VJ Sport MAXx Shoe Review

I get asked a great deal what is the best shoe for trail, ultra and mountain running? Of course, there is never a definitive answer as so many variables come into play – gait, drop, persons weight, running style and so on and so on.

It comes a so secret that VJ Sport make two of the best shoes for running in the mountains, the IRock 2 (here) and the recent XTRM (here).

I thought with the XTRM that VJ had excelled themselves taking all the stunning features of the IRock2 and then adding them to the XTRM and providing a shoe that was better for running longer in the mountains.

The above two shoes were designed in collaboration with OCR and skyrunning World Champion, Jon Albon. The XTRM was specifically designed to meet Jon’s needs when running longer both time and distance.

Well, VJ and Jon have now collaborated again and come up with the MAXx.

Going back to that original question, ‘what is the best shoe for trail, ultra and mountain running?’

My answer will be now, go look at the VJ Sport MAXx first.

I have been in these shoes for a month on all sorts of terrain and they are now the only shoe I am using. VJ have nailed it once again. I don’t know how they do it…

If you like IRock2 and XTRM then the MAXx is just going to be immediately added to your shoe selection and quite simply you will then have a shoe for the following:

  • Fell and short mountain races – IRock2
  • Medium distance mountain and skyrunning – XTRM
  • Long distance mountain ultra, trail and skyrunning – MAXx

To put the above in context, Jon recently raced the 73km Transvulcania on the island of La Palma, he used the MAXx.

Everything that is perfect in the IRock2 and XTRM is replicated here in the MAXx – the only difference coming with the notable bounce and cushioning – I love these shoes!

Specs:

  • Medium last
  • Rubberized and protective toe cap
  • Rockplate for the length of the shoe
  • Kevlar breathable upper
  • 6mm drop
  • 4mm Butyl rubber outsole
  • Cushioning front 10mm and rear 16mm

Quite simply, VJ Sport make the best outsole for trail, mountain and skyrunning, no other outsole comes close to the sticky compound that VJ create. Many sponsored runners agree, and they use different brands!

The XTRM has 6mm outsole and here on the MAXx we have 4mm – this makes a logical sense to reflect the trail and ultra-objectives of the shoe. So, if you need a shoe for really muddy ground, you will be better off with the XTRM. However, if running long on trail, mountain, snow, ice, rock (wet or dry) then the MAXx is the shoe for you.

Feel when sliding the shoe on is just like the XTRM, the toe box is medium and works perfect for me. Sizing is true to size, I am a UK 9.5 and these are perfect with a thumb nail width above my gig toe. Toe box is wider than the XTRM.The upper is arguably the most durable there is without losing flexibility or breathability. Kevlar is going to outlast the outsole and several years of using VJ shoes, I have never had an upper fail or tear.

FITLOCK is just amazing as I have mentioned previously with the IRock2 and the XTRM. Here the FITLOCK is the same, it pulls in on the middle of the foot creating the most comfortable and secure feel of all shoes I have tried.

Toe box is really substantial and protective and ideal for any mountain race when collision with rocks is a high risk. The heel box is as on all previous VJ shoes, snug and secure.

The cushioning is the marked difference in the shoe, and it is noticeable immediately. I intentionally landed with my heel on some runs and the cushioning compressed beautifully and gave a lovely bounce and push in the transition phase. On road and hard trail, the shoes move along wonderfully and feel a great deal like my Nike Wildhorse (another favourite shoe). The cushioning does not lose feel for the ground though. I still have that contact and sensory perception that is really important for me when running off-road, especially if on technical terrain. Of course, there is less feel than the IRock2 and XTRM. There is more cushioning! On stoney ground, the rock plate is spot on providing that all important protection, especially important when running longer. We can all tolerate a little discomfort for an hour or two, but if running for 4, 5, 6, 7 hours or longer we need more protection and for many, more cushioning.

The great thing about the MAXx is its ability to be an everyday trail/ mountain shoe and this is a huge selling point. The MAXx will work perfectly for racing and everyday trail running, that for me is just perfect.

