Long Term Goal Setting and Planning for Ultra Running

The Long Term Goal

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Recently I have produced several articles that have been created to help runners formulate a plan for a new year of racing and training. The articles have been as follows:

  • Planning a Running and Racing Year HERE
  • To Base Train or not to Base Train HERE
  • Base Training HERE
  • How long should the long run be? HERE
  • In addition, I wrote several articles on walking and how important it is to practice this for:
  • Ultra running HERE
  • Walking with poles HERE
  • Walking efficiency when climbing HERE

Recently I was involved in a series of discussions about the Marathon des Sables. One thing that became very clear is the panic and apprehension many runners feel about a goal that may well be a ‘one-off’ or lifetime goal.

Experienced runners will know how to goal set, they will know how to periodise and plan their training so that they hopefully arrive at a target event in peak form. This was discussed in Planning a Running and Racing Year (HERE). However, goals that go beyond one macrocycle (one year) require a much greater perspective and overview. If you are new to running, well, it can be just terrifying.

A great deal of advice can be extremely counter productive as it makes many runners feel inadequate, inexperienced, lacking confidence and in the worse scenarios even questioning if they should even go ahead with the race.

Let’s be clear. Everyone is an individual, I have yet to find two runners who need the same training plan or structure. However, certain scenarios work for all and it is with this in mind that I am writing this post.

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Why not join our Multi-Day Training Camp in Lanzarote with 2x MDS Champion, Elisabet Barnes? Information HERE

Why set a long term goal?

Long term goals provide incredible motivation to step out of the door and to train. You will have heard the saying, ‘if it was easy, everyone would do it!’

To that end, iconic races such as UTMB and Marathon des Sables, are races that for many are the ultimate race, they are races to be built up to and therefore a macrocycle is not enough time to prepare; hence long term goal setting.

Irrespective of experience, two key words come in to play when setting a long term plan: Structured and Progressive.

In this scenario, I am using goal setting for Marathon des Sables.

STRUCTURE

A macrocycle is one training year and this is broken down into mesocycles. It may sound like a fancy word but a mesocycle is a series of blocks of training that make up one macrocycle. For purposes of explanation, let’s assume that you are running the Marathon des Sables which takes place in April 2020.

I always recommend getting a year planner so that you get a big picture of what lies ahead. Fourteen months may seem like a long way off, it is, no need to panic, but also don’t become complacent. What’s important here is experience. I am therefore going to have two runners.

Please Note – This guide below is geared towards someone who aims to run as much as possible at MDS. Very few run all of MDS and most walk considerably more than they think. For me, walking is a key element to a very successful training plan. The structure below still applies, the sessions would adjust accordingly.

Runner A has run a marathon, runs to keep fit and has set the lifetime goal of Marathon des Sables. Priority is completion.

Runner B has been running for years, eats marathons for breakfast, races ultra races regularly and is going to Marathon des Sables as a challenge, to test him or herself and plans to compete over complete.

You don’t need to be a rocket scientist to work out that runner A and runner B need completely different training plans and strategies. Keeping in mind that A has less experience, more insecurities and a great deal of anxiety about the big target, I will talk through the possible planning cycle for A.

Let’s break down the macrocycle. As I said, we have twelve months (+/-) to play with, so a schedule may look like this:

Phase 1: Apr, May with C race objective (half-marathon).

Phase 2: June, July, Aug with B race objective (marathon to 50km).

Phase 3: Sep, Oct, Nov with A race objective (multi-day race)

Phase 4: Dec, Jan with B race objective and/ or specific warm weather training camp.

Phase 5: Feb, Mar.

Phase 6: Apr – A race.

Phase 1

Is all about consistent and regular running based on available time, ability and commitments. Set yourself a C race target for the end of this period. It could be a half marathon. It’s always good to have intermediate targets to work to and we often use C and  B races as stepping stones to an A race, in this scenario, Marathon des Sables.

Be realistic here, it’s important. Ask yourself a couple of key questions:

How many days can I train?

How many hours a week can I train?

We are going to assume that running three/four days is possible every week with a fourth/ fifth day for cross training and strength work. A microcycle (week) in phase 1 may well look like:

  • Tuesday – key day
  • Thursday – key day
  • Saturday – Cross training
  • Sunday – key day

In phase 1 we want to just walk, run or walk/ run and build a base of fitness from which to build. No need to rush in and panic. Be sensible and progressive. A safe way to do this is build for three weeks and on the fourth week rest and recover, Yes, rest and recovery is just as important as running.

Use the 10-20% rule and never add more time than this to each run. An example for the first month may look like:

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Over this phase, you would eventually cap the length of time for the Tuesday and Thursday runs at 60 to 90-minutes and the Sunday run would progress to 3-hours 30-minutes as follows:

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Use this system in phase 1 building week on week over four months to lay a great foundation of progressive miles and time on feet. If you have built progressively, your Sunday long run will have progressed to over three hours which puts you in a great place for a C run target.

A marathon would be a good C target at the end of phase 1. You wouldn’t taper for a race like this, it would be a training run that would be added to your plan.

Phase 2

You have phase 1 under your belt and the confidence of completing a C target. Phase 2 now builds and at the end of this phase you will have a B race target as a goal. This race should be challenging but not so challenging that it becomes intimidating or breaks you. If you ran a half marathon as a C race, then your B race could be a marathon. If your C race was a marathon, then your B race may be a marathon or 50km race if you feel that training is going very well?

It’s also important now to think ahead to Phase 3 and an intermediate A race target that will motivate you and boost your confidence for phase 4, 5 and 6.

Also think about planning and booking heat chamber sessions or equivalent for the final build up phase just before the race; this usually takes place in the final 2-3 weeks and sessions go quickly.

In the UK, a race takes place in November called the Druids. It’s a three day race where runners take on a marathon for three consecutive days. It’s a perfect ‘mini’ Marathon des Sables scenario and a great opportunity to test clothing, pack, fitness and build confidence.

Assuming that four days training are still possible and that you have had no injury issues or problems, we can now progress training building on endurance in the long runs and adding some faster/ strength sessions during the week.

A week may look like this:

  • Tuesday – Hills.
  • Thursday – Speed
  • Saturday – Cross training and strength.
  • Sunday – Long run.

As in phase 1, progression is really important and the plan would actually change and evolve over this period with each month looking different.

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The above plan is a guide and this is where a run coach can step in and provide structure and remove the guess work away from how the plan is put together. It’s all about placing the right emphasis at the right place and at the right time.

You will see how month 3 changes from months 1 and 2 so that it is specific to the B target at the end of this mesocycle.

Phase 3

You have just completed your longest run in a B race, be that 50k, 50m or somewhere in-between and your confidence is sky high. You now have an A race on the horizon (November) that involves three back-to back marathons and suddenly your appreciation of what is required is much clearer. You respect the Marathon des Sables target but now it is less intimidating as you have moved your way up through logical and incremental steps.

Another three month phase of training that allows is to fine tune and hone in on the racing skills required.

As you may expect, phase 3 starts with recovery from your B race target. You will need to cross train or just run easy for 3-4 days. By the time the weekend comes around, you will feel as though recovery is well on the way, don’t rush. Take your time and the following week run easy Tuesday and Thursday for up to 60-minutes and then do 60 and a 90-minute run on Saturday and build on the Sunday run. An example of phase 3 is below. Please remember, YOU are an individual with specific needs and what I provide below is a possible structure leading to an A race in November.

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The A race at the end of November provides a significant marker in your training. The experience will allow you an opportunity to find out what worked, what didn’t work, how your kit worked, what was good, what was bad and so on.

December is now upon you and Phase 4 is an opportunity to look at weaknesses and work on them so that you are in great shape to take on Phase 5 which is the final period before your key race.

1. If you lacked endurance in your November A race, keep working on consistency and build endurance with time on feet.

2. If you lacked speed and want to run faster, December is a perfect opportunity to cut back on distance and long runs and add some speed work.

3. Due to the demands of running with a pack, running long and all the associated fatigue, make sure that you incorporate a strength and core routine to make you a stronger runner. It’s easy to say here, ‘I don’t have the time!” You do, cut down your run time on a Tuesday and Thursday and free up time for strength and core. Maybe you can even find an extra day in your week (Wednesday) to allow you to work on this. Alternatively, work on strength and core at home maybe while watching television? The time is there, you just need to find it and be creative.

