This is Episode 108 of Talk Ultra. We speak with 2016 Transgrancanaria champion, Didrik Hermansen. We have a chat with Brit Paul Navesey about winning the 100km Anglo Celtic Plate and Jason Schlarb gives us the lowdown of skiing the Hardrock 100 route in 4 days. Niandi gives us a stress fracture update (Ian and Niandi loose the plot!) and Niandi brings us another Big Red Run interview and Speedgoat is here after ‘another’ 100-mile victory.
00:01:31 Show Start
Karl wins another 100 – 16:47 at Lake Martin 100
Ian’s been swimming and cycling but no running
Niandi gives us an update on her injury and talks to Kirsten about the Big Red Run
Kirsten Maplestone ran the Big Red Run in Australia in a past edition and will return in 2016, Niandi caught up and had a chat about the unique challenges this race brings. Read about and enter the Big Red Run HERE
Anglo Celtic Plate
Paul Navesey 6:58:52
Daniel Weston 7:11:47
Robert Turner 7:17:11
Melissa Vendables 8:15:54
Edwina Sutton 8:24:05
Sophie Mullins 8:30:22
01:01:00 INTERVIEW PAUL NAVESEY
Two Oceans in SA (56km)
Mike Fokoroni 3:13:33
Caroline Wostmann 3:44:44
Ryan Bak 3:38:17
Mario Mendoza 3:40:00
Matt Flaherty 3:43:00
Ellie Greenwood 4:11:58
Anne Marie Madden 4:22:00
Sarah Bard 4:25:00
Georgia Death Race 68m
Andrew Miller and Bethany Patterson took out the wins in 11:42 and 14:28 for WSER slots
Trail du Ventoux 46km
Nico Martin and in-form Caroline Chaverot took out victories.
Iditarod Trail Invitational 1000m
Tim Hewitt (61) 19 days 9 hours 49 minutes – ouch! First person ever to complete in under 20 days
Recently I have produced several articles (links below) on planning your training, walking for ultra running, base training, speed work and now I ask the question, 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.
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.
Sun broke the horizon just 30 or so minutes before the 0600 start of the 100k, the first of three events in the Lost Worlds Racing, Causeway Crossing series. It would be followed with a 50k starting at 1300 in the Quarry and a 25k starting at 1530 at the final turn point in the 100k event.
Races from all over the world lined up for the start of the second edition of the Lost Worlds Causeway Crossing. Representation came from Japan, Switzerland, USA, Canada, Italy, Denmark, Sweden, UK and Ireland.
Starting in Waterfoot in the Glens of Antrim, the race passed through areas of local beauty such as Larry Bane quarry, Carrick-A-Rede, the Moyle Way and the Causeway Coastline including the Giants Causeway.
As often happens, the longest event of the day always attracts the most attention, however, the 50k event certainly had some names to watch.
However, as the “3,2,1 and GO” was being uttered by race director, Tim Holmstrom, Jonny Steede flew off like a rabbit that had just been scared in headlights and really, that is the last that any runner saw of him all day… of course, they did get an opportunity to see him run back against them later in the day as he returned along the ‘Causeway’ to secure a very impressive win over his first 100k race. Jonny had recently won the Wicklow Way 51k and was a ‘hot tip’ going into this race. His time of 8:35:23 was very impressive.
Jonny Steede – copyright Ian Corless
Fast man, Dave James was over in Europe from the USA and just the weekend before Ireland had taken part in Lost Worlds Racing Tuscanyevent and was now on the start line for the 100k. It is worth pointing out that Dave is in Europe for several weeks. In just seven days he will be lining up against the best in the world at Transvulcania La Palma and then just two weeks later he will go to Zegama before attempting, in June, the brutal Ronda del Cims 100m mountain race in Andorra. Dave also like to race on a regular basis, but with the proximity of Transvulcania he was never going to push too hard at the Causeway Crossing. He ran a very solid second place behind a dominant Jonny Steede but by the time he arrived at the 50k point he was approximately 40 mins in arrears of the fast man up front and decided to call it a day and prepare for the next race in just a week.
Noel Brick took 2nd place after gaining some places in the latter stages of the race. When I saw him at the Giants Causeway he said he was tired and hurting but he would push on… push on he did crossing the line in 11:20:26 ahead of Ronald Peacock 11:58:10.