SUMMARY

I said I couldn’t find any faults with the XTRM and the same applies here with the MAXx. In all honesty, I think (for me) the MAXx is now my ‘go-to’ trail/ mountain shoe. The combination of elements makes it perfect. If I was a racing snake, I would line up the IRock2, XTRM and MAXx and decide on a weapon that best suits the race. But I am not, I am runner who loves to play in the mountains and the MAXx is just perfect for 1-hour runs or full-day outings. I think it’s worth noting that races such as the Dragons Back, Cape Wrath Ultra or say, Ultra Tour Monte Rosa when runners must spend long and multiple days in the mountains, the MAXx is perfect for this. This shoe is a complete winner and it is going to take a truly amazing shoe to come along and make me choose it for my mountain/ trail runs in the future. Yes, this VJ Sport MAXx is that good!

VJ Sport HERE

MAXx HERE

VJ was founded in 1981 to produce light weight and fast shoes for orienteers for all circumstances.

During the years we have built up our shoes in every category through feedback and continuous trial runs. Nowadays there are more sports we want to serve but our mission is still the same: we want to offer light weight shoes, which at the same time protect your feet and have #thebestgripontheplanet.

So whether your sport is orienteering, trail running, skyrunning, swimrun or obstacle course racing we are here for you.

Instagram – @iancorlessphotography

Twitter – @talkultra

facebook.com/iancorlessphotography

Web – www.iancorless.com

Web – www.iancorlessphotography.com

Image sales –www.iancorless.photoshelter.com

Fred. Olson TENERIFE BLUE TRAIL 2019 Preview

Fred. Olson TENERIFE BLUE TRAIL is a trail running event that offers five modalities with different characteristics for people with or without disabilities, designed so that mountaineers and athletes with different levels of experience and physical fitness can participate. In this way, Tenerife Bluetrail pursues a clear objective of integration: TRAIL RUNNING FOR ALL.

The Ultra (102km) of the Fred. Olson Tenerife Blue Trail is particularly tough: it involves considerable climbs and descents and a long stretch of the run in a mountainous area at an altitude of over 2,000 metres. The maximum height of 3,555 metres is reached just below the summit of the iconic Teide. The other categories also involve difficulties and risks, inherent in the natural environment where they are performed. Due to the environment and mountains, sometimes extreme temperatures can be experienced, particularly for this in the ultra who depart just before midnight and must climb to Teide in almost complete darkness with cold temperatures.

THE FIVE RACES:

Ultra 102km

The star race of the Fred. Olsen Tenerife Bluetrail 2019 a brutally tough and challenging race of 101.5km’s. It’s an amazing concept race that is truly logical as it offers a traverse of the island, from sea, to summit and returning back to the sea. The highest point of the race is the iconic Mt Teide at 3550m. Made up mostly of paths and tracks, the route also includes a small section of asphalt, just 13%. An allocated 24-hours is provided to complete the event. Departing from Playa Fanabe at 2330 on June 8th, the route will pass through La Quinta, Ifonche, Vilaflor de Chasna, Degollada de Guajara, Roques de Garcia, Pico Viejo, La Rambleta, Montana Blanca, Lomo Hurtado, Recibo Quemado, Ladera de Tigaiga, Chanajiga, Tigaiga, El Asomadero, El Mirador de la Corona, Mirador San Pedro and Rambla de Castro before finishing in Puerto de la Cruz.

Trail 67km

This 66 km trail will start at 6:00am, June 8th, in Vilaflor (Santa Catalina St.). Departing from 1,387 m above sea level and reaching 2,520 m at its highest point, this race will be comprised by paths (55%), tracks (32%) and asphalt (13%). The total elevation gain for this race is 7,886 m. The maximum time for completion will be 14 hours.

Marathon 43km

The third edition of this 43 km marathon will be held on June 8(9:00 am). This race will be comprised by paths (50%), tracks (29%) and asphalt (21%).

Media 20km

This 20 km race (half-marathon) will also start on June 8th at 8 am. It will depart from Plaza de San Agustín, los Realejos, and the runners will have 4 hours to get to the finish line. This race will be comprised by paths (32%), tracks (18%) and asphalt (50%).

Reto 8km/ 3.7km/ 1.2km

The Bluetrail Challenge will be held again in this 9th edition, with an 8.4 km and a 1.2 km race. It will be held on June 8.

