Timothy Olson to run The Coastal Challenge 2021 #TCC2021

Timothy Olson, San Jose at TCC 2018.

The 2021 ‘The Coastal Challenge’ is upon us! A six day, supported, 230.5km journey that takes runners from Quepos to the UNESCO heritage Drake Bay.

Over the years, TCC has grown in stature with an incredible list of athletes from all over the world, in 2020, Kaytlyn Gerbin and Cody Lind took the top honors. Unfortunately, due to Covid-19, the 2021 TCC will see a reduced capacity race that will primarily see local participants with only a very small contingent coming from other locations.

It’s fortuitous for TCC that 2018 participant and adidas Terrex athlete, Timothy Olson now bases himself in Costa Rica and therefore he will toe the line for the 2021 edition. The last time he raced at TCC he battled with Michael WardianHayden HawksTom Evans and Marcus Scotney. Unfortunately, Tim’s race was cut short after a bad fall on stage 4.

Tim relaxing in Costa Rica

I caught up with Tim to get his thoughts ahead of the race in February.

How was 2020 for you and how did you survive and motivate through the pandemic?

What a year, 2020 was a challenging year all around. It changed the way of life for many, I was extremely fortunate to enjoy running, good food and family right where we were living in Costa Rica. I shifted my focus from training for any particular race to just appreciating each moment I had, using running as a way to give thanks, praying for and uplifting humanity. Instead of focusing on fear and the unknown I felt motivated to spread encouragement and love. 

Priorities have shifted in 2020, what changes have you personally made?

I could definitely feel many major shifts in 2020, it was solid confirmation that my priorities were in the right place. I value time with family and loved ones, supporting local/organic & regenerative farming practices, deepening my meditation and running practice and continuing to do the internal work to be the best human I can be. 

Mindfulness is important for you; how did this help in 2020?

Mindfulness was the foundation in which I set my focus on daily. I started each morning of 2020 with meditation and mindfulness practice cultivating what I wanted to see in the world. I would contemplate all the drama in the world, notice how I felt and what would arise internally. Then I would take time to just sit with it no matter what arose. There were definitely dark times, I aimed to learn and grow through really feeling my emotions, taking the time to integrate life’s wild ride. I am grateful for it all and feel calm, grounded and confident as I embark on the next adventure of 2021.

Mindfulness was the foundation in which I set my focus on daily.

You are back in Costa Rica, it’s like a 2nd home – tell me why?

Right now, it is home. We fell in love with the tiny community where we live. The community here is family to me. I have some really good friends here and feel very fortunate to spend time with the working with and appreciating this rich valley.  Not many trails but really challenging dirt roads to keep the training rolling. I’ll run in and through the little mountains all the way to the Ocean and then back home, stacking up lots of vertical gain and some hot kilometers onto my feet. On the way I will cool off in a waterfall enjoy a platano and take in all the beauty around me. I’m so grateful for all the amazing places I am able to run and explore but the community of mindful people makes it home. 

You raced TCC in 2018, what brings you back?

Taking care of Unfinished business while celebrating this beautiful country and the joy of running. I sprained my ankle really bad here in 2018 and was not able to complete the final day. I was bummed but new I’d be back. I’m really looking forward to completing all the days. A few of the days we run through Dominical, near Nauyaca and to the Whales take and Uvita. I have run all over this area, I run close to Nauyaca daily and looking forward to sharing the trails with the local Ticos. 

2021 is going to be a year of more questions, if all goes well with Covid, what are your hopes and priorities?

Lots of questions but I will keep running and doing what I love no matter what. I’m hoping to return to the US and run a long trail. I’ve been thinking about doing the Pacific Crest Trail, a 2,650mile trail that goes from Mexico to Canada through some of my favorite places in the US. The pct means a lot to me and I look forward to completing it one, I’m hoping to do this on 2021 but with Covid I have other ideas if this falls through. When I run it, I want the adventure to uplift people, motivate, raise awareness and encourage people to get outside and do whatever makes them come alive. I want to do what is nest for humanity so we will see what happens this year, but I’ll continually keep spreading good vibes.