4. Practice walking. Effective and fast walking is a key weapon to a successful race in any long ultra or multi-day race.

With a new year coming, April and the heat of the Sahara looms on the horizon. January provides a perfect opportunity for a warm weather training camp just as the weather is wet, miserable and cold in Europe.

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In conjunction with 2015 ladies Marathon des Sables champion Elisabet BARNES, we run a week long camp in Lanzarote that provides the perfect opportunity to test everything in a real situation. We even provide a bivouac experience. You can ready daily posts and view images from the 2016 camp HERE and you can listen to client feedback below:

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Phase 5 is the last phase and ultimately you have 6 weeks to get prepared and ready for your key race. If you attended a training camp you will now have a full appreciation of everything that you need to do. That may be changing kit, more time on feet, looking at nutrition or even a combination of all elements

Now is the time to make sure you have all your admin sorted – insurance, medical, compulsory kit and so on.

Don’t leave anything to chance now. If in doubt about equipment, contact MyRaceKit, they are able to provide expert advice in regard to everything that you will need.

Think about heat and how you will adapt. With luck, back in phase 2 or 3 you will have thought ahead and booked time in a heat chamber. Ideally this will take place in the final 2-3 weeks before the race. No sessions booked? Train in a gym with additional layers, take a sauna, do Bikram Yoga etc

Again, consistency is key here. You have been training for this long term goal for sometime, don’t do anything silly, don’t do a long run that is really long; you up your chances of injury risk. Remember, training is about ALL the sessions you have done and not just one session

Pack weight is a consideration and get it as close to 6.5kg as possible. On day-1, when you add water it will be 8kg. BE CAREFUL training with too much weight, it is a guaranteed route to injury. For sure, do some sessions with weight, be progressive and slowly build up. Just do one session per week in the final phase and only do 1 or 2 sessions with pack at 8kg and do not go too long.

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Phase 6 is race time.

Be organised, be prepared, think of everything and have the race of your life.

It’s in this final phase when you are so close that little things can go wrong. Be prepared as best as you can. You can’t account for the unexpected but reduce chances of anything going wrong by taking no risks.

The information provided above is designed to provide an outline and a guide on how to plan for a long term goal. Although you may be able to take this plan away and use it, please be sensible and assess your own experience, fitness and goals. Importantly, the scenario provided is with a multi-day race in mind, you would need to tweak and adjust this for a single stage race or a mountain ultra for example.

I can’t emphasise enough that we are all individual, so you need to find out what works for you.

Good luck.

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Lanzarote Training Camp 2017 – Day 7

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Day 7 started with two sessions – a tempo/ fartlek run of 5 to 8-miles or a technique session on using poles. Both were valuable sessions. Sondre Amdahl (9th overall at the 2016 Marathon des Sables) lead the fast men in a hard tempo session, Elisabet Barnes (2015 MDS ladies champion) pushed the pace for the second group and then Niandi Carmont lead group three with Marie-Paule leading the walkers. At the run track, Ian Corless provided a technique session on using poles. Many had the question answered, ‘should I take poles?’ Yes! was the unanimous answer. The awkward 20-30minutes of adapting to the technique required was rewarded with a faster pace for less effort.

At 1100, Marie-Paule talked, ‘Zero to Atacama’ where she told the story of how she went from little interest in endurance sport to completing the 2016 Atacama without running a step! The power of walking!

Lunch was followed with arguably one of the highlights of the #multidaytrainingcamp – a walk, run/ walk or run of 20-30km to an overnight bivouac inside a volcano.

It’s this ‘real’ experience that provides everyone on the camp a true understanding of what will lie ahead at future multi-day race. For many, it was the first time running with a pack that had food, sleeping bag, mat, clothing etc. A learning curve. For some the experience was rewarding and a confirmation they had made the correct choice of items. For others, alarm bells were ringing… the wrong pack, the wrong sleeping bag, the wrong sleeping mat, the wrong food and so on! This experience is invaluable in making sure that all the questions marks, all the potential problems are eradicated now so that the race experience is a good one!

A windy but relatively warm night under the stars and it was a self-sufficient breakfast before another 20+km run that included dunes.

As everyone arrived back at Club La Santa, there was a buzz. The last 24-hours had made the future ‘race’ a reality.

Interested in joining out Multi-Day Training Camp in 2018? Go HERE

Lanzarote Training Camp 2017 – Day 5

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Now THAT was a stunning day!

0700 and meeting at the run track at Club La Santa was not, in the majority, most peoples idea of fun. However, the glow of head torches and an easy run of around 1-hours around the trails and lagoon of CLS, very much set everyone up for a perfect day in Lanzarote.

Breakfast was followed by two talks. Rich Carpenter discussed his first Marathon des Sables in 2016 and talked us through his whole preparation and race. He pointed out what worked and what didn’t and he also provided some invaluable personal ‘tips’ that many could take away to improve their own future multi-day experience.

Ian and Niandi then discussed the travel to Morocco, what everyone could expect and they provided invaluable hints-and-tips to make the bivouac experience more pleasurable until the race started.

Lunch and an afternoon break was followed by a run run to a volcano and a series of hill reps. I guess it was a session many feared… But, by unanimous feedback, the session has been the most exciting, the most welcomed and the most inspiring. Everyone loved it!

It was inspirational to see some runners push themselves to their physical limit, while others conquered a fear of climbing, exposed ridges and technical terrain. It was a real winning session and one that set everyone up perfectly for evening drinks in the bar and a relaxing and casual dinner.

Tomorrow, Sunday, is a big day with a long run out and back along the coast.

Interested in our 2018 Training Camp? Go HERE

Lanzarote Training Camp 2017 – Day 4

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Clear skies. Yes, at 0800 the sky was clear and we all knew that it was going to be a great day!

Friday, was the first full day of the 2017 Multi-Day Training Camp and what a way to start! Participants were split into three groups and they would cover somewhere in the region of 32 – 38km. Elisabet Barnes lead the fast group, Niandi Carmont the medium group and Marie-Paule Pierson looked after the walkers. Ian Corless worked as ‘pick-up’ between the groups looking after runners who found the pace of their respective groups a little to ‘hot’ and needed to drop the the group below.

It was a stunning day. Hugging the coastline, all the groups headed out to Famara and beyond and then circumnavigated back via a different route with the climb of a dormant volcano.

One thing was clear – a warm day, terrain that replicated race scenarios and specific paced groups made for a happy bunch of runners.

Back at Club La Santa, it was time to refuel and hydrate before two talks in the early evening, one on foot care and the other on hydration.

The day ended with some good food and of course, the odd beer or glass of wine, it’s a holiday after all…

Interested in the 2018 Training Camp? If so, go HERE

Lanzarote Training Camp 2017 – Day 3

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A glorious morning was followed by a windy and chilly afternoon but Lanzarote put a smile on every clients face as they arrived in 15-degree temperatures after leaving a -5 London behind.

It was an admin day as everyone checked in, stocks up on supplies, relaxed and then at 1700-hours it was an introduction to the terrain and conditions they will encounter for the next 7-days.

It was a stunning end to the day as we ran for 60-minutes in three ability based groups. The sun accompanied us and as we returned back to La Santa we were provided with one of this magical sunsets that made everyone realise in an instant, why they are here.

Light stretching followed the run and then in the evening it was casual drinks and a group meal.

Day 4 starts at 0800 with a full-on run that will see most participants on the trail for 4 to 6 hours.

Interested in joining us in 2018? Go HERE

Lanzarote Training Camp 2017 – Day 2

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Heavy skies greeted us for day 2 of our 2017 multi-day training camp. It looked cold out there… the reality was very different. It was a hot day with no wind. Almost oppressive!

The early hours were dominated with admin and but then it was time to do a final recce of one of the coastal runs that we will run with camp attendees. In previous years’ we had attempted to hug the coastline and take a rough trail (with scrambling) to a coastal town, Tenesar, and then navigate around the trails to Montana Teneza and Montana Blanca.

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We had failed!

Often losing the path to undertake an extreme version of sktyrunning that was far too risky for those attending a multi-day race.

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The wonders of Google Earth and Movescount software afforded me the opportunity to look at the area in detail in advance of this years’ camp and yes, we nailed it! We had a wonderful 20km recce which provided some stunning views, challenging terrain and plenty of laughs.