In the Ultra race 3 runners stand out and they occupied the places of the podium last year:!

Yeray Durán returns and was the winner with 12:57 last year.  Sangé Sherpa was 2nd in 2018 and will be looking for victory and finally, José Antonio González who placed 3rd in 2018 will be looking to place higher.

Also look out for David Lutzardo, Santiago García Soria, José Antonio Luna and Italian Gianluca Gaelati.

Leire Martínez heads up the ladies race with last years winner, Azara Garcia missing the race. Azara’s time of 14:21 will take some beating! Look out for Sonia Escuriola, Marta Muixí and Marta Escudero. Important to also note that Maria Lorena Ramirez will also toe the line.

More than 2,500 participants will toe the line in one of the four races that make up the 2019 Fred Olson TENERIFE BLUE TRAIL. Notably, world renowned, Pau Capell will race the marathon!

Race website HERE

Start list for 2019 HERE

Instagram – @iancorlessphotography

Twitter – @talkultra

facebook.com/iancorlessphotography

Web – www.iancorless.com

Web – www.iancorlessphotography.com

Image sales –www.iancorless.photoshelter.com

Running Beyond Paperback

Running Beyond Book https://d.pr/x98q9D

 

 

Ultra Trail Stara Planina 2019 Race Summary – Serbia skyrunning

Stara Planina which roughly translates to ‘Old Mountain’ is known to many as The Balkan mountain range which is in the eastern part of the Balkan Peninsula. The highest peaks of the Balkan Mountains are in central Bulgaria. Botev at 2,376 m the highest. On the border between Bulgaria and Serbia, the Balkan range runs 560 km from the Vrashka Chuka Peak eastward through central Bulgaria to Cape Emine on the Black Sea.

Stara Planina, one of the most beautiful and most authentic nature reserves that hides the highest mountain peak in Serbia – Midžor at 2,169 meters above sea level. Endless stretches of untouched nature, vast mountain pastures and forests rich in forest fruit and herbs, picturesque villages and interesting folklore.

Ultra Trail Stara Planina kicked off on Friday at midday with the 130km race which has a whopping vertical gain of 5870+. It was a race which was enveloped in mist and rain, but the relentless rain and storms that were forecast, thankfully did not appear.

On Saturday at 0700 three other races that make up Ultra Trail Stara Planina started from the Stara Planina ski resort – 36km with 2370+ the 57km 2350+ and 94km 3890+. The latter race would run till the early hours of Sunday morning and all other races would conclude on Saturday.

Saturday was a mixed bag of weather with dense fog and mist lasting through to midday and then an afternoon of glorious sunshine that allowed the amazing landscape that this area has to offer to finely shine through.

400 runners from over 25 countries assembled to experience Ultra Trail Stara Planina.

This area is a hidden gem. It’s remote, beautiful and wild. To run here, one feels truly remote and isolated from the outside world. The only glimpses of life coming from remote villages where time has stood still. Gostuša talking to a woman in her late sixties, she had never ventured from her village – she told me of how a now derelict building was once a disco. It’s hard to imagine that some 50-years ago a disco was required in a small isolated village. What was a local shop, now boarded up, closed and crumbling to the ground – the demand for supplies making the shop redundant as over the years, villagers have moved away leaving just 20 residing.

To experience the ‘real’ life of a place, one gains an insight into a journey. If it wasn’t for running and adventure, maybe these gems of Serbia would disappear completely?

Posters pasted on walls notify the passing of loved ones and it’s hard not to feel a little sad that in year’s to come, no posters will be posted as the locals, the core of the community will have all disappeared leaving ghost towns in the mountains.

Green lush vegetation with winding trails interweave through this area providing relentless challenging terrain that continuously goes up and down.

Then the arrival of a village, refreshment, a chance to stop, replenish and refuel before heading back out to experience more of the wilds of Serbia.

This area is very inaccessible by vehicle, just 10km’s can take over a hour by a 4×4 vehicle – the runners therefore are truly privileged to experience a testing and challenging journey with the experience of summiting the highest peak of Midžor at 2,169 meters above sea level. To get there though, this year, they had to experience dense mist and snow on the course.

