the INTERVIEWS Season 1 – Episode 8 : Pyramid Session by Audiofuel

Interval training gives really good bang for buck. A short session can give your metabolism a boost which is great for those looking to stay trim. For those wanting to run faster, intervals give fixed periods of fast tempo running.
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Enjoy a Pyramid Session brought you you by Audiofuel.
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At 22 minutes, this is the shortest and least intense of our intervals sessions. The efforts go from 30 seconds to 90 seconds and the fastest cadence is 180 BPM. Each effort has a 60 second recovery. This is our most popular intervals session, and a great place to start if you’re new to intervals.
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First recorded in 2012
Episode 0h 30m 32s
Talk Ultra back catalogue HERE
*****
Hosted on ANCHOR (HERE) the INTERVIEWS will also be available to listen on many other players, including SPOTIFY (HERE).
ANCHOR app on Apple HERE and Google HERE
Download links will be added in due course.
Apple Podcasts HERE
Breaker HERE
Castbox
Google Podcasts HERE
Overcast HERE
Pocket Casts  HERE
RadioPublic HERE
Spotify HERE
Stitcher
*****
TALK ULTRA podcast will be released as normal providing you long shows as it has always done with ideally two shows per month. The back catalogue will be released randomly via the INTERVIEWS and not chronologically.
*****

The Coastal Challenge #TCC2020 – Day 6 23km

The Coastal Challenge, Costa Rica’s number one multi-day race concluded on Drake Bay today, a 23km loop of ‘the best’ of Costa Rica all wrapped up in a wonderful 23km.

The run manages to bring together, all that has gone before in the previous 5-days, running through rivers, crossing waterfalls, fire road, secluded coves, rainforest trails, single-track, suspension bridges and of course, wonderful empty beaches.

It was a day of fun, with all the major podium positions decided, with the exception of the women’s 3rd podium place after a stunning day 4 by Ashton Keck Keck educing the gap to 8-minutes to Abelone Lyng who suffered badly in the closing 17km of day 4.

Keck Keck pushed from the off and Lyng did not respond, the heart was willing but the body had no reserves to push and push hard. Lyng had accepted the loss of the podium place before the stage 6 start and enjoyed a victory loop of a job well done and 4th overall.

The men’s race was a loop of honour with the top-3 men staying side-by-side all the way to the line, Erick Agüero and Andy Symonds congratulating Cody Lind on an incredible 2020 victory.

“I am so happy, I gave it all on day-5 for the win and to secure the top of the podium, it has been an incredible week of such diversity”

Kaytlyn Gerbin despite taking the foot of the gas still won the last stage making it 6 out of 6.

“I trained for this thinking it would be as hard as a 100-mile race, but the multi-day format is so much harder. It’s nice to get things done in one go. To get up day-after-day and race again has been a learning curve but I have loved it.” Gerbin said on the finish. “I have raced hard and was tested but I had some reserves, you are never quite sure how hard to push. For this race you need to be an all-rounder to win as it has so much variety.”

Natalia López Arrieta once again ran a solid day, like Gerbin, she had no need to push and she finished comfortably with second place secured.

For most people, to have a podium place and then lose it would be heart breaking, but Abelone Lyng had a real sense of perspective:

“I was broken after stage 5 and I knew I could not ‘race’ the last day, but I was convinced I would finish, even if that meant crawling. I have no complaints… What is there to complain about? I am privileged to have run in Costa Rica, the start near Quepos and finish at Drake Bay. I have travelled by foot and the experiences and memories will last a lifetime – Pura Vida as the Costa Rican’s would say!”

Ashton Keck Keck had a tough last day and ran the stage of her life to secure the podium place. Her joy was tangible and she will have great memories.

Each competitor though is a champion, The Coastal Challenge is not an easy race, not at all. To finish is a huge achievement and all who received their medal should be proud. Now it is time to relax, enjoy the beach and a beer, swim in the sea, go snorkelling and enjoy the hard won rest.

Ranking Overall:

Men:

Cody Lind 22:42:33

Erick Agüero 23:01:19

Andy Symonds 23:15:49

Women:

Kaytlyn Gerbin 27:31:57

Natalia López Arrieta 29:40:34

Ashton Keck Keck 32:54:54

The Coastal Challenge #TCC2020 – Stage 5 47km

The Coastal Challenge, Costa Rica’s number one multi-day race moved to stage 5 and the longest day of the race at 47km. The stage is notorious for the endless fire roads, steep technical climbs and descents, the famous boat crossing and the hot beaches that lead to the line.