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Everything is place now. The clients arrive today, Thursday and it’s all systems go.

The camp will officially start this evening with a shake out coastal run to loosen the legs, make everyone feel relaxed and then we head straight to the bar for welcome drinks and a first night group meal.

The action starts Friday at 0800 with a long run that will vary in length based on the speed and ability of our three groups, the participants can expect anything from 24 – 36km.

Happy days!

Want to join our 2018 camp? Go HERE

Lanzarote Training Camp 2017 – Day 1

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The snow, the ice, the rain and the cold arrived in the UK. Temperatures plummeted. Lanzarote was the only place to be and thank goodness our multi-day training camp is now an annual fixture.

Elisabet Barnes, Niandi Carmont and myself arrived on this majestic Canary island of Lanzarote, two days ahead of our 2017 camp to put logistics in place and do a final check of some of the run routes we will use.

Blue skies and 20 degree temperatures greeted us. The bright blue sky, the warm rays immediately rejuvenating us from the cold and dark of the UK. No confirmation is needed but within seconds we know only too well why we do this camp at this time of year.

Today was all about settling in but it would be rude not to get out on the trails as the day came to a close. Using one of our training run routes, we ran, climbed and scrambled one of the many volcanoes that are located on this island. It was a magical way to end the day.

Wednesday, we will do a full long run route recce and then on Thursday, our clients will arrive from all over the world to start a full-on week learning how best to train, prepare and plan for a multi-day race. Lanzarote is the perfect environment for this.

Out 2017 #multidaytrainingcamp is underway!

The Ultimate Equipment Guide to Desert Multi-Day Racing – Hints ‘n’ Tips

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Desert running brings many challenges and running in a desert for multiple days brings a whole new set of challenges. Over 30-years ago (1984), Patrick Bauer, filled up a pack with food and water and trekked off alone into the Algerian Sahara to cover 350km’s on foot in a self-sufficient manner. Little did he know at the time, but this journey was the start of something incredible, the Marathon des Sables.

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Also read

Top Tips To Better Multi-Day Running HERE

Multi-Day Food On The Cheap HERE

MDS as it is affectionately known paved the way not only for multi-day desert racing but ‘all’ multi-day racing, be that in snow, ice, rainforest, jungle or the mountains. If multi-day racing was the mafia, MDS would be the Corleone family and Patrick Bauer would be the Godfather – Don Vito Corleone.

All multi-day races have followed and tried to replicate the MDS format, however, the reality is, I have yet to experience a race that matches the size, the scale, the organisation and awe-inspiring splendor of what Bauer and his team have created in the Sahara. Ask anyone, despite experience, despite achievement, MDS is usually ‘on the bucket list!’ It’s fair to say, that MDS is directly attributable for many new ultra-runners. You see, MDS offers more than just running, it offers a challenge, it offers something quite unique – the Sahara and the MDS strips the runner back to basics and deprives them of all luxuries so that they are stripped raw. Runners find themselves in the desert.

 

The 32nd Marathon des Sables takes place in 2017 and runners all over the world are wondering and asking the question, “What equipment do I need for the MDS?”

This question is the same for many other desert races but I need to be clear, not all races are the same. For example, MDS requires the runner to be completely self-sufficient. This harks back to Bauer’s pioneering expedition in 1984. The runner must carry ‘all’ they need for the duration of the event, the only exception being:

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Bivouac – A simple tent cover is provided at the end of each day and this tent must be shared with 7 other runners.

Water – Water is provided in bivouac and out on the course but is rationed.

Anything else the runner needs must be carried – pack, sleeping bag, sleeping mat, food, snacks, luxuries etc.…

The above format is very similar for races such as the Grand to Grand in the USA, Racing the Planet races such as Atacama, Gobi and so on.

So, items discussed in this post directly relate to a ‘self-sufficient’ race in the MDS style. To clarify, races such as Big Red Run in Australia and The Richtersveld Transfrontier Wildrun in South Africa are ‘semi’ self-sufficient races and therefore runners can carry far less items and often bags are transported each day and therefore the runner can run light and fast. However, please keep in mind that many of the kit items and needs directly relate and are transferable.

The Detail

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Let’s be clear, it is important to note that equipment will not make you complete any race. What it can do is make the process easier and more comfortable. Equipment is something we all must take to any race and finding out what works and doing the research is part of the fun.

If you want to increase your chances of completing your chosen race, commit to the training required, get your head in the correct place and then finish off with the appropriate equipment for the job. Far too many stress about what equipment they need and neglect the appropriate training.

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Multi-day racing in its purest form should be very simple. However, over the year’s deciding what equipment to take has become increasingly more complicated.

It shouldn’t be complicated and in all honesty, it isn’t!

Here is just a simple list of absolute essentials, one could say that this list is mandatory:

  • Hat
  • Sunglasses
  • Buff
  • Jacket
  • T-Shirt
  • Shorts/ Skort
  • Socks
  • Shoes
  • Gaiters
  • Rucksack
  • Sleeping Mat (optional)
  • Sleeping bag
  • Head Torch
  • Flip-flops or similar
  • Toilet paper
  • Personal medical kit (feet etc.)
  • Spot Tracker (supplied at MDS, optional at other races)
  • Road Book (supplied)
  • Salt Tablets (supplied)
  • *Food for the required days
  • **Mandatory kit
  • ***Water

Optional items:

  • Warm jacket (usually down that packs small and light) – I consider this essential and not optional
  • Stove and Esbit fuel blocks
  • Sleeping bag liner
  • Spare socks
  • Walking Poles
  • Goggles
  • Spare clothes (?)

Luxuries:

  • Mp3 player
  • Phone
  • Solar charger
  • Kitchen sink…

Perspective:

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Any multi-day race has (arguably) five types of participant:

  1. The elite races who will contest the high-ranking positions.
  2. Top age groupers who will look to race for a high place and test themselves overall.
  3. Competitive runners looking for a challenge.
  4. Those who wish to complete and not compete.
  5. Newbies who are out of their comfort zone.

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When one looks at kit and requirements, it’s easy to think that the needs of the top elites in group 1 will vary from those in group 5. I would arguably say no! All the runners need the same things; they all must carry the same mandatory kit and they all must carry the same minimum food requirement.

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I think the differences come with experience. Novices and newbies will more than likely prepare for the unknown, the ‘just in case’ scenario. Whereas top runners will be on a minimum, the absolute minimum. Groups 2- 4 are a mix of groups 1 and 5 and they fall somewhere between.

So, for me, groups 2, 3, 4 and 5 should (where possible) aim to be like group 1. The only key difference comes with shoe choice. Runners who will spend much longer on their feet and out on the course will most definitely need a shoe that can withstand that pressure and the shoe must also be good for walking. Groups 2-5 never fully appreciate (often until it’s too late) how much they will walk in a desert race.

EQUIPMENT IN DETAIL

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When looking at equipment, I am going to provide a brief synopsis and then some recommendations. I will then supply ‘my’ equipment list.

Hat – A hat is essential to keep the sun off your head; options exist that have a neck cover built in to avoid that delicate area that will almost certainly be in the sun all day.

Sunglasses – So many choice, but you need a good pair that has ideally a large lens to protect the eye. Some desert specific sunglasses include a brow pad that helps stop sweat dripping in your eye. Do you need prescription? If so, I use prescription Oakley and they are excellent. Do you need goggles? Yes and no. If you have good sunglasses with good coverage, then no. However, should a sand storm hit, it can be uncomfortable. Goggles guarantee no sand in the eyes.

Buff – A buff or even two are essential. One around the neck helps keep the sun off and you can also wet it to help reduce core temperature. In wind and sand storms, the Buff is lifted and protects mouth, nose and sometimes eyes. A spare Buff is a luxury but worth considering.

Jacket – Jacket choice will depend on sleeping bag choice. If you are using a light bag, a lightweight down jacket is an essential item. Look at Mountain Hardwear Ghost Whisperer, Yeti Companyon Strato, Mont-Bell Plasma 1000 Down, Berghaus VapourLight (not down) and/ or PHD custom made.

T-Shirt – It’s not rocket science, you will have been running in a shirt already, if it works, why change it? I read countless arguments about should it be black or white – you know what, it doesn’t matter. Look at the elite runners, they are often sponsored and have little or no choice on colour. Comfort however is key.