Topli Do a hidden gem like Gostuša but there is more life here, the village is bigger and although much is falling down and wasting away, it has a raw and natural beauty.

Runners here arrive from different directions with Marshalls ever vigilant to ensure that they go in the correct direction.

A highlight, depending on which race you are running, is a technical descent from Midžor or equally, a technical climb for the 130km runners.

In the village of Gostuša an old hall is used as a major aid station where drop bags, a change of clothes and warm food is available.

Finally, for all races, Plaža signifies the final section of the race with stunning views over the mountains and for those who have time to stop, they can look back and trace the journey they have travelled.

Stara Planina ski resort, for all races signifies the end of a truly epic day or days in the heart of the Serbian landscape. The journey of 36km, 57km, 94km or 130km over.

Results:

130km

1 – Nedjalkov Balazs
2 – Jovica Spajić
3 – Danijel Loncarević

WOMEN RESULTS
1 – Nela Lazarević
2 – Ivona Velimirović
3 – Ivana Stanković

94km

1 – Dusan Bazic
2 – Duško Momić
3 – Mariya Nikolova

WOMEN RESULTS
1 – Mariya Nikolova
2 – Cecilia Papay-Sar
3 – Kristina Radović

57km

1 – Dejan Todevski
2 – Filip Todorovski
3 – Dimitar Todorovski

WOMEN RESULTS
1 – Snezana Djuric
2 – Agata Labedzka
3 – Tatjana Jovanović

36km

1 – Srdjan Mate
2 – Marko Popin
3 – Marko Ilic

WOMEN RESULTS
1 – Marija Djordjević
2 – Alana Munnik
3 – Lidija Radulovic

FULL RESULTS HERE

IMAGE GALLERIES AVAILABLE HERE

*****

Instagram – @iancorlessphotography

Twitter – @talkultra

facebook.com/iancorlessphotography

Web – www.iancorless.com

Web – www.iancorlessphotography.com

Image sales –www.iancorless.photoshelter.com

Ultra Trail Stara Planina 2019 Preview

Oldest, highest and biggest trail race in Serbia, the Ultra Trail Stara Planina kicks off this Friday, with the 130km race which has a whopping vertical gain of 5870+.

The following races start 0700 Saturday.

36km with 2370+ 

57km 2350+

94km 3890+

Surrounded by Bulgaria, Romania, Greece, Hungary, Bosnia and Herzegovina, Serbia based at Stara Planina has a growing presence in the trail and skyrunning world.

Stara Planina, the hub for the weekend of racing is in driving distance of Belgrade and a multitude of flight options that allow the possibility to explore this area.

Stara Planina which roughly translates to ‘Old Mountain’ is known to many as The Balkan mountain range which is in the eastern part of the Balkan Peninsula. On the border between Bulgaria and Serbia, the Balkan range runs 560 km from the Vrashka Chuka Peak eastward through central Bulgaria to Cape Emine on the Black Sea. The highest peaks of the Balkan Mountains are in central Bulgaria. The highest peak is Botev at 2,376 m, which makes the mountain range the third highest in the country, after Rila and Pirin.

Endless stretches of untouched nature, vast mountain pastures and forests rich in forest fruit and herbs, picturesque villages and interesting folklore. That is the true picture of Stara Planina, one of the most beautiful and most authentic nature reserves that hides the highest mountain peak in Serbia – Midžor at 2,169 meters above sea level.

Mt. Stara planina the most beautiful part of Eastern Serbia and it was declared a natural treasure of great importance. This mountain is known for its mild climate, clean air, springs of hot mineral water, while the park “Stara planina” spreads on 142.000 acres.

Zavojsko lake, one of the most beautiful and clearest mountain lakes, lies at the foot of Stara planina. The lake abounds in fish, and passionate fishermen along the bank of the lake assure us that this truly is the best location for catching pike, catfish and carp.

Action starts on Friday with the 130 km race starting at noon (12.00) at the Vidlič mounting hut (from the Pirot side).

The 36, 57 and 94 km races start on Saturday, June 1st at 7:00 AM at Hotel Stara Planina. It is estimated that the fastest 130 km runner should arrive at approximately 0700.