Departing camp at 0430, the runners are transported to Sierpe and they then take a barge across the river allowing the runners to start at 0615 heading for the stunning Drake Bay.

The early km’s are all about running on fire roads that sap the mind and legs, race leader, Cody Lind to the race to the competition and forged ahead solo, his intentions were clear, he was going to make sure he won the race from the front!

At CP2 he had a 6-minute lead on Erick Agüero and that was extended to a greater margin after crossing the estuary by boat.

“I am hurting!” He exclaimed but he pushed on with 9km to go and a potential TCC 2020 victory secured.

Shortly after the aid station he was sick, but post race he confirmed, “It was perfect, it released the bad feelings and I could run the final km’s to the line trouble free.” Cody crossed the line in 4:35:37

Agüero was giving it his all, but obviously trying to make sure he did not blow up and lose is hard fought for 2nd place. After the boat crossing he pushed to the line finishing in 4:53:55 and in the process, barring a disaster, confirming that Lind will win the 2020 The Coastal Challenge who has a lead of 18-minute and 46-seconds.

Andy Symonds ran a solid day and finished 3rd on the stage in 5:04:21but he had a tough day with the heat… As did most runners!

Kaytlyn Gerbin controlled the race from the front pushing as hard as required to win the stage but not at a pace that would risk a blow up and potential disaster. She looked calm, relaxed and happy throughout, her 6:02:52 securing a huge margin over the competition with just one day to go!

Ashton Keck Keck who ran a solid day 1 proved to be the revelation of the day running the fire roads hard and finishing just under 12-minutes behind Gerbin. Lying in 4th place, over 1-hour behind Abelone Lyng, the question mark was; how much time could she take back?

Abelone Lyng arrived at the water crossing in 3rd place and all looked good. However, the reality was far different. Suffering from severe stomach pains, Lyng struggled through the aid station, gritted her teeth and pushed to the line. “It was just terrible, I had pain in my stomach, my legs and my back. The heat was fine but I was just shutting down.” Lyng eventually would finish the stage in 5th (7:12:54) after walking pretty much all the last 9km and in the process allowing Keck Keck to close the gap on her 3rd GC to less than 9-minutes.

“At this stage I can’t think of tomorrow. I need to hydrate and eat,” said Lyng. “Today has wiped me out, I will finish tomorrow, even if I need to crawl!”

Natalia Lòpez Arrieta finished 3rd on the stage in 6:46:44 confirming her 2nd place on GC and Viviana Piedra Solano finished 4th in 6:53:43.

Stage 6 tomorrow is the victory loop starting and concluding in Drakes Bay over 23km.

Ranking:

Men:

Cody Lind 4:35:37

Eick Agüero 4:53:55

Andy Symonds 5:04:21

Women:

Kaytlyn Gerbin 5:08:29

Natalia López Arrieta 5:33:59

Vivian Piedra Solano 6:08:23

Overall:

Men:

Cody Lind 20:31:08

Erick Agüero 20:49:55

Andy Symonds 21:04:25

Women:

Kaytlyn Gerbin 25:04:47

Natalia López Arrieta 26:59:37

Abelone Lyng 30:11:46

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The Coastal Challenge #TCC2020 – Stage 4 36.2km

The Coastal Challenge, Costa Rica’s number one multi-day race moved to stage 4 and the day started with some bad news, Mauricio Mendez who had been the stage winner on days 1 and 2 would not start day 4 due to a tendonitis injury sustained on day 3. Mendez had showed that he had the potential to win the race, so it was a devastating blow not only for him, but the race.

Also, as day 3 came to conclusion, news came in that Veronica Bravo and Scott Maguire had quit the race due to injury, Bravo sustaining a problem to her achilles and Maguire had a foot issue. It was sad news as both runners figured in the top-5.

It was another early start for the race as the runners had a short transfer for the stage start and the runners were set on their way at 0545.

Erick Agüero was well aware that with such a slender lead, he would need to race hard and smart to keep a hold of the race. He pushed from the off and on the steep rolling terrain to CP2, he lead Cody Lind and Andy Symonds by just seconds.

The race was on and as they traversed up and down the trails in this beautiful high plateau area, the three marked each other knowing that the race was held by a slender thread. The final descent that would drop to the final checkpoint provided an opportunity and finally Lind opened up a gap to take the stage victory with a time of 4:06:51. 

Agüero is showing true grit and fought hard for the second place ahead of Symonds, both crossing in 4:08:10 and 4:08:54.

Lind know leads the 2020 The Coastal Challenge by the slender margin of 29-seconds. Symonds is less than 3-minutes behind Agüero, this race will go down to the line!