Local runner Hannah Shields is somewhat a legend in Irish running and she fulfilled her pre race ‘favourite’ billing by running a smart race despite some calf niggles. Always smiling, always chatting she powered her way through the 100k and not only did she win the ladies race convincingly in 12:13:33 but she also finished sixth overall.
Hannah Shields – copyright Ian Corless
Susanne Hastrup from Sweden took 2nd place in 14:10:27 and Amy Beggs (tbc – possibly Mette Kildermoes in 15:01:30) crossed the line in 15:01:30 for third making it a truly international podium.
The 50k race started at Larrybane Head Quarry (the halfway point for the 100k and finish line for all races). Runners headed out along the coast as a cold, strong wind blew in from the sea. Running around the Giants Causeway they turned at Dunluce Castle before heading back to the finish line at Larrybane Head Quarry this time via the Giants Causeway.
Hot tip and last minute entrant to the race was Scot, DR Andrew Murray. He pushed hard from the beginning of the race and gradually built an advantage over his rivals to finish in 3:55:54 in first place. He was very enthusiastic when I caught up with him, “How could you not enjoy this… it’s a beautiful coastline. I had a great day out with some great views”.
Martin Rea and Shane Whitty had a fight for second place but it was the man from North Belfast (Martin) who pushed ahead in the latter stages to cross the line in 4:07:02 with just over three minutes lead over Shane who finished in 4:10:36 for third place.
Jolene Mellon from Ireland started the race as she meant to go on and dominated the 50k event from beginning to end. She crossed the line 4 mins ahead of Col Conway, finishing times 4:49:48 and 4:53:58 respectively. Stefani Jackenthal from the USA, before the race had said how excited she was to be running on this course, she is a journalist and sports writer, so the challenging course and a solid third place will almost certainly make a feature in an up and coming article, her time 5:07:54.
Stefani Jackenthal – copyright Ian Corless
The final event of the day, the 25km started at the final turn point for the 100k and 50k races. Karen Alexander flew away from the start and never looked back… running up the climb out of the Giants Causway she made the gradient look easy. So easy that not only did she win the ladies race but the 25k race overall. Her finish time of 1:53:17 very impressive.
Karen Alexander – copyright Ian Corless
Patrick Thompson was the first male runner home in 2:00:33 taking a win in the category but ultimately was second place overall. Chris Heaney had a sprint for the line and secured third place by just 2 seconds in 2:01:09 ahead of fellow American, Kalle Kraften. Laura O’Driscoll was second in the ladies race in 2:06:45 and Helena Dornan third in 2:13:31.
Jonny Steede 8:35:23
Noel Brick 11:20:26
Ronald Peacock 11:5810
Hannah Shields 12:33:33
Susanne Hastrup 14:10:27
Amy Beggs 15:46:30 (tbc) possibly Mette Kildermoes in 15:01:30
Andrew Murray 3:55:54
Martin Rea 4:07:02
Shane Whitty 4:10:36
Jolene Mellon 4:49:48
Col Conway 4:53:58
Stefani Jackenthal 5:07:54
Patrick Thompson 2:00:33
Chris Heaney 2:01:09
Kalle Kraften 2:01:11
Karen Alexander 1:53:17
Laura O’Driscoll 2:06:45
Helena Dornan 2:13:31
A portfolio of RACE PHOTOGRAPHY is available to view HERE
Images will be available to purchase from May 8th using this LINK HERE
Lizzy Hawker at the 2012 TNF UTMB copyright Ian Corless
Lizzy Hawker returned to racing in her beloved Nepal and hopefully puts to rest some injury issues that disrupted her late 2012 season and her early 2013 season. Although listed as potential starter of the 2013 Trans Gran Canaria, Lizzy decided to return ‘home’ and race in Nepal at the Annapurna 100.
Lizzy dominated the ladies race taking the win by over 4 hours from Eva Clarke. A notable mention must go to third placed lady, Bakiye Duran. I first met Bakiye at the Iznik Ultra in 2012. She is somewhat a legend on the small Turkish ultra running scene and deservedly so. She came to distance running late in life and has pioneerd the movement in Turkey.