Two runners who will have many eyes on them are Jovia Spajic and Maria Nikolova Miteva who placed 9th at UTMB in 2018.

Race Website HERE

The races are organised by Serbian Skyrunning Association – a team of enthusiasts with an idea to contribute in development, recognition and promotion of skyrunning sport, high altitude ultra-marathon and  other endurance sports, as well as the development, recognition and promotion of sport and mountain tourism in Serbia and the region. HERE

Instagram – @iancorlessphotography

Twitter – @talkultra

facebook.com/iancorlessphotography

Web – www.iancorless.com

Web – www.iancorlessphotography.com

Image sales –www.iancorless.photoshelter.com

BREAKING NEWS‼️SNOWDON SKYLINE appointed the qualifying race for SWS SKYMASTERS

BREAKING NEWS‼️

SNOWDON SKYLINE has been appointed the qualifying race for the SKYMASTERS which will take place in Limone, Italy in October.
The MALE and FEMALE winner of Snowdon Skyline will receive a coveted spot to race alongside the best skyrunner’s of the 2019 season.
The route:
The first ever SkyMasters! A course made to be very challenging and technically demanding – 27 km long with 2,600m vertical climb. The start and finish are lakeside. A two-kilometre stretch passes through the old town of Limone and ascends through olive groves. From here, the course climbs up a rocky limestone path, zig-zagging it’s way up the Passo Rocchetta, to Cima Mughera.
Then things a getting serious! After climbing a section of the historical VK course, a very technical section with unique views on the lake have been will bring the athletes to the top of Monte Carone, the summit of the race.
Other ways to gain entry:
Be in the Top 30 Men/Women of the Season General Ranking (standing before the Masters)
Be in the Top 30 Men/Women of the 52-Week Ranking two weeks prior to the SkyMasters
Be a Top-10 Man/Woman of a SuperSky Race
Be a Top-5 Man/Woman of a Sky Race
ENTRY for SNOWDON SKYLINE HERE
40km 3700m+

OTSO Trail Menorca Camí de Cavalls 2019 – RACE in IMAGES

The Otso Trail Menorca Cami de Cavalls is a group of races that show the islands beauty to its full potential. The whole of the island by following the way-marked ‘Cami de Cavalls’ route is 185km and this race is the ‘highlight’ of the weekend. The other races vary in distance from 100km down to 27km and these races either journey south or north to provide a full 360 experience of Menorca.

Trail Menorca have a simple concept to provide runners of all ability an opportunity to experience the best of Menorca. Of course, it’s a huge challenge for the race organisation to cover so many races over so much terrain, however, they have been doing this for many years and the race grows in stature each time. Menorca has a casual, relaxed way of life, for one weekend, the island becomes alive with athletes as they journey around the island.

Antoine Guillon has won the past three events and knows the route like the back of his hand. Throughout the night, he maintained a rhythm and slowly ate away at the 15 minutes that separated himself from Pere Garau. The duo finished together, hand-in-hand in 2018. In Calan Porter (130 km) they ran together and stayed that way to the finish line, once again holding hands, bettering their time of last year by 39-minutes. The duo also broke the Frenchman’d CR of 19:18:53 set in 2017. The Catalan Lluis Ruiz finished in third place with a time of 20:16.

Lucia Pasamar gave a masterclass to finish in 22:07:39 ahead of two times champion, Laia Díez who crossed the finish line in second position, 22:33:57. The duo broke the record 24:46 held by Gemma Avellí since 2017. Eva Orives placed 3rd.

Gerard Morales demonstrated how important the 100 km TCMN race was to him by completing it in just 9:05′ – a great time for this tough and challenging course. Toni Forit & Jaume Fanals placed 2nd and 3rd.

Leticia Pérez and Karina Raquel Gómez placed 1st and 2nd for the women with Tére Álvarez completing the podium.

Mallorcan Guillem Caldés was the surprise winner in the 85 km TMCS race with Raul Delgado placing 2nd. Miquel Pons placed 3rd.

Carolina GuillenBeatriz Delgado and Gemma Vilajosana were 1,2 and 3 for the women.

Pau Capell, current Ultra-Trail World Tour champion, dominated a strong trio of Damián Ramis and Isaac Riera.