The Race:

  • Stage 1 34.6km 1018m of vert and 886m of descent
  • Stage 2 39.1km 1898m of vert and 1984m of descent
  • Stage 3 47.4km 1781m of vert and 1736m of descent
  • Stage 4 37.1km 2466m of vert and 2424m of descent
  • Stage 5 49.8km 1767m of vert and 1770m of descent
  • Stage 6 22.5km 613m of vert and 613m of descent
  • Total 230.5km
  • Vertical 9543m
  • Descent 9413m

Hugging the coastline of the tropical Pacific, TCC is the ultimate multi-day experience that weaves in and out of the Talamancas, a coastal mountain range in the Southwest corner of this Central American country.

The terrain is ever-changing from wide, dusty and runnable fire trails to dense and muddy mountain trails. Runners will cross rivers, boulder, swim through rivers, pass under waterfalls, survive long relentless beaches and finally finish in the incredible Corcovado National Park, a UNESCO World Heritage site with a stunning final loop around Drake Bay before departing for their journeys home via speedboat.

Stage 1 

It’s a tough day! Runners depart San Jose early morning (around 0530) for a 3-hour drive to Playa Del Rey, Quepos. It’s the only day that the race starts late and ‘in the sun!’. It’s the toughest day of the race, not because the terrain or distance, but because of the time of day! The runners are fresh and feel great. That is until about 10km and then they realise the heat and humidity is relentless. It’s a day for caution – mark my words! The 34.6km is very runnable with little vertical and technicality, it welcomes the runners to Costa Rica.

Stage 2

From here on in, it is early breakfast, around 0400 starts with the race starting with the arrival of the sun! The only way is up from the start with a tough and challenging climb to start the day. It’s a tough day with an abundance of climbing and descending and a final tough flat stretch on the beach, just as the heat takes hold.

Stage 3

It is basically 25km of climbing topping out at 800m followed by a drop to sea and a final kick in the tail before the arrival at camp. For many, this is a key day and maybe one of the most spectacular. Puma Vida.

Stage 4

It’s another tough start to the day with a relentless climb, but once at 900m the route is a roller coaster of relentless small climbs and descents, often littered with technical sections, rain forest, river crossings and boulders. At 30km, it’s a short drop to the line and the finish at 37.1km.

Stage 5

The long day but what a beauty! This route was tweaked a couple of years ago and now has become iconic with tough trails, plenty of climbing, sandy beaches and yes, even a boat trip. The finish at Drake Bay is iconic.

Stage 6

The victory lap! For many, this stage is the most beautiful and memorable. In just over 20km, the route manages to include a little of all that has gone before. It’s a stage of fun and challenges and one that concludes on the beach as a 2018 medal is placed over your head – job done!

Follow #TCC2021

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WINTER RUNNING – Hints ‘n’ Tips

Winter running, day or night, is special that provides a very different experience to running in the hopefully warm, dry, sunny and balmy days of Spring, Summer and Autumn. In all honesty, winter running for me and many others is often preferable, just a shame we can’t have the same amount of daylight hours as Summer brings.

All running, particularly in the mountains, remote areas and particularly if going ‘solo’ brings an element of danger that must be managed. Winter and extreme conditions do increase risk from many aspects and this article is designed to help you make the correct decisions even before you start any running adventure.

EXPERIENCE

No two runners are the same and experience and knowledge are a key bonus when it comes to any running, especially in challenging conditions. So, firstly, understand yourself and your level of experience. This will make your enjoyment and comfort on any adventure enhanced. As tip, start with short days and as your experience, knowledge and understanding increases, you can then venture farther and longer. Even contemplating multi-day/ fast packing adventures. Read an article HERE.