The mens race was a very close affair with Aite Tamang taking the win just 2 seconds ahead of Tirtha Tamang. Taking third place on the podium was Upendra Sunuwar over 1 hour 20 mins later.
The Annapurna 100′s got big mountain views, forests trails, village culture and it’s probably the only ultra race where you get a tikka on your forehead at 20 km and a khata around your neck. It’s Nepal’s original ultra-trail race with great 50, 70 and 100 km courses.
On October 31st 1995 Sir Ian Botham, world-renowned cricketer, with Jan Turner and Ramesh Bhattachan, started the first 100 km race. Twelve local runners proved that a run from Pokhara to Poon Hill and back was possible in less than 12 hours. The route normally would take an average trekker five days. The winner took 11 hours 55 minutes..
Since then, due to a decade of conflict, only a couple more races could be run. Now the race has become an established annual event with a successful 100 km race in 2009, a 71 km trail-only race in 2010 and a 75% trail 100 km race in 2011.
2012 will be the best race ever, with an improved course with more trail than ever.
It is now a point-scoring, qualification race for India’s ‘The High‘ and the UTMB.
The course heads out of Dhampus, a mountain village close to Pokhara (1650 m), 8 hours drive west of Kathmandu. The views from the Dhampus ridge are spectacular. All three finish in Dhampus, after more or less ups and downs on a combination of technical tracks, well maintained trekking trails and some jeep roads, through forests and many villages.
Aite Tamang: 10:51:55
Tirtha Tamang 10:51:57
Upendra Sunuwar 12:10:00.
Lizzy Hawker, 12:58
Eva Clarke from Australia in 17:11
Bakiye Duran in 20:02 minutes.
Lizzy Hawker, UK “It was a beautiful and challenging race. An incredible experience to share, and a unique way to start a new year.”
Tarawera trails set for world-class endurance test on March 16 2013
It’s a ridiculously long-distance running race on some of the most beautiful trails in New Zealand’s North Island.
The 100 kilometreVibram Tarawera Ultramarathonwill be run on the magnificent bush tracks and forestry roads from Rotorua to Kawerau on Saturday March 16.
One of the world’s toughest endurance running races, it’s the brainchild of Paul Charteris. The Rotorua event organiser launched ‘the Tarawera’ 5 years ago and for many of the world’s best off-road distance runners, it has quickly become a ‘must-do’.
“The quality of the field is amazing,” says Charteris, with a grin. “The 2013 Tarawera Ultra will be the most competitive long distance running event in New Zealand since the 1990 Commonwealth Games marathon.”
It’s a bold claim. “The race sold out months ago and the 430-strong field is stacked with the world’s best,” says Charteris to back this up. “The winners of nearly every major international ultra marathon race will be on the start-line.”
A lot of top Kiwi runners will also be in the field, defending local honour.
“The ultra-racing world is keen to see how 21-year-old Barefoot Inc sponsored, Ruby Muir from Napier will handle the distance”, continues Charteris. “She’s unbeaten – including winning her first ever ultra distance run when she stormed away from the field at the 2012 60k Kepler Challenge in Te Anau.”
Muir is expected to receive stiff competition from Dunedin’s Anna Frost, widely regarded as the top female trail runner in the world last year. Frost’s Salomon Racing teammates, Emelie Forsberg from Sweden and Candice Burt from the United States will also be on the start line, along with Australia’s Beth Cardelli.
Copyright Ian Corless
Cardelli won the last eight events she entered in her home country.
The top of the men’s field is a fleet-footed freight train of long-distance talent.
Mick Donges from Katoomba Australia is back to defend his 2012 Tarawera title against Christchurch’s Vajin Armstrong. The Kiwi finished second over the 100km distance the past two years and is keen to go one better.
Colorado-based runner Anton Krupicka, who ran a relay leg at Tarawera last year, has already fired a warning shot, posting online that he’s coming back to New Zealand for the win.
“This year, I’m looking forward to the technical trail between Humphries Bay and Tarawera Falls most of all,” says Krupicka. “The whole section from Okataina Lodge to the Falls will definitely be a highlight of the day, especially cruising at race pace.”