Shorts/ Skort – Same answer as T-Shirt.

Socks – Getting the correct socks are key for any race and like I have said for shirt and shorts, if you have socks that work, why change? So many options exist but for me I am a firm believer in Injinji toe socks.

Shoes – Shoes are personal and must be suited to you, the individual. Consider your gait (neutral, supinate or pronate), consider time on feet, consider your weight, consider how much you will walk (and then double it) also consider shoe drop and how much cushioning you need. It’s impossible to recommend any one shoe because of these variables. You will see top runners using a lighter shoe, remember, these shoes only need to last 20-30 hours. However, you may well need a shoe for 40, 50 or 60-hours. Do you need a trail shoe? No, you don’t need a trail shoe but I would say that many trail shoes are more durable as they are designed for the rough and tumble of variable terrain. Do you need an aggressive outsole? No, you don’t, but I do think some grip is better than none and therefore I would use a trail shoe over road. Protection? Toe box protection is a good idea as deserts include lots or rocks, far more than you may think. Do I need a size bigger? Shoe sizing does depend on what is ‘normal’ for you. I always recommend a thumb nail of space above the big toe, you don’t need any more than this. Recommendations of going a size is bigger is bad advice in my opinion. A shoe that is too large allows your foot to move, a moving foot causes friction, friction causes blisters and the rest is the same old story that I see at desert races all over the world. However, I would recommend a shoe with a little more width in the toe box, this will allow for some comfort as the days progress. If you are prone to feet swelling, discomfort, blisters and so on, get a strategy sorted before you head out to your chosen race.

Gaiters – Are essential and they should be sewn and glued on to the shoe to guarantee that no sand can enter. Raidlight, MyRaceKit, WAA and Sandbaggers make versions of gaiters.

Rucksack – A rucksack is one of the most essential items for the race as it will hold on your kit for the duration of the event. Many versions exist and the type of pack you choose depends on many things: Male/ Female, Small/ Large, Tall/ Short and so on. Some packs just don’t work for some people. You also need to consider if you need a front pack to hold essential items. How will you drink on the go? How much do you plan to run in comparison to walk? I have some simple advice:

  • Keep the pack as small as possible, if you have a bigger pack you will just fill it.
  • Keep the pack simple – far too many packs are over complicated and messy
  • Keep the pack light
  • Make sure that drinks are accessible, easy to use and don’t bounce
  • See how the pack feels full with all food and then see how the pack feels with 5-days food missing.

Raidlight used to be ‘the’ pack for a multi-day race but that has changed in recent years. For sure, Raidlight are still one of the main options, however, the WAA pack is a ‘go-to’ at many races and the Ultimate Direction Fastpack is slowly but surely becoming a favourite. New entries to the market are coming from Salomon and OMM have been making packs for multi-day adventures for years.

Sleeping Mat (optional) – Inflatable, Foam or no mat. I’m a firm believer in taking a mat, the weight v comfort is a no brainer. I would also choose an inflatable mat even though it does run a risk of puncture. However, with good admin, good care, in years of using inflatable I have never had an issue. A foam mat is guaranteed to last the race but for me a large and cumbersome. OMM make a very thin foam mat that they use as the back padding for their packs – this may be a god option for the real minimalist runner. Look at products from Thermarest, Sea to Summit, Klymvit and OMM.

Sleeping bag – Like the pack, a sleeping bag is a key item is it is likely to be the largest and heaviest item (except food and water) that you will carry. A sleeping bag is important as a good night’s rest is key for day-to-day running. If you are on a budget, Raidlight offer a ‘Combi’ that is a sleeping bag that converts into a jacket. You kill two birds with one stone and the price is a bargain. However, for me it has downsides – it’s large, heavy and offers limited flexibility with temperature regulation. I will always go with a sleeping bag and down jacket scenario is this for me provides less weight, less packed size, more flexibility and the option to get warmer at night by wearing the jacket inside the bag. Problem is, this comes at a price. A lightweight down bag and jacket will be more than likely three to four times the price of the Raidlight Combi. Also, consider your size, shoulder width, height and so on. Some bags are very small whereas bags such as PHD and Yeti can be purchased in small, medium or large. Recommended bags are PHD (custom or off-the peg), Yeti, Western Mountaineering, Haglofs, OMM (not down) and Raidlight.

Head Torch – Don’t compromise, you need a good head-torch that provides enough light for running in a black desert at night. Don’t use rechargeable or a torch with gizmos. You just ideally need variable power, a red-light option so you don’t disturb others at night and it will either take AA or AAA batteries. Recommendations are Black Diamond, Petzl, Silva or LED Lenser.

Flip-flops – Free slippers that hotels give away are popular as they are small, fold and are lightweight. However, they don’t stay on and they don’t protect from thorns or stones. Cheap, lightweight plastic or rubber flip flops work for me. I have seen some improvised flip-flops made from run shoe insoles and some string. It’s that group 1 to group 5 scenario again!

Personal medical kit (feet etc.) – Foot care is essential and although many races have a medical team on hand to look after you and your feet, understanding how to do this yourself is key. learn foot care and treatment and understand how to tape your feet. Ready-made foot care kits are available such as this at MyRaceKit here

Spot Tracker (supplied at MDS, optional at other races)

Road Book (supplied)

*Food for the required days – (see clarification below). Food is very personal and it’s imperative you find out what works for you based on your size, gender, calorie burn and speed of running. The front runners will use carbohydrate and fat as fuel as they will run at a faster pace and therefore they will potentially fuel ‘during’ each stage with carbs. However, as you move through the pack going into groups 2-5 the need for fat as a fuel is more important and therefore ALL runners before heading out to any multi-stage race should ideally have taught their bodies to use fat – we have an unlimited supply of this fuel! Post run it’s important to repair, we need protein for this and re-stock energy supplies, we need carbs for this. Dehydrated meals for many runners form the basis of a morning meal and evening meal. Many options are available, some people can eat anything, others are very particular. Keep in mind allergies such as gluten intolerance and decide in advance will you go hot or cold food. For me, the additional weight of a Titanium stove and fuel is worth it for hot food and a drink. We sampled some dehydrated food in 2015 HERE. In 2015, my partner Niandi Carmont ran Marathon des Sables and we worked hard to reduce pack weight to the minimum and we made sure we dialed food choices in to provide her with her desired calorie needs but also keep weight low.

As an example:

  • Dehydrated Meals x6 672g
  • Dried Mango 93g x 4 372g
  • Porridge 59g x 7 413g
  • Coffee 1g x 10 10g
  • Peanut Butter 33g x 5 165g
  • Honey 21g x 8 168g
  • Mini Salami 10g x 10 100g
  • Tropical Mix Bag 194g
  • Sesame Bites 27g x 6 162g
  • Dried Banana Block 270g
  • Mixed Nuts 200g x 2 400g
  • Macademia Nuts Bag 153g
  • Cranberries Bag 175g
  • Pitta Wraps 296g

Total Weight 3550g

**Mandatory kit – see clarification

***Water – see clarification

MY EQUIPMENT LIST

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It’s important to note that equipment must be specific to the race you are doing and race conditions. The list below is an example of equipment for Marathon des Sables. However, if I was going to Atacama or the Grand to Grand (both self-sufficient) I would be looking at a heavier and warmer sleeping bag and a warmer jacket. Temperatures at night get much colder than the Sahara. The Grand to Grand can also have rain. If a rain jacket is on your list, the inov-8 AT/C Stormshell at 150g is hard to beat.

It’s important to note that equipment will not make you complete any race. What it can do is make the process easier and more comfortable. If you were looking for a one-stop solution, I would say that if you went away and purchased the equipment list below, you would have a comfortable and successful race. The exceptions come with shoes, that is personal and food. Food choices below are personal but a good example, you must find what works for you.

Also, note that minimum pack weight (on day one) at MDS is 6.5kg. So, you can keep purchasing lighter and lighter and then find that you are too light. I have done this. The plus side of this, is that lighter equipment allows you to take more food and/ or more options – again a good thing. For example, in my equipment list, I could go with a slightly lighter jacket, I could not take poles and I could leave the iPods at home and that would allow me 2 or 3 more dehydrated meals. However, I would prefer the equipment I want and am happy with and add 2,3,4 or 500g for the first day. Remember, the pack gets lighter as the day’s pass.