 Silvia Grey took victory ahead of Claudia Tremps and Doriane Aubert placed 3rd.

Jordi Gamito but the demons of last weekend’s Transvulcania to rest with victory in the 58km event. Miquel Capo placed 2nd and Roberto Aguilar 3rd.

Angels Llobera won the women’s race ahead of the UK’s Rebecca Ferry and Manu Vilaseca placed 3rd, no doubt a little tired from a heavy race calendar.

Marco de Gasperi was proclaimed the winner of the 27 km STCN race. The Italian mountain running legend finished in 1:47:30 – an incredible time for the terrain and distance. Guillem Seguí placed 2nd ahead of Miguel Espinosa.

Ana Maria Llompart ran a strong race to beat Deborah Cortes into 2nd place and Susana Seguí took the final podium spot.

IMAGE GALLERIES HERE

Follow on:

Instagram – @iancorlessphotography

Twitter – @talkultra

facebook.com/iancorlessphotography

Web – www.iancorless.com

Web – www.iancorlessphotography.com

Image sales –www.iancorless.photoshelter.com

Running Beyond Paperback

 

Israel National Trail FKT #FKTIsrael on SIDETRACKED

“…Word on the trail was getting out and Mike was being met by more and more runners who cheered him on. As the hours passed so did the miles – Mike was like a machine. He pushed into the night to the ancient city of Tel Arad. The rain poured down and the wind gusted and buffeted. Mike ran 91km today.”

Read the full story of Michael Wardian’s epic journey running from the south to the north of Israel setting a new fastest known time of 10-days, 16-hours and 36-minutes.

SIDETRACKED FIELD JOURNAL HERE

Follow on:

Instagram – @iancorlessphotography

Twitter – @talkultra

facebook.com/iancorlessphotography

Web – www.iancorless.com

Web – www.iancorlessphotography.com

Image sales –www.iancorless.photoshelter.com

TRANSVULCANIA 2019 – IMAGE GALLERY

The 2019 Transvulcania was once again an epic race. The stunning island of La Palma never disappoints.

Epic sunrise, cloud inversions and clear skies with intense heat.

The race was incredible with Ragna Debats and Thibaut Garrivier taking victory. You can read a summary HERE.

Below is a portfolio of images that gives a glimpse of the race.

Image galleries are HERE

Follow on:

Instagram – @iancorlessphotography

Twitter – @talkultra

facebook.com/iancorlessphotography

Web – www.iancorless.com

Web – www.iancorlessphotography.com

Image sales –www.iancorless.photoshelter.com

TRANSVULCANIA 2019 – Debats and Garrivier win! – Race Summary

Petter Engdahl came of age today as he pushed a relentless pace right from the gun at the 2019 Transvulcania. The only runner brave enough to follow was Ruy Ueda and the duo pushed together over much of the volcano sections all the way to El Pilar.

Behind, runners lined up to chase including Thibaut Garrivier, Marco De Gasperi, Dmitry Mityaev, Jon Albon and a who’s who of top-talent.

Engdahl looked calm and relaxed and considering this is only his second year in skyrunning and his longest race so far, he was brave to take on the front. It was expected that Ueda and De Gasperi would push and test him. However, no! Both dropped before 30km leaving the young gun out front being chased by Garrivier and Mityaev.

At Rouques de los Muchachos, the 18km drop to Tazacorte beach is a formidable descent not only for the legs and lungs but also the mind. Engdahl found the pressure to intense and relinquished his lead, firstly to Garrivier and then Mityaev.

From the beach, as the runners ran through a slot canyon, the writing was on the wall. Garrivier had extended a lead of 5-minutes to the Russian and equally, Mityaev had extended a lead of 5-minutes over Engdahl. It remained that way to the line with Garrivier taking a great win in 7:11:04 ahead of Mityaev 7:14:23 and Engdahl 7:21:28. The UK’s Jon Albon moved up from outside the top-10 to place 4th and Diego Pazos was 5th.

Anne-Lise Rousset dictated the pace in the women’s race and over the opening 18km she looked strong. Behind, pre-race favourite, Ragna Debats fresh from victory at Marathon des Sables pushed but looked to be playing a waiting game. Behind, Megan Kimmel followed along with Kristin Berglund and Ekaterina Mityaeva.