Ask:

  • What am I doing?
  • Where am I doing it?
  • When I am doing it?
  • What are the options exist to cut short my adventure?
  • How remote will I be?
  • What are the risks involved?
  • What weather can I expect?
  • What is the worst-case scenario?

Preparation is key and assessing what ‘may’ happen on any adventure or run is crucially important to make sure that a day or multiple day’s activity remains safe.

Weather can change in minutes at any time of the year, especially in a mountain environment. In winter the changes can often be far more extreme, a cold dry day can suddenly become wet, windy with sub-zero temperatures. Hypothermia can hit in minutes. Understand this and prepare accordingly.

It’s possible to run across frozen lakes in certain parts of the world.

Solo adventures are invigorating; however, risks are increased significantly in this scenario. Sprain an ankle (or worse) and become immobilized in bad weather and this becomes a high-alert scenario. So, not only should you have equipment and apparel that will help you survive a situation like this, but you should also have technology to make you safe. A mobile phone (with enough battery) is compulsory and a tracking device, such as a Garmin InReach would be a perfect all-scenario safety device that with the press of a button can obtain SOS support. But remember, at all costs, emergency services are not a comfort blanket that allows you to cut corners. Prepare properly.

Running with a friend adds safety and a natural back-up scenario, so consider this. Women in particular may feel far more secure running in company.

When planning routes, think of short cuts, options to deviate to reduce distance/ time and never push on or let ego dictate. The trails and mountains will always be there. Turning back is a strength not a weakness.

Winter playgrounds are fantastic.

Pace, particularly on longer adventures, will typically be slower in winter due to underfoot conditions and weather conditions. In cold, icy and sub-zero temperatures, sweating is not a friend, particularly should you be forced to move slower or stop, so, think about this and regulate pace to help minimize sweat rates.

Finally, it’s always wise telling family or friends when you are going on adventure, where you are going with proposed route and when you will return. This is a great back-up to have others looking out for you. Of course, this doesn’t need to happen for a daily 5 or 10km run.

EQUIPMENT

The equipment you will use and how much equipment you will take will depend on the type of adventure you are undertaking and how long that adventure will take. This harks back to the ‘experience’ as outlined above. Needless to say, winter will almost always require you to carry more. If running on the road and in public places, make sure you can be seen with reflective items.

Read an article on ‘Getting Layered’ HERE

CORE

Keeping your core warm is essential and without doubt using a merino wool base layer (or similar) with an optional small zip neck for your body is key. Merino wool in particular has an ability to retain warmth, even when wet or damp. Top tip: Take a spare base layer in your pack on runs.

PROTECTION and WARMTH

As mentioned in the ‘Getting Layered’ article, you will need to adapt the body layers for the weather you will run in and the weather that you ‘may’ encounter. A mid-layer will provide warm and this can be made of a product like Polartec, Primaloft or Down. Consider balancing warmth, size and weight. On a personal note, I use a Polartec layer as my standard warmth layer and then carry a ‘treated’ Down jacket (this can get wet and still be warm) in my pack as an essential warmth layer. The final layer will be a waterproof with taped seams, this layer will protect from extreme wind and rain. Zips on mid and outer layers add weight but they are essential for being able to regulate temperature.

HEAD

A hat is essential for retaining heat within the body, *“even if the rest of your body is nicely wrapped up, if your head is uncovered, you’ll lose lots of body heat — potentially up to 50% of it — in certain cold-weather conditions.” You can regulate temperature while running by simply adding and removing a hat. Wear a Buff or similar around your neck.

SUNGLASSES

Protect your eyes, particularly in snow. You can get specific lenses designed to enhance vision in winter conditions.