Copyright Ian Corless
UPDATE* on Anton Krupicka posted on his blog site:
“I decided over a week ago to not make the trip down to New Zealand for the Tarawera 100K in 10 days, and despite my hip showing significant improvement I know it was the right choice. I’ve done no long runs of any type since December and don’t have any desire to travel all that way to muddle through 62 miles with poor fitness and a very likely chance of re-injuring myself”
Other top runners to watch will be Brendan Davies, Australia’s ultra runner of the year and Timothy Olson, Jason Schlarb, Rickey Gates and Sage Canaday from the United States. France’s Francios D’haene and Greg Vollet lead the European contingent.
Interviews are available on Talk Ultra as listed below:
Brendan Davies episode 23
Timothy Olson episode 12
Anton Krupicka episode 19
Anna Frost episode 3 and 9
Emelie Forsberg episode 28 (future show)
Olson and D’haene won the two biggest races in the world during 2012. Olson won the Western States 100-mile endurance run in California in record time and
D’haene won the coveted Ultra Trail Mont Blanc title in his home country, with over 2000 runners in the field.
Canaday throws some freakish speed into the mix. A 2:16 marathoner, he has recently switched to ultra distance racing and became the United States 100km trail champion just last week. You can listen to an interview with Sage Canaday on Talk Ultra episode 27.
For Race Director, Charteris, it’s been a dizzying few weeks.
“It’s like organising a local bicycle race and having half of the Tour de France peloton show up for the ride,” says Charteris, as he scoped out a section of the course in Rotorua’s world-renowned Whakarewarewa Forest. “It’s humbling – and frankly, scary.”
Rotorua is renowned for hosting a number of international sporting events.
In 2006 the UCI Mountain Bike & Trials World Championship were in Rotorua and the Single Speed World Champs were held in the Whakarewarewa Forest in 2010.
On race day, running shoes will replace wheels on many of the same trails. “A beautiful environment and superb athletes – it really is a recipe for a fabulous day of racing,” enthuses Charteris.
“And with this sort of fierce competition, there will be a large national and international media following for this race. It will be a big week for the region.”
January 18th, Vail, CO and Boulder, CO– The Ultra Race of Champions (UROC) and La Sportiva have entered into a partnership for 2013. By signing on as a major sponsor, La Sportiva will support the Ultra Race of Champions’ mission as The Ultra Running Championship and bring together the best of the best, on one course, on one day. The Ultra Race of Champions is presented by Competitor Magazine.
The Ultra Race of Champions was recently selected as the 2013 Skyrunner® World Series Ultra Final: this is the first time that any Skyrunner® World Series Ultra Final has been held in the USA. “It’s a match made in heaven” says J. Russell Gill III, UROC’s Event Director and CEO of Bad to the Bone Endurance Sports. “With the Ultra Race of Champions as the Skyrunner® World Series Ultra Final, La Sportiva’s mountain heritage is a perfect fit for the race”.
“La Sportiva is headquartered in the Dolomites, Italy which is also where the International Skyrunning® Federation was born ” says Dr. Francesca Conte, Bad to the Bone Endurance Sports’ President and native of northern Italy. “La Sportiva’s history and experience with mountain running and World championship events makes it the perfect partner for UROC”.
The race, which includes three events, the Ultra Race of Champions 100K, the Über Rock 50K and Cruxy Half Marathon, will take place in Vail, Colorado on September 28th, 2013. The courses for all three events are perfectly suited for the La Sportiva brand, and the three distances will challenge runners of all backgrounds. The Ultra Race of Champions course will start on Main Street in Breckenridge, Colorado and finish in Vail Village, crossing several high mountain passes. The 50K and Half Marathon courses will take place on and around Vail Mountain.
“We are thrilled to be a part of the 2013 Ultra Race of Champions and Skyrunner® World Series Ultra Final! We have a great history of working with Francesca and Gill and know they will put together a fantastic event. This is going to generate excellent exposure for the elite field of athletes here in the States as they’re pitted against the toughest of the international competitors and is a huge success for the Mountain Running community as a whole” says Ian Achey, Events and Promotions Manager for La Sportiva. La Sportiva will be an exhibitor at the Champions Village, the UROC Expo in Vail.