“It was a tough day and I was feeling it towards the end of the last climb,” said Symonds. “I had dropped off Erick and Cody and then on the final descent, Cody let go, he descends really well and he opened up the gap, it is getting exciting!”

Kaytlyn Gerbin had control of the women’s race and despite her being close to Natalia López Arrieta at CP2, when she decided to put the foot down, she really opened up a gap. She crossed the line in 5:08:29, 25-minutes ahead of Arrieta.

“I loved today’s route, it was very different to the previous days with no beaches and sea and lots more trail and climbing, it was a good day!” – Kaytlyn Gerbin

Abelone Lyng recovered well from day 3 and losing time by going off course. With more trail and technical sections, it played into her skill set and she loved the day.

However, on the final descent, she moved slower than Viviana Piedra Solano who pulled back time. From the last CP it was a head-to-head race to the line. Lyng calculated the distance incorrectly thinking it was a 4km stretch to the line, when actually it was 2km. Due to the intense heat, she held back allowing Solano to cross the line in 6:08:23 and she followed in 6:10:30. Lyng’s 3rd place on the podium still very safe as she has over a 1-hour lead to 4th .

Stage 5 tomorrow is a tough day with the longest stage of the race. We can expect fireworks in the men’s race as the podium places are so close.

Ranking:

Men:

Cody Lind 4:06:51

Eick Agüero 4:08:10

Andy Symonds 4:08:54

Mauricio Mendez 5:42:36

Women:

Kaytlyn Gerbin 5:08:29

Natalia López Arrieta 5:33:59

Vivian Piedra Solano 6:08:23

Overall:

Men:

Cody Lind 15:55:31

Erick Agüero 15:56:00

Andy Symonds 16:00:03

Women:

Kaytlyn Gerbin 19:01:55

Natalia López Arrieta 20:12:52

Abelone Lyng 22:58:51

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The Coastal Challenge #TCC2020 – Stage 3 47.5km

The Coastal Challenge, Costa Rica’s number one multi-day race moved to stage 3 and it conformed that there are no guarantees when it comes to racing. It was a day of drama and problems as the ‘Expedition’ runners travelled 47.5km to Playa Ballena.

The iconic Nauyaca Waterfall welcomed the runners after 12km but first a technical run through a river bed was the first challenge. Local runner and past TCC participant, Erick Agüero used his local knowledge and experience to take a lead over the Scott Athletes, Cody Lind and Andy Symonds. Race leader, Mauricio Mendez followed closely behind. We were seeing the Costa Rican runner take the race on by the horns.

Equally, the women’s race had Natalia López Arrieta taking a lead over race leader, Kaytlyn Gerbin.

Behind, 3rd on GC, Abelone Lyng followed just behind Manu Vilaseca who seemed to be having a better day in adapting to the heat. Unfortunately, at the waterfall, disaster struck for Vilaseca with a broken lace system on her ‘BOA’ shoes. Luckily, one of the race team offered their own shoes as a replacement… Vilaseca could race on.

Agüero was running hard today and by checkpoint 2 he had a 6-minute lead over Lind, Symonds and Mendoza who were pursuing together. It soon became clear that Mendoza had issues by the expression on his face.

Lind and Symonds cooled over with a water pipe and left. Mendoza by contrast, sat on the ground, removed his shoes and grimaced with pain. It turned out after the race he had Tendonitis.

Arrieta and Gerbin charged ahead at the front of the women’s race but behind, course sabotage sent Vilaseca and Lyng off course for approximately 4km on very tough terrain. It was the kind of disaster that can lose a runner 45-minutes. Later, the impact was clear to see as Lyng, who would have finished 3rd woman on the stage, eventually finished a little farther back losing a chunk of unnecessary time and effort.

At Hermosa Beach and all the way to the finish line, Agüero hello off the Scott athlete charge and won the stage for a great Costa Rican victory, the result providing him the overall lead of TCC2020 by less than one minute, his overall time 11:47:50.

Lind and Symonds finished together and they now 2nd and 3rd on the overall GC with a time of 11:48:39 and 11:51:08 respectively. Unfortunately, Mendez lost a chunk of time and the overall race lead a currently a podium place. It was a disastrous day for the young Mexican runner.

“I had some discomfort in my feet from day 2 but I thought it was just tiredness, however, in the first 3-miles of stage 3 I knew my foot was not good,” Mendez said at the finish line. “I was chasing Erick with Andy and Cody but the pain was terrible. I took time out at CP2 to cool off my foot and massage it but the damage was done. Not finishing was not an option so I pushed on and finished the stage. I have spoken with the medics and I have tendonitis… So, I am unsure what stage 4 will bring?”