EXTREMETIES

Hands and feet are a huge problem area in winter, particularly if you suffer with Raynaud’s. Keeping your core warm immediately helps keep extremities warmer as the body naturally abandons extremities (hands and feet) to protect vital organs. For feet, just like the core, merino socks are superb starting point for warmth, even if wet. However, if you anticipate feet to get wet repeatedly and in sub-zero temperatures, you will need to think about other options. A good example being neoprene socks that are warm when dry and should you get feet wet, they are designed to retain warmth when wet by insulating the water between foot and sock. You need to be careful of trench foot should feet remain wet for too long. For hands, a merino liner sock is ideal as a starting point and then a mitt over the top adds warmth and insulation. Mitts are always warmer than gloves and if you do not require finger dexterity, they are always preferable for warmth. Consider having multiple mitts of different warmth levels to that you can adapt to the weather. Also consider longer socks that come higher than the ankle, especially important if running in snow. Top tip: Take spare gloves and socks on any run.

LEGS

Shorts are not a good idea in winter, keeping leg muscles warm is essential for comfort and the ability to function properly, so, use tights. Ultimately, you may require multiple tight options starting with a simple Lycra product and moving up to insulated tights with wind blocker. Of course, carrying a waterproof pant with taped seams is also an essential for winter. Add them to your pack and do not compromise, you may not require them for over 90% of your runs, but when you need them you need them.

SHOES

inov-8 Arctic Talon studded winter shoes.

There is no definitive winter shoe and, in many scenarios, the shoe you usually run in will work fine. However, if you have snow and ice, you will almost certainly need to consider other options. There is an in-depth article HERE but for me, a winter ‘stud’ shoe is my go-to for all my runs. In simple terms, it is often a conventional run shoe with metal studs added to provide grip in ice and challenging conditions. They are a game changer. Winter shoes are often insulated so as to keep feet warmer. Top tip: Consider socks and consider that you may wear multiple socks or thicker socks, this may require that you a larger shoe but be careful, particularly in the propulsive phase as this can make the shoe bend differently behind the metatarsals.

PACK

You will almost certainly require a larger pack for winter runs. A 12-15 ltr is probably ideal for long days and if fastpacking, 20-30 ltr would be normal. Top tip: Use dry bags inside to protect key layers and where possible use several that are different coloured, so you know which is an insulating layer and which is an outer layer.

FOOD and HYDRATION

Just like on any run, calories and hydration are essential. Winter and in particular the cold can easily make you forget to drink, make it a habit. Cold and extreme weather will also burn more calories, so, keep the fire stoked. Plan runs that take in a cafe, hut or lodge stop. If you do the latter, you need to balance losing hard earn warmth and then going back out in the cold. This is where carrying a spare base layer can be a great idea. If in remote locations, you need to consider re-supplying. Importantly, streams that provide water in summer may well be frozen in winter. Also, bottles may well freeze if exposed to sub-zero conditions, so, consider insulated bottles, using warm water and maybe keeping bottles in a pack, wrapped in clothing to retain warmth and reduce freezing possibilities.

OTHER ITEMS

The more experience you have, the greater your winter challenge may be. Always have the correct equipment, for example, ice axe, crampons, rope, harness, hand spikes, snowshoes and so on. A Bivvy bag is an essential when in remote locations for safety, in addition, always carry a head torch as a just in case scenario should a run take longer than anticipated.

Read about a winter expedition to the Atlas Mountains HERE

Equipment with tent and sleeping bag.

EXAMPLE EQUIPMENT LIST

  • As a start point, you will be wearing the following applicable to the conditions:
  • Base layer.
  • Mid layer.
  • Hat
  • Gloves.
  • Glasses.
  • Socks
  • Appropriate shoes.

In the pack:

  • Spare base layer.
  • Spare socks.
  • Spare gloves.
  • Insulating layer (down or primaloft)
  • Waterproof layers, top and bottom.
  • Headtorch and spare batteries.
  • Phone.
  • Tracking device.
  • First aid.
  • Bivvy bag/ space blanket.
  • Food.
  • Drink.
  • Battery back-up.
  • Heat pads for hands and feet.

