brilliance of two pioneers.

We will see less of Kilian in 2015. A return trip to Hardrock 100 is almost certainly on the cards. After all, why wouldn’t he want both course records? But ultimately, Kilian will focus on Everest and the ultimate challenge that this mountain will provide.

“It’s completely different, it’s very high, 9000m. It’s very long and this is the biggest problem, to go all this way without oxygen and fast. The route is technical. I will start on the north face to prepare. It’s quiet so I will have no problems with people. I will need to prepare. I will go in spring, autumn and maybe the following spring. As per usual with all mountains, any attempt will be weather dependent. I expect to have several attempts.”

I am unsure what Kilian will do in the future… I think maybe even Kilian is unsure?

Aconcagua is a priority for now and then focus will shift to Everest; the big peak in the Himalayas.

Everest will dominate the mind of the Catalan. It will consume him and with meticulous preparation and he will conjure a plan… a plan that will take him to the top of the world!

Credits 'RUN or Die by Kilian Jornet, Wikipedia and Seb Montaz

 *****

Follow Kilian and his team in the Andes @kilianj @sebastienmontaz @summitsofmylife

Summits of my Life HERE

Kilian Jornet HERE

My interviews with Kilian:

The Human Carabiner – HERE

The Matterhorn Summit – HERE

You can also listen to Kilian Jornet on Talk Ultra podcast HERE