The heat and the pace took its toll and as Rousset slowed, Debats turned up the gears and applied the pressure, no doubt the sandy terrain and heat feeling ‘normal’ after her Moroccan adventure.

The speed increased and Debats took an incredible victory in 8:09:25 dominating the race. Rousset held on for 2nd, no doubt the course and conditions hurting everyone and Kimmel rounded out the top-3, their times 8:25:11 and 8:35:03. Russian Mityaeva placed 4th and Berglund 5th.

Men:

1. Thibaut Garrivier (FRA) Hoka One One – 7:11:04

2. Dmitry Mityaev (RUS) Adidas Terrex – 7:14:23

3. Petter Engdahl (SWE) Salomon Running – 7:21:28

4. Jonathan Albon (GBR) Gore / VJ Shoes – 7:36:34

5. Diego Pazos (SWI) Compressport – 7:41:48

Women:

1. Ragna Debats (NED) Merrell – 8:09:25

2. Anne-Lise Rousset (FRA) Oxsitis-Odlo – 8:25:11

3. Megan Kimmel (USA) Salomon Running – 8:35:03

4. Ekaterina Mityaeva (RUS) Adidas Terrex – 8:53:02

5. Kristin Berglund (AUS) Salomon Running – 8:58:10

Follow on:

Instagram – @iancorlessphotography

Twitter – @talkultra

facebook.com/iancorlessphotography

Web – www.iancorless.com

Web – www.iancorlessphotography.com

Image sales –www.iancorless.photoshelter.com

THE LONG RUN

Runners all over the world, week in and week out add ‘A Long Run’ to their training. One question that I am often asked is, ‘How long should my long run be?’
Now of course, there is no one answer and before you can even begin to answer that question, you need to ask two important questions:
  1. What am I training for? (This will usually be a race or target event)
  1. What date is the event in question 1?
When you know the answers to 1 and 2, you can start to formulate a plan and this then will begin to give a better understanding to ‘the long run’ question. It is also very important to consider experience and running history.
If you are used to running 5km and 10km events, a long run for you may well be 75-90 minutes. If you are a marathon runner, your long run will typically be 21/22 miles or 3 to 3.5-hours. If you are running an ultra, mmmmm, well, this is where it gets tricky.
WHY DO WE RUN LONG?
In summary, we put an emphasis on three key points:
Efficiency to use fat as a fuel.
Muscular and physical adaptation.
Mental strength.
If you never run for more than one hour in training, then three hours on your feet just feels like a really long time so you need to adapt for the challenge ahead both from a physical and mental perspective.
Have you had sore legs from running?
We have all been there, it comes from running fast and hard and building up lactic acid or it comes from running long and fatigue. Muscle soreness will come for everyone, however, we can train to reduce the impact or delay the process. This why we ‘train,’ we train to get better! Progressively running longer with recovery periods allows our muscles to adapt to the stress and become stronger. The term DOMS refers to the ‘Delayed Onset of Muscle Soreness’. You may well feel muscle pain during a training event or race but it’s usually in the 24/48/72-hour period after that the soreness really kicks in. By running long in training we adapt to delay or reduce the DOMS.
You need fuel to do anything, even a shopping trip. Our bodies can only store so much carbohydrate and once those stores are used up we have only two options left: top them up or slow down and maybe even stop if they have got very low. As an endurance athlete we need to tap into our almost unlimited fat stores. We do this by ‘teaching our body’ to use fat as a fuel in the long run. The more efficient you become at this, the longer you can run and the longer you can maintain a pace. Ultimately it means the whole race/training experience will be better and more enjoyable.
THE RUN
Let us be clear here, running longer requires a slower pace, especially if we want to ‘turn on’ fat burning. Think of long runs in terms of time and not distance. Distance adds some confusion and also as runners we get stressed and worried by mileage and minute per mile pace. Mileage does not always tell us the full story too… Time on feet takes into consideration the terrain we are running on, for example in three hours on the road you may well cover 20-miles, but on the trails or in the mountains you may only cover 12-miles.