For the women, Gerbin caught Arrieta and applied the pressure, once again she pulled away for a third stage win in three days, she now has an overall time of 13:53:26.

Arrieta ran a strong race and finished the stage 3 with an accumulated time of 14:38:53.

Lyng, despite the run off-course still occupies the 3rd podium place with an accumulated time 16:48:21 but finished 4th on the stage (7:39:11) behind Viviana Piedra Solano.

Stage 4 tomorrow is a tough day as the runners start the day with a tough climb, they then stay high and finish the day with a descent to Palmar Sur, the distance 36.2km. The Adventure race will cover 16.5km.

Ranking:

Men:

Erick Agüero 4:59:39 – Leader on GC

Andy Symonds/ Cody Lind 5:03:14

Mauricio Mendez 5:42:36

Women:

Kaytlyn Gerbin 6:01:21 – Leader on GC

Natalia López Arrieta 6:22:18

Vivian Piedra Solano 7:17:03

 

The Coastal Challenge #TCC2020 – Stage 2 40.2km

The Coastal Challenge, Costa Rica’s number one multi-day race moved to stage 2 after the runners had a good nights sleep near the Savegre River in a purpose built campsite.

The heat of day 1 had taken its toll with runners retiring to sleep soon after dinner at 1900 hours. It was a hot night with little air and the 0330 wake up call came all too early for many. Breakfast at 0400 and then with the arrival of the sun, runners departed for 40.2km.

The early morning sun was magnificent and the Costa Rican landscape glowed as the rays illuminated the landscape.

The day started with almost a disaster with many of the top men, including all the top-4 contenders going off course with women leader, Kaytlyn Gerbin. They lost over 15-minutes and what followed was a hard chase into the long first climb of the day.

The men’s race came back together with race leader, Mauricio Mendez catching Erick Agüero who had initially gone wrong, realised his mistake early and turned back. Cody Lind and Andy Symonds chased with Scott Maguire running on his own further back.

For Kaytlyn, it was over 2-hours before she finally caught all the women, the 2nd placed woman on GC being Natalia López Arrieta.

With order resumed at the front, the race could continue as normal over a very tough course. Relentless fire road descents making the going hard both physically and mentally. Mendez finally made a move around CP3 and pulled away from Agüero while Lind and Symonds pursued together. They would stay this way all the way to the line. Maguire faded in the latter stages of the day as the heat and course took its toll, he finished 5th once again.

“I think I was a little too focussed and early on we went wrong… Crazy! We wasted at least 10-minutes. I was in a group and we all backtracked. It was 10km before I caught Erick with Scott. I was then running alone with Rick to CP3 and then I made a move. I was feeling good, my legs were tired and the heat did not seem as hot as day 1. I was really happy to get a 2nd stage victory, but I need to be smart for day 3, I know it will be tough, I have lots to learn!” – Mauricio Mendez

Once Gerbin had hold of the front of the race she extended the gap and her lead. She looked strong, focussed and relentless for the pursuit of the line and a stage 2 victory. Behind Arrieta once again ran strong for 2nd and Norway’s Abelone Lyng entered into a battle with TCC regular and past woman champion, Veronica Bravo. At the final two water crossings, Lyng lead Vero but the gap at best was only a minute. Lyng fought hard and finished 3rd ahead of Bravo’s 4th. Ashton Keck Keck who placed 3rd on tase 1 finished 6th in 5:32:21.

“Veronica caught me and she looked strong but on the final beach sections I pushed hard and caught her again,” said Lyng. “I wanted to be finished and Veronica was looking tired so I pushed hard. It was a tough race to finish a long day but I am happy with the result. I have been worried about the heat but my adaptation seems to have worked, it is very hot but I am feeling good, that makes me very happy.”

Ranking:

Men:

Mauricio Mendez 3:50:48 – Leader on GC

Erick Agüero 3:53:58

Andy Symonds/ Cody Lind 3:56:16

Women:

Kaytlyn Gerbin 4:33:17 – Leader on GC

Natalia López Arrieta 4:44:57

Abelone Lyng 5:12:20

Stage 3 of #TCC2020 will depart with sunrise once again, ahead 47.5km to Marino Ballena. The ‘Adventure’ category will run 12.7km starting from aid station 2.

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The Coastal Challenge #TCC2020 – Stage 1 33km

Runners departed San Jose at 4am for a 4 hour transfer to the coast for the start of the 2020 The Coastal Challenge, Costa Rica’s number one multi-day race.