FINALLY

Embrace winter. It’s a great time of year to explore. Respect the conditions and if you follow the above, you will almost certainly have safer and more enjoyable outings. Accidents do happen at any time of the year, in winter, risks do increase so respect the conditions. Accept that you will go slower in winter.

References:

health.harvard

Please support this website. I believe everyone deserves to read quality, independent and factual articles – that’s why this website is open to all. Free press has never been so vital. I hope I can keep providing independent articles with your help. Any contribution, however big or small, is so valuable to help finance regular content. Please support me on Patreon HERE.

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Episode 201 – Simen Holvik

Episode 201 of Talk Ultra has a chat with #phantamsm24h runner, Simen Holvik and we discuss his 2021 July FKT plans in Norway.


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INTERVIEW : SIMEN HOLVIK

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ICEBUG Pytho 5 Winter Running Shoe Review

With the arrival of winter conditions, snow and ice impact on running significantly. For many, running indoors appears to be the only option, however, it doesn’t have to be that way.

Many brands now produce shoes specifically for winter running and specifically for running on ice. ICEBUG have been making specific winter shoes for many years and they are often, the ‘go-to’ shoe when it comes to challenging run conditions.

Read an article on Winter HERE

Read an article Running on Ice HERE

It’s important to clarify that Icebug provide multiple options when it comes to outsoles/ shoes and in many scenarios, the shoes can quite easily double up as orienteering shoes.

  • NewRun BUGrip – Runners on all levels, primarily seeking comfort and traction and longing for smooth runs on icy roads.
  • Oribi BUGrip – Many types of runners, seeking a super-light shoe with steel studs.
  • Rover – Almost everything and anyone. Great for running and speed hiking in harsh weather.
  • Spirit OLX – Orienteers, trail runners, and everyone else who wants to take their trail running to the next level.

And finally:

Pytho BUGrip – Trail runners seeking traction and comfort.

The PYTHO 5

The Pytho 5 is arguably the Icebug shoe that would appeal as an entry level for a trail or mountain runner.

It’s a shoe that works exceptionally well as an ‘all-rounder’ and is sold as such, recommended for trail running, forest running, orienteering and winter ice running.

The outsole has 17 dynamic carbide tip steel studs (BUGrip®) which evenly distributed to provide the most secure and reliable grip on a multitude of surfaces. I can’t clarify enough how this outsole has made a revelation of my local forest runs which include rocks, tree roots and a variety of terrain (with or without snow/ice) and the grip has been exceptional. On rock, it has almost made me desire to use a studded shoe for all runs; no doubt why studded shoes are popular in the orienteering world.

With a 5mm drop, a medium last, a wide toe box and medium cushioning the Pytho 5 is designed for longer distance running. The midsole is foam EVA made with 20% BLOOM®.

While not the lightest shoes available (320g for UK8/ 334g for UK10) the Pytho 5 is a solid shoe built to last for tough terrain and at the same time provide comfort.

The upper, while not Gore-Tex is designed to withstand the elements resisting water and does not absorb water. It is warmer than a conventional upper and of course less breathable. However, it is not insulated. Using Merino socks and running in -10 temperatures in snow/ ice, my feet have remained warm. This is a real plus and a requirement for a winter running shoe! The upper is also extremely resilient using 100% recycled PET polyester called bluesign® with mudguard. The lining of the shoe also uses a similar dyed recycled polyester textile. 

The toe box is substantial and designed to really withstand impact on any terrain.

The heel box is padded, holds secure and is comfortable. The tongue is medium padded, and the lacing has 6 eyelets on either side with the option to lock-lace if required. Hold of the foot and importantly the instep is solid and secure providing security on technical terrain.

The toe box is classed as wide and of course, how wide will depend on you and your personal needs. The intention of the wider toe box is to provide more comfort on longer runs. Also, in winter, some additional room can be important to allow for blood flow.