This brings in another very important and key point, make long runs specific and in line with your objectives. No point doing three hours on the road if you are doing a 50 mile mountain race with 4000m of vertical gain.
Slow down! Many runners run the long run too hard which impacts on the following days’ training and it also impacts on the long run session. Maybe use a heart rate monitor or GPS to keep on top of this and don’t worry about walking. Walking is a key element in completing ultra distance events. I am a huge fan of RPE – Rate of Perceived Exertion. Long runs (mostly, there are exception) should feel easy and on a scale of 1-10, that means a 5.
HOW LONG SHOULD THE LONG RUN BE?
Short distance runners often run over distance in training. Think about it, a 10km runner may run a long slow half marathon to build endurance. A half marathon runner may run a long and slow steady 16 miles in preparation for a fast race.
This all falls apart when we go to the marathon and beyond. How often have you heard in marathon training that the long run should be 21/22 miles or 3 hours and 30 minutes in preparation for a race.
So how do you run long in ultra training?
Long runs and adapting for an endurance run such as an ultra comes from not one run but a combination of all runs. It’s about your accumulative run history. They all add up to make you an endurance machine.
First and foremost, consistency is key and long runs should be progressive and based on ability and experience. A long run should test you but not break you.
Let’s use a 12-week scenario based on a runner who can currently run two hours in a long run. I am not looking at base training here, but the specifics of a long run and how to make the long run longer. I’m a big fan of building over three weeks and recovering for one week, I call this 3/1.
Example:
Month 1
Week 1 – Sunday 2:30hrs
Week 2 – Sunday 2:45hrs
Week 3 – Sunday 3:00hrs
Week 4 – Sunday 2:00hrs
Month 2
Week 1 – Sunday 2:45hrs
Week 2 – Wednesday 90min / Sunday 3:00hrs
Week 3 – Wednesday 90min/ Sunday 3:15hrs
Week 4 – Sunday 2:30hrs
Month 3
Week 1 – Wednesday 90min/ Sunday 3:00hrs
Week 2 – Wednesday 1:45hrs/ Sunday 3:30hrs
Week 3 – Wednesday 2:00hrs/ Sunday 4:00hrs
Week 4 – Wednesday 60min/ Sunday 3:00hrsh
The above scenario provides a structured example on how to build up from running two hours comfortably to four hours. But remember the above scenario is 12 weeks with over 37 hours of running, just in the long runs! That is huge and a great place to start for any endurance challenge.
BUT MY RACE IS 50 MILES?
As mentioned above, it’s not wise or sensible to run too long in anyone session (for most people, there are always exceptions.) But the 12-week plan above on a 3/1 scenario shows you how it’s possible to build time and confidence. As you gain more experience you can look at doing back-to-back sessions and plan long training weekends all as part of a long term plan. Ultimately though, running too long in terms of distance or time is something that should be very carefully planned.
For example:
Month 3
Week 1 – Wednesday 90min/ Saturday 2:00hrs & Sunday 3:00hrs
Week 2 – Wednesday 1:45hrs/ Saturday 90 mins & Sunday 3:30hrs
Week 3 – Wednesday 2:00hrs/ Saturday 3:00hrs & Sunday 4:00hrs
Week 4 – Wednesday 60min/ Sunday 3:00hrs
You will always here about runners who can do 200 mile weeks or 50-mile training runs; they are exceptions and not the norm. Don’t be lulled into a false sense of security and don’t feel inadequate, we are all individuals and this is maybe the most important aspect.
Training should be about preparing you to tackle the challenge, but it will never FULLY prepare you. There’s always going to be a bit of extra and a bit of unknown on the day of the event…
Surely that’s why you’ve entered the race or event?

Why not join our TRAINING CAMP with 2x MDS champion, Elisabet Barnes, on the stunning island of Lanzarote? Information HERE

Follow on:

Instagram – @iancorlessphotography

Twitter – @talkultra

facebook.com/iancorlessphotography

Web – www.iancorless.com

Web – www.iancorlessphotography.com

Image sales –www.iancorless.photoshelter.com

NOW AVAILABLE, RUNNING BEYOND IN PAPERBACK

Running Beyond Paperback