It’s always a tough day as the runners depart the stage start after 0900 and the heat of the day is already intense.

It’s a day for caution!

From the off, the elite men pushed hard setting a relentless pace to checkpoint 1 with the UK’s Andy Symonds leading the way with Mauricio Mendez. Cody Lind and local, Erick Agüero followed. For the women, pre-race favourite Kaytlyn Gerbin lead from the front pulling away from Brazils, Manuela Vilaseca.

After checkpoint one, the heat was starting to influence the race with Symonds and Vilaseca both going through bad patches, this allowed Mendez and Gerbin to extend their leads.

Mendez took hold of the front of the race and the 2016 Xterra World Champion pushed home for the win looking very strong and relaxed in 2:44:35. The USA’s Lind moved in to second place with 2:49:08 and Symonds rallied in the closing stages to hold on the a podium place in 2:51:37 ahead of the local hero, Scott Maguire from Canada in 2:53:06. Local hero Agüero was 5th in 2:54:12.

“It was so hot today. Although a three hour race for me I treated it like an ultra and held things back. I never ran past water, I immersed myself all the time when I could. As the day progressed and I moved up through the field and finished 2nd, a good day!” – Cody Lind

Gerbin pushed for line with a convincing lead in 3:18:47 and behind her, Costa Rican runners, Natalia López Arrieta and Ashton Keck Keck placed 2nd and 3rd ahead of Norway’s, Abelone Lyng in 3:31:37, 3:48:09 and 3:56:49 respectively.

“I wanted a strong first day but I needed to respect the heat. A great deal if fire road today and that was tough…” Gerbin said after the finish. “But I have a lead now and I will run my own race each day. It was hot today, it needs so much respect.”

Ranking:

Men:

Mauricio Mendez 2:44:35

Cody Lind 2:49:08

Andy Symonds 2:51:37

Women:

Kaytlyn Gerbin 3:18:47

Natalia López Arrieta 3:31:37

Ashton Keck Keck 3:48:09

Stage 2 of #TCC2020 with depart with sunrise, ahead 40.2km to Dominical beach. The ‘Adventure’ category will run 17.4km starting from aid station 2.

#TCC2020

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The Coastal Challenge #TCC2020 – One day to go!

Welcome to Costa Rica. Welcome to the 16th edition of The Coastal Challenge #TCC2020

Runners from 16 countries are arriving in sunny Costa Rica, land of mountains and coasts, to run 230 kilometres and over 8700 meters of vertical gain in six stages. The Coastal Challenge is without a doubt much more than a challenge!

The 2020 edition holds a premium list of elite runners: Veronica Bravo, Manuela Vilaseca, Katlyn Gerbin, Cody Lind, Andy Symonds, Erick Aguero and Mauricio Mendez are amidst the elite field running the race.

Costa Rica is much more than rugged terrain and challenging trails, it’s a country which holds beautiful customs and warm people, tasty food and lots of smiles, it’s a country which will win the racer’s heart, they will go back home with dreams and memories of this great adventure.

#TCC2020
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Episode 182 – John Kelly and Damian Hall

Episode 182 of Talk Ultra brings you an in-depth interview with John Kelly, winner of the 2020 Spine Race and Damian Hall who set a new winter FKT in the UK.
*****
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We have set up a Patreon page and we are offering some great benefits for Patrons… you can even join us on the show! This is the easiest way to support Talk Ultra and help us continue to create!
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00:49:37 DAMIAN HALL
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01:56:35 JOHN KELLY
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Please listen to the INTERVIEWS – please follow the show

Hosted on ANCHOR (HERE) the INTERVIEWS will also be available to listen on many other players, including SPOTIFY (HERE).
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03:27:22 SHOW LENGTH
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the INTERVIEWS Season 1 – Episode 7 : Bruce Fordyce

Bruce Fordyce (born 3 December 1955 in Hong Kong) is a South African marathon and ultramarathon athlete. He is best known for having won the South African Comrades Marathon a record nine times, of which eight wins were consecutive. He also won the London to Brighton Ultramarathon three years in a row. He is the former world record holder over 50 miles and the former world record holder over 100 km.
First recorded in 2012
Episode 0h 38m 46s
Talk Ultra back catalogue HERE
*****
Hosted on ANCHOR (HERE) the INTERVIEWS will also be available to listen on many other players, including SPOTIFY (HERE).
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Download links will be added in due course.
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Stitcher
*****
TALK ULTRA podcast will be released as normal providing you long shows as it has always done with ideally two shows per month. The back catalogue will be released randomly via the INTERVIEWS and not chronologically.
*****