WEARING:

Hat: inov-8 or The North Face

inov-8-hat

Shirt: inov-8 AT/C Base with zip or The North Face ‘Flight’ Series – Both light and functional and allow air flow. I don’t like tight or compression as they are too hot.

inov-8-atc-t-shirt

Shorts: inov-8 AT/C 8” Short or The North Face ‘Flight’ Series – Both light and functional and allow air flow. I don’t like tight or compression as they are too hot.

inov-8-atc-trail-short

Socks: Injinji Trail Midweight or Injinji Outdoor 2.0 (which is Merino wool)

injinji-midweight

Shoes: The North Face Ultra Endurance, Scott Kinabalu Supertrac or inov-8 Trail Talon – Please note, I am a ‘neutral’ runner who prefers a moderately cushioned shoe with an 8mm drop. I would happily use any of these shoes in any multi-day race. They are comfortable, take a gaiter well, have good protection and they work excellently when walking. Remember what I said, shoes are very personal.

scott-kinabalu-supertrac

tnf-ultra-enduranceinov-8-trail-talon-275

Watch: Suunto Ambit 3 Peak 3 – Has enough battery life for a whole race. If I was worried about weight I would just go with a cheap digital.

Buff: Any

Glasses: Oakley Prescription – Prizm Trail Flak 2.0 has interchangeable lenses so I can switch from clear and smoke

oakley-flak-20-xl-matte-black-black-iridium

IN THE PACK:

Ultimate Direction Fastpack 20L 520g – It’s a simple pack that is light, fits to the torso well, comes in S/M or M/L, holds two large bottles comfortably against the torso and importantly they don’t bounce and it has 3 external stretch pockets. The main compartment has a roll-top closure, so, as pack contents get less, you can roll the pack smaller to reduce any problems with contents moving around.

ultimate-direction-fastpack-20

Mountain Hardwear Ghost Whisperer Jacket 180g – is super light, has a full zip and pockets, it’s a jacket I can use anywhere. I could go lighter, a little lighter, for example, the Mont-Bell is 50g lighter!

mountain-hardwear-ghost-whisperer

PHD Minimus K Sleeping Bag 380g – PHD work for me, you can have them custom made with or without zips and they are excellent. Yeti make a bag that is more than 100g lighter but I prefer the warmth and comfort of the PHD.

phd-minim-ultra-k

Thermarest Prolite Small 310g – Small, comfortable and you can double up and use it as padding in your pack.

 thermarest-prolite-small

Black Diamond Carbon Z Poles 290g – Lightweight and folding that provide 4-wheel drive when walking.

black-diamond-carbon-z-pole

Black Diamond Spot Headtorch w/ batteries and spares 120g – Powerful (200 lumens), lightweight with many varied settings.

 black-diamond-spot

Esbit Stove 11g – Small, lightweight and simple.

esbit-stove

Esbit Titanium Pot 106g – Small, lightweight and durable.

esbit-pot 

Esbit Fuel 168g

esbit-fuel

iPod Shuffle x2 64g – Life saver

Buff 16g – Essential

Spare Socks 91g – Injinji Trail Midweight or Injinji Outdoor 2.0 (which is Merino wool) 

Flip-Flops 150g – But Xero True Feel are good.

 sandals

Total Weight 2406g If I was looking to be very minimalist and as light as possible, I would not take the stove, pot and fuel and the poles, total 1831g. But, I would probably prefer the option for hot food/ drinks and work around no poles, so total weight would be 2116g.

EXTRAS:

  • Compeed 22g
  • Sportshield 8g
  • Corn Wraps 8g
  • Spork 10g
  • Pen Knife 22g
  • Compass 32g
  • Matches 20g
  • Savlon Antiseptic 18g
  • Toothpaste 36g
  • Tooth Brush 15g
  • Superglue 3g
  • Space Blanket 60g
  • Hand Gel 59g
  • Wipes 85g
  • Toilet Paper 36g
  • Safety Pins 5g
  • Ear Plugs 2g
  • Venom Pump 28g
  • Blindfold 15g
  • Sun Cream 80g
  • Whistle 15g
  • Signal Mirror 12g
  • SPOT Tracker 113g

Total Weight 806g

TOTALS:

Pack and Main Kit Contents: 2406g

Extras: 806g

Food: 3550g

Total 6762g

This pack weight includes poles and cooking utensils plus luxuries like Mp3

 (water would be added to this weight)

©iancorless.com_MDS2016_Day0_0022

IN SUMMARY

©iancorless.com_MDS2016-8441

I enjoy the process of looking at kit, looking at the options available and working out what is best for me and my situation. In some respects, I am lucky as I can test many items out in the market place and decide what I do and what I don’t like. However, trust me, products these days are so good that you can’t go wrong with almost any of the choices. Yeti, PHD, Haglofs etc. all make great sleeping bags, they will all work. Mountain Hardwear, Yeti, Mont-Bell etc. down jackets are all excellent, they all work. I could go on, but you get the picture. Like I said at the beginning, multi-day and desert racing is not complicated, don’t make it so. The only item you need to be sure on is shoes, make sure you get that right. But then again, I am sure you were running before you entered your multi-day race? You were using run shoes, be them road or trail and one must assume that they gave you no problems? If the answer is yes – why change them!

©iancorless.com_MDS2016-5188

Finally, we all love equipment and gadgets, it’s fun to go shopping and get new items. However, being physically fit and mentally strong is what will get you to the finish line – equipment is just part of the process, remember that.

Good luck!

 ©iancorless.com_MDS2016-7106

Clarification:

*Food (As required at Marathon des Sables)

He/she must select the type of food best suited to his/her personal needs, health, weather conditions, weight and backpack conditions. We remind you that airlines strictly forbid the carrying of gas (for cooking) on board either as hand luggage or otherwise. Each competitor must have 14 000 k/calories, that is to say a minimum of 2,000 k/calories per day, otherwise he/she will be penalized (see ART. 27 and 28). Any food out of its original packaging must be equipped, legibly, of the nutrition label shown on the product concerned. Any food out its original packaging must be equipped, legibly, of the nutrition label shown on the product concerned. 

**Mandatory Kit (as specified at Marathon des Sables)

  • 10 safety pins
  • Compass 1deg precision
  • Whistle
  • Knife
  • Disinfectant
  • Venom pump
  • Signal mirror
  • Survival blanket
  • Sun cream
  • 200-euro note
  • Passport
  • Medical certificate

***Water (as specified for Marathon des Sables)

Liaison stage: 10.5 liters per person per day

  • 1.5 liters before the start each morning,
  • 2 or 3 x 1.5 liters during the race, at check points,
  • 4.5 liters at arrival post.

Marathon stage: 12 liters per person per day:

  • 1.5 litre before the start in the morning,
  • 1.5 liters at check-points 1 and 3,
  • 3 liters at check-point 2,
  • 4.5 liters at arrival post. 

Non-stop stage: 22.5 liters per person over 2 days:

  • 1.5 liters before the start of the race in the morning,
  • 1.5 liters at check-points 1, 3, 6,
  • 1.5 or 3 liters at check-points 2, 4 and 5,
  • 4.5 liters at arrival post,
  • 4.5 liters at the bivouac.

Why not join our Multi-Day Training Camp in Lanzarote with 2015 Marathon des Sables ladies champion, Elisabet Barnes. The camp takes place in January each year.

Information HERE

©iancorless.com_MDS2015Day6-1356

Support on PATREON HERE

support_patreon

Lanzarote Multi-Day Training Camp 2016 – Day 8

©iancorless.com_Lanza2016-05261

Day 8 of the 2016 Lanzarote multi-day camp was a cracker. The hottest day of the week with little or no wind, a stunning coastal route with mixed terrain, volcano climbing and descending and of course, stunning views and amazing people.

©iancorless.com_Lanza2016-05948

As on all previous days, we had three run/ walk groups. Everyone managed to cover somewhere between 20 and 35km and it was interesting to see how during the week, people progressed, not only in fitness but in regard to equipment, planning and preparation.

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We also pushed everyone out of their own comfort zones with some tough climbing, very technical terrain and challenging descents. It’s all about taking things up a notch so that when race day comes around, the runners are prepared.