IN USE

The Pytho 5 is a comfortable shoe that is true to size. One important consideration in any winter shoe is getting the correct size. Many a runner will wear additional or thicker socks in the coldest months, so, keep that in consideration. I usually run in UK9.5/ EU44 and in the Pytho 5 I chose a UK10/ EU45 – I wish I hadn’t. They are actually a little too large and my normal UK9.5/ EU44 would have been perfect, even with thicker socks. I strongly recommend using Merino socks as they retain warmth even when wet. Some runners like to use neoprene socks and others a wool sock with a Gore-Tex or similar product over the top. It comes down to personal choices and understanding what works for you.

The cushioning is noticeable and importantly, if you have not run-in studs before, the feel is always a little unusually initially. It takes one good run to get a ‘feel’ for any studded shoe, especially if you have some road before getting to trail/ snow or ice. Studded shoes are noisy on road.

Once on ice and snow, the shoes come into their own offering a reassured grip that gives confidence. You NEED to trust the shoes and the grip. Again, if you have not run in studded shoes before, you may well approach ice with hesitation… Top tip is do not do this! Any studded shoe requires you to be confident, brave, trust the shoe and plant your foot hard to the ground. Force and pressure are what pushes the outsole into the ice, and this is what gives the grip. Try to run lightly and grip is compromised. The 17 studs are placed to offer grip from the heel to the toe and to accommodate run styles when going up or down. The spread is perfect. You may well find that you alter your run style slightly looking to plant your foot more evenly, the more studs on the ground, the greater the grip!

The upper is very tough and resilient and little inflexible. I certainly found it took a good 6 runs before the upper softened.

Foot hold is really good and assured which for me is essential in any off-road shoe. The toe box is wide but not excessively so and certainly does allow more toe splay but not at the compromise of precision. If I was running very technical terrain, I would prefer a more precision fit, but for general trail running they are perfect.

Importantly, remember the Pytho 5 is not ‘just’ a winter shoe. It excels on muddy, rocky and tree root terrain. You may well be surprised with how much grip this type of shoe gives. So much so that you will consider using a shoe of this style throughout the year as and when the terrain dictates. Orienteers for example use studded shoes all year.

On ice, particularly a frozen lake, the Pytho 5 glides along and they put a smile on your face. Equally, running on icy paths or roads is assured making pedestrians look at you and question how you are doing that…

CONCLUSION

The downside of any studded shoe is that they are more tiring on the body. The Pytho 5 tries to address this with more cushioning and a wider toe box, however, if you go out on hard ice terrain for many hours you will certainly feel it. That is just the way ice running is and not a criticism of the shoe.

Icebug know how to make winter shoes and the Pytho 5 is a great all-rounder that tackles winter exceptionally well. As a plus, they handle trail and notably rocks and tree routes superbly; just as an orienteering shoe should.

Ice running takes a little practice, and the top tip is trusting the shoe and the outsole. Don’t be shy and delicate, run hard and press the studs in the ground, once you do, you will have great grip that will allow you to speed along in a multitude of conditions.

Key Specifications:

  • Weight: 320 grams
  • Drop: 5 mm
  • Last: Medium
  • Studs: Studded
  • Usage: Running, Trail running, Winter running
  • Insole: Ortholite Hybrid, lined with bluesign® 100% recycled and solution dyed PET polyester
  • Lining: Bluesign®, solution dyed
  • Midsole: Lightweight EVA with 20% BLOOM® Foam. TPU stabilizer
  • Terrain: Ice, Snow, Trail
  • Torsion: Stability Flex
  • Outersole: Rubber with BUGrip® 17 carbide tip studs
  • Cushioning: Medium
  • Upper Part: Bluesign® 100% recycled GRS certified PET polyester. Protective TPU mudguard

Please support this website. I believe everyone deserves to read quality, independent and factual articles – that’s why this website is open to all. Free press has never been so vital. I hope I can keep providing independent articles with your help. Any contribution, however big or small, is so valuable to help finance regular content. Please support me on Patreon HERE.

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