©iancorless.com_Lanza2016-05261

“Brilliant MdS training camp in Lanzarote with organiser, coach and photographer Ian Corless and MdS 2015 champion Elisabet Barnes. 100-miles run in the week with some excellent advice and support plus great people!” – Paul Allum

Paul’s thoughts were echoed by so many of the camp attendees. Elinor Evans in particular found the whole experience enlightening and invaluable. During the weekly runs, the overnight bivouac, the volcano walk and the daily talks, Elinor realised that she had the wrong pack for her, the wrong sleeping bag, a need to address her nutrition and look at her MdS admin. Invaluable!

“The Training Camp in my opinion was exceptional and far exceeded my expectations. The whole program start to finish pushed everyone to achieve their potential while taking into account the wide variety of abilities. All of the coaches were supportive and challenging and while clearly experts in their field never made novices like me feel stupid. The information we got was priceless and the blend of commercialism and a genuine desire to want to help people achieve their goal of competing or completing MDS was incredibly well done. I wouldn’t just recommend this to future MDS competitors I’d suggest you add it to your Compulsory Kit list! Simply brilliant!” – Simon Dunn

Listen to camp attendee feedback HERE

“Fantastic week in magical terrain with lovely people – thank you Ian, Elisabet, Niandi and Marie-Paule – Sahara countdown is ON.” – Elinor Evans

The morning run of 3-5 hours was followed with a relaxing lunch and then an afternoon Q&A which addressed many of the issues raised during the week and allowed everyone to clarify and appease their minds ahead of their next multi-day race.

The day finished with 20-30min cool down run and then an evening group meal and drinks. It has been an incredible week and one that has provided inspiration for all concerned. Roll on 2017.

‘How was your holiday?’ ask the lads at work. 

‘Amazing’ I say. ‘Look at these pictures’. ‘That’s how to round tape to ensure you minimize the risk of blisters’. Blank looks. 

‘See her? She’s the 2015 MdS champion putting the needle into my foot’. 

More indifference. 

‘Lads, this is the same you fat bastards going to Weston Karting centre at the weekend and Jensen Button turning up to do the safety briefing’. 

They still don’t get it. 
‘Did you learn much in Lanzarote darling?’. 

‘I certainly did. The WAA bag is a goner. It would be like taking a knife to gun fight. Ok, it would be like taking a clutch bag to an all day shopping trip. You know, when only a tote will do’. 

A nod of understanding, but really boredom turning to neutrality at best. 
‘Was it fun running Daddy?’ ‘It was. Midpack daddy is certainly going to need more fat than carbs to keep him going in the dunes girls’. 

‘Did you bring us back any sweets?’. 

‘No’. 

‘Can we watch TV?’ 
‘How was the volcano mate?’. ‘Wonderful. It was cold, but the stars were out and we all had an amazing time’. 

‘Get much sleep?’ 

‘Yes. In fact I’ve found it hard to sleep since without the sound of Elaine gently rustling inside her tent next to me’.  

These people don’t understand me anymore…. I miss #Lanzarote 
– Rich Carps

©iancorless.com_Lanza2016-05055

If you would like to take part in the 2017 Multi-Day Training Camp, please go HERE

Many thanks for the support of MyRacekit, OMM, Raidlight, PHD. Scott Running, inov-8 and Berghaus.

“Really great few days, some invaluable experience and some valuable miles in the legs. Kit choice, food, packing the bag now all things I’m ready for. Thank you to the organisers and thank you to the fellow participants for making it such a nurturing environment in which to prepare for the MdS.” – Leon Clarance

Episode 96 – Hillary Allen and Marie-Paule Pierson

TALK ULTRA LOGO

Episode 96 has a full and in-depth with Hillary Allen, rising star of the Skyrunning ranks. We also speak with Marie-Paul Pierson who takes on the challenge of her lifetime: Atacama. We have the News, Up and Coming Races and Speedboat is back!

00:18:50 NEWS

Help Nepal – Nepal images ‘FACES of NEPAL’ – order a print and all funds donated to Nepal charities https://iancorless.org/2015/04/28/nepal-appeal-nepalearthquake/

SPARTATHLON

1 – Florian Reus 23:17:31

2 – Dan Lawson 23:53:32

3 – Kim Hansen 23:54:37

1 – Katalin Nagy 25:07:12

2 – Alyson Venti 26:50:51

3 – Szilvia Lubics 29:18:44

Mention for Debbie Martin Consani who placed 5th and in 30:36 and Isobel Wykes 7th in 32:33. Plus a huge congrats to Marvellous Mimi Anderson who placed14th lady in 35:07:41 and then ran back and did the double!

UTMF

1 – Uxue Fraile 25:34:02

2 – Fernanda Maciel 26:44:25

3 – Aliza Lapierre 26:44:25

1 – Gediminas Grinius 20:40:58

2 – Arnaud Lejeune 21:54:51

3 – Jeff Browning 22:01:01

BEAR 100

1 – Mick Jurynec 19:01

2 – Dominiick Layfield 20:35

3 – Jesse Haynes 20:35

1 – Angela Shartel 22:34

2 – Cat Bradley 23:04

3 – Jenn Shelton 24:27

RUN RABBIT RUN 100

1 – Jason Schlarb 18:05

2 – Bob Shebest 19:13

3 – Andrew Skurka 20:12

1 – Emma Roca 21:42

2 – Emily Richards 22:00

3 – Kerrie Bruxvoort 22:54

ULTRA PIRINEU

1 – Kilian Jornet 12:03

2 – Zaid Ait Malek 12:12

3 – Miguel Heras 12:20

1 – Emelie Forsberg 13:39

2 – Mira Rai 13:43

3 – Nuria Picas 14:13

IAU 100k CHAMPS 

1 – Jonas Buud 6:22

2 – Asier Cuevas 6:35

3 – Giorgio Calcaterra 6:36

1 – Camille Heron 7:08

2 – Kasja Berg 7:20

3 – Marlja Vrajic 7:27

UROC

1 – Magdalena Boulet 10:03:29

2 – Larisa Dannis 10:25:41

3 – Kaci Lickteig 10:56:22

1 – Justin Houck 8:53:22

2 – Mario Mendoza 9:12:09

3 – Ford Smith 9:47:17

Tor des Giants was stopped due to bad weather, Patrick Board did complete the course though in 80 hours 20 minutes. Denise Zimmerman was declared the ladies champion.

Andrew Hamilton set a new FKT for the Nolans 14 of 53 hours 39 mins – 1 hour better than John Robinsons previous FKT.

01:02:03 INTERVIEW

MARIE-PAULE Pierson

Fancy a multi-day TRAINING CAMP – look HERE

Multi-Day Camp Image

01:38:25 INTERVIEW

HILLARY ALLEN

02:21:02 UP & COMING RACES

Argentina

La Pachamama 100 km | 100 kilometers | October 11, 2015 | website

La Pachamama 53 km | 53 kilometers | October 11, 2015 | website

La Pachamama 73 km | 73 kilometers | October 11, 2015 | website

Australia

New South Wales

Freedom Trail Run – 50k | 50 kilometers | October 11, 2015 | website

Queensland

Bribie Beach Bash 50 km | 50 kilometers | October 04, 2015 | website

Victoria

Great Ocean Walk 100 km Trail Run | 100 kilometers | October 10, 2015 | website

Great Ocean Walk 100 mile Trail Run | 100 miles | October 10, 2015 | website

Western Australia

Oxfam Trailwalker Australia – Perth | 100 kilometers | October 09, 2015 | website

Canada

Alberta

Iron Horse Ultra 100 Km (CAN) | 100 kilometers | October 03, 2015 | website

Iron Horse Ultra 100 Miles (CAN) | 100 miles | October 03, 2015 | website

Nova Scotia

Valley Harvest Ultra Marathon | 50 kilometers | October 11, 2015 | website

Ontario

Run for the Toad 50K | 50 kilometers | October 03, 2015 | website

Quebec

Bromont Ultra 160 km | 160 kilometers | October 10, 2015 | website

Bromont Ultra 55 km | 55 kilometers | October 11, 2015 | website

Bromont Ultra 80 km | 80 kilometers | October 11, 2015 | website

Tour du Massif – 50 km | 50 kilometers | October 03, 2015 | website

Croatia

Valamar Trail 53 | 53 kilometers | October 03, 2015 | website

Valamar Trail 73 | 73 kilometers | October 03, 2015 | website

Finland

Eastern Finland

Vaarojen Ultramaraton | 86 kilometers | October 03, 2015 | website

France

Alpes-de-Haute-Provence

Trail Edelweiss | 55 kilometers | October 04, 2015 | website

Aude

Grand Raid des Cathares | 170 kilometers | October 15, 2015 | website

Raid des Bogomiles | 96 kilometers | October 16, 2015 | website

Calvados

66 km | 66 kilometers | October 04, 2015 | website

Essonne

Trail du Viaduc des Fauvettes 50 km | 50 kilometers | October 11, 2015 | website

Haute-Corse

A Paolina | 70 kilometers | October 03, 2015 | website

Loire-Atlantique

Trail de Mauves en Vert – 50 km | 53 kilometers | October 04, 2015 | website

Pyrénées-Orientales

100 Miles Sud de France | 100 miles | October 09, 2015 | website

Grande Traversée Mer Montagne | 110 kilometers | October 10, 2015 | website

Somme

100 km | 100 kilometers | October 10, 2015 | website

100 km Relais | 100 kilometers | October 10, 2015 | website

Germany

Bavaria

Herbstlauf Schloss Thurn Hobbylauf | 87 kilometers | October 10, 2015 | website

North Rhine-Westphalia

50 km von Hitdorf | 50 kilometers | October 03, 2015 | website

Niederrhein Ultra 100Km Nachtlauf | 100 kilometers | October 04, 2015 | website

Niederrhein Ultra 200 Km Nonstop Lauf | 200 kilometers | October 03, 2015 | website

Greece

Rodopi Advendurun 100 miles | 100 miles | October 16, 2015 | website

Hong-Kong

Challenger – Whole Course | 78 kilometers | October 11, 2015 | website

Prohiker – Round-trip Course | 156 kilometers | October 10, 2015 | website

India

National Capital Territory of Delhi

Bhatti Lakes 100 Mile | 100 miles | October 03, 2015 | website

Bhatti Lakes 220 km | 220 kilometers | October 02, 2015 | website

Bhatti Lakes 50 Mile | 50 miles | October 02, 2015 | website

Isle of Man

Isle of Man Mountain Ultra | 51 kilometers | October 03, 2015 | website

Italy

Emilia-Romagna

100 km | 100 kilometers | October 03, 2015 | website

Tartufo Trail 50 km | 50 kilometers | October 11, 2015 | website

Tartufo Trail 66 km | 66 kilometers | October 11, 2015 | website

Friuli-Venezia Giulia

Magredi Mountain Trail 100 Mile | 100 miles | October 02, 2015 | website

Magredi Mountain Trail 40 Mile | 40 miles | October 03, 2015 | website

Piedmont

Morenic Trail | 109 kilometers | October 03, 2015 | website

Tuscany

Eroica Running Ultramaratona | 65 kilometers | October 04, 2015 | website

Umbria

Ultra Trail le vie di San Francesco Long Way | 124 kilometers | October 03, 2015 | website

Ultra Trail le vie di San Francesco Medium Way | 66 kilometers | October 03, 2015 | website

Japan

Trans Kansai | 200 kilometers | October 03, 2015 | website

Latvia

70 km | 70 kilometers | October 03, 2015 | website

Nepal

Everest Sky Race | 360 kilometers | October 16, 2015 | website

Godawari 50km | 50 kilometers | October 03, 2015 | website

Mount Everest Extreme Ultra Marathon | 60 kilometers | October 05, 2015 | website

Royal Penguin Ultra Marathon | 60 kilometers | October 05, 2015 | website

Netherlands

Gelderland

Herfst Ultraloop Berg en Dal | 60 kilometers | October 10, 2015 | website

New Zealand

Blackmores XTERRA Trail Challenge Waihi Ultra Marathon | 60 kilometers | October 10, 2015 | website

Poland

120K | 120 kilometers | October 03, 2015 | website

60K | 60 kilometers | October 03, 2015 | website

90K | 90 kilometers | October 03, 2015 | website

Portugal

Réccua Douro Ultra Trail | 80 kilometers | October 03, 2015 | website

South Africa

Extreme | 50 kilometers | October 03, 2015 | website

Legends 68km Ultra Marathon | 68 kilometers | October 03, 2015 | website

Ultra-Trail® Cape Town – 100 km | 100 kilometers | October 03, 2015 | website

Ultra-Trail® Cape Town – 62 km | 62 kilometers | October 03, 2015 | website

Spain

Aragon

Long Trail Guara Somontano | 50 kilometers | October 03, 2015 | website

Ultra Trail Guara Somontano | 102 kilometers | October 03, 2015 | website

Castile and León

Ultra de Gredos | 82 kilometers | October 03, 2015 | website

Valencian Community

Ultra Trail Del Rincon 100 km | 100 kilometers | October 10, 2015 | website

Ultra Trail Del Rincon 170 km | 170 kilometers | October 09, 2015 | website

Sweden

Holaveden Ultra | 52 kilometers | October 03, 2015 | website

Sörmland Ultra Marathon | 50 kilometers | October 10, 2015 | website

Switzerland

Valais

Les Défis du Jubilé – 52 km | 52 kilometers | October 10, 2015 | website

Les Défis du Jubilé – 68 km | 68 kilometers | October 10, 2015 | website

Les Défis du Jubilé – 71 km | 71 kilometers | October 10, 2015 | website

Vaud

Trail Vallée de Joux – 50 km | 50 kilometers | October 11, 2015 | website

Taiwan

50 km of Wild Pig | 50 kilometers | October 11, 2015 | website

United Kingdom

Macmillan Way Ultra – Black Route | 51 miles | October 15, 2015 | website

Macmillan Way Ultra – Blue Route | 32 miles | October 15, 2015 | website

Macmillan Way Ultra – Red Route | 45 miles | October 15, 2015 | website

Robin Hood Ultra – Black Route | 50 miles | October 03, 2015 | website

Robin Hood Ultra – Red Route | 37 miles | October 03, 2015 | website

Trent Valley Ultra – Black Route | 56 miles | October 02, 2015 | website

Trent Valley Ultra – Blue Route | 36 miles | October 02, 2015 | website

Trent Valley Ultra – Red Route | 47 miles | October 02, 2015 | website

Bedford

Greensand Way Ultra – Black Route | 54 miles | October 12, 2015 | website

Greensand Way Ultra – Blue Route | 35 miles | October 12, 2015 | website

Greensand Way Ultra – Red Route | 45 miles | October 12, 2015 | website

Cornwall

Atlantic Coast 3-Day Challenge | 78 miles | October 02, 2015 | website

Cumbria

3×3000 Ultra Trail | 80 kilometers | October 03, 2015 | website

Lakes in a Day | 50 miles | October 10, 2015 | website

Derbyshire

Stone Circles Ultra – Black Route | 54 miles | October 04, 2015 | website

Stone Circles Ultra – Red Route | 41 miles | October 04, 2015 | website

East Sussex

50 Mile Overnight Run | 50 miles | October 03, 2015 | website

Essex

Harcamlow Way Ultra – Black Route | 49 miles | October 11, 2015 | website

Harcamlow Way Ultra – Red Route | 37 miles | October 11, 2015 | website

Herefordshire

Herefordshire Trail Ultra – Black Route | 51 miles | October 06, 2015 | website

Herefordshire Trail Ultra – Red Route | 38 miles | October 06, 2015 | website

Lancashire

Monarch’s Way Ultra – Black Route | 58 miles | October 07, 2015 | website

Monarch’s Way Ultra – Blue Route | 40 miles | October 07, 2015 | website

Monarch’s Way Ultra – Red Route | 49 miles | October 07, 2015 | website

Leicestershire

Leicestershire Ultra – Black Route | 45 miles | October 08, 2015 | website

Leicestershire Ultra – Red Route | 37 miles | October 08, 2015 | website

Norfolk

Ickneild Way Ultra – Black Route | 55 miles | October 10, 2015 | website

Ickneild Way Ultra – Blue Route | 34 miles | October 10, 2015 | website

Ickneild Way Ultra – Red Route | 44 miles | October 10, 2015 | website

Northamptonshire

Hereward Way Ultra – Black Route | 54 miles | October 09, 2015 | website

Hereward Way Ultra – Blue Route | 40 miles | October 09, 2015 | website

Hereward Way Ultra – Red Route | 47 miles | October 09, 2015 | website

North Yorkshire

“Round Ripon” Ultra Studley Roger | 35 miles | October 03, 2015 | website

Oxfordshire

Oxfordshire RidgeWay Ultra – Black Route | 53 miles | October 13, 2015 | website

Oxfordshire RidgeWay Ultra – Red Route | 43 miles | October 13, 2015 | website

Shropshire

Shropshire Way Ultra – Black Route | 55 miles | October 05, 2015 | website

Shropshire Way Ultra – Blue Route | 34 miles | October 05, 2015 | website

Shropshire Way Ultra – Red Route | 43 miles | October 05, 2015 | website

The Longmynd Hike | 50 miles | October 03, 2015 | website

Somerset

West Deane Way Ultra – Black Route | 51 miles | October 16, 2015 | website

West Deane Way Ultra – Blue Route | 36 miles | October 16, 2015 | website

West Deane Way Ultra – Red Route | 44 miles | October 16, 2015 | website

Surrey

Downslink Ultra | 38 miles | October 04, 2015 | website

Wales

Gower Ultra 50 | 50 miles | October 10, 2015 | website

Wiltshire

White Horse Trail Ultra – Black Route | 53 miles | October 14, 2015 | website

White Horse Trail Ultra – Red Route | 39 miles | October 14, 2015 | website

USA

Arizona

Canyon De Chelly Ultra | 55 kilometers | October 10, 2015 | website

Flagstaff 56K Endurance Run | 56 kilometers | October 03, 2015 | website

Flagstaff Sky Race 55K | 55 kilometers | October 03, 2015 | website

Pony Express 12-Person Relay Race | 200 miles | October 09, 2015 | website

Pony Express 2-Person Relay Race | 200 miles | October 09, 2015 | website

Pony Express 6-Person Relay Race | 200 miles | October 09, 2015 | website

Arkansas

Arkansas Traveller 100 | 100 miles | October 03, 2015 | website

California

Boggs Mountain Boogie 50k | 50 kilometers | October 11, 2015 | website

Cuyamaca 100K Endurance Run | 100 kilometers | October 03, 2015 | website

Dick Collins Firetrails 50 | 50 miles | October 10, 2015 | website

Euchre Bar Massacre 50 M | 50 miles | October 10, 2015 | website

Owen’s Peak Man vs Horse 50K Trail Adventure | 50 kilometers | October 11, 2015 | website

Pacifica Summit Run 50K | 50 kilometers | October 03, 2015 | website

Skyline to the Sea 50km | 50 kilometers | October 10, 2015 | website

Whoos in El Moro 50k | 50 kilometers | October 03, 2015 | website

Widowmaker Trail 50K Run | 50 kilometers | October 04, 2015 | website

Colorado

24 Hrs of Boulder – 100 K | 100 kilometers | October 10, 2015 | website

24 Hrs of Boulder – 100 Mile | 100 miles | October 10, 2015 | website

24 Hrs of Boulder – 50 K | 50 kilometers | October 11, 2015 | website

Animas Surgical Hospital Durango 50K Trail Run | 50 kilometers | October 10, 2015 | website

Florida

John Holmes 50K Trail Run | 50 kilometers | October 10, 2015 | website

Idaho

Foothills 50K Frenzy | 50 kilometers | October 03, 2015 | website

Illinois

Farmdale 33 Mile Trail Runs | 33 miles | October 10, 2015 | website

Farmdale 50 Mile Ultra Trail Run | 50 miles | October 10, 2015 | website

Iowa

Market to Market Relay | Iowa | 75 miles | October 03, 2015 | website

The Runner’s Flat 50K | 50 kilometers | October 11, 2015 | website

Kansas

Heartland 100 Mile Race | 100 miles | October 10, 2015 | website

Lake Perry Rocks! 50K | 50 kilometers | October 03, 2015 | website

Kentucky

Cloudsplitter 100K | 100 kilometers | October 03, 2015 | website

Cloudsplitter 100 Mile | 100 miles | October 03, 2015 | website

Cloudsplitter 50K | 50 kilometers | October 03, 2015 | website

Louisiana

Children of the Cane 100K | 100 kilometers | October 03, 2015 | website

Children of the Cane 100 Miler | 100 miles | October 03, 2015 | website

Children of the Cane 50K | 50 kilometers | October 03, 2015 | website

Maine

50K Run | 50 kilometers | October 11, 2015 | website

50 Mile Run | 50 miles | October 11, 2015 | website

Maryland

BRRC Gunpowder Keg Ultra 50K Trail Race | 50 kilometers | October 03, 2015 | website

Ragnar Relay Washington D.C. | 200 miles | October 02, 2015 | website

Massachusetts

50 M | 50 miles | October 10, 2015 | website

TARC 100 | 100 miles | October 10, 2015 | website

Missouri

  1. O. T. 50K| 50 kilometers | October 11, 2015 | website
  2. O. T. 50K Relay| 50 kilometers | October 11, 2015 | website

Montana

Le Grizz Ultramarathon | 50 miles | October 10, 2015 | website

Ultramarathon | 50 miles | October 10, 2015 | website

Nebraska

Market to Market Relay | Nebraska | 78 miles | October 03, 2015 | website

New Hampshire

Pinnacle Ultra Challenge 50K | 50 kilometers | October 04, 2015 | website

New York

Can Lake 50 K | 50 kilometers | October 10, 2015 | website

Can Lake 50 Mile | 50 miles | October 10, 2015 | website

Tesla Hertz 100K Run | 100 kilometers | October 10, 2015 | website

Tesla Hertz 100 Mile Run | 100 miles | October 10, 2015 | website

Tesla Hertz 50K Run | 50 kilometers | October 10, 2015 | website

Tesla Hertz 50 Mile Run | 50 miles | October 10, 2015 | website

North Carolina

Pilot Mountain to Hanging Rock Ultra 50K Run | 50 kilometers | October 10, 2015 | website

Pilot Mountain to Hanging Rock Ultra 50- Mile Run | 50 miles | October 10, 2015 | website

Oregon

Columbia River Power 50K | 50 kilometers | October 03, 2015 | website

Pennsylvania

Blues Cruise 50k Trail Ultra | 50 kilometers | October 04, 2015 | website

Green Monster 50K Trail Challenge | 50 kilometers | October 11, 2015 | website

Oil Creek Trail Runs 100 Miles | 100 miles | October 10, 2015 | website

Oil Creek Trail Runs 50K | 50 kilometers | October 10, 2015 | website

Oil Creek Trail Runs 50 Miles | 50 miles | October 10, 2015 | website

South Carolina

Swamp Rabbit Urban Ultra 50K | 50 kilometers | October 03, 2015 | website

Tennessee

Cumberland Trail 50 km | 50 kilometers | October 03, 2015 | website

Rock/Creek StumpJump 50K Ultra | 50 kilometers | October 03, 2015 | website

Texas

100k | 100 kilometers | October 03, 2015 | website

50k | 50 kilometers | October 03, 2015 | website

Hunter Gatherer 50K | 50 kilometers | October 03, 2015 | website

McKinney Roughs 50K | 50 kilometers | October 03, 2015 | website

Survival Run: Hunter Gatherer | 50 kilometers | October 03, 2015 | website

Utah

Pony Express Trail 100 | 100 miles | October 16, 2015 | website

Pony Express Trail 50 | 50 miles | October 16, 2015 | website

Red Rock Relay Park City Edition | 65 miles | October 10, 2015 | website

Virginia

GrindStone 100 | 101 miles | October 02, 2015 | website

Washington

Baker Lake 50k | 50 kilometers | October 03, 2015 | website

Bigfoot 100k Endurance Run | 100 kilometers | October 10, 2015 | website

Bigfoot 120 Mile Endurance Run | 120 miles | October 09, 2015 | website

Defiance 50K | 50 kilometers | October 10, 2015 | website

West Virginia

West Virginia Trilogy – Day One 50 km | 50 kilometers | October 09, 2015 | website

West Virginia Trilogy – Day Two 50 Mile | 50 miles | October 10, 2015 | website

Wisconsin

Glacial 50K Trail Run | 50 kilometers | October 11, 2015 | website

Glacial 50M Trail Run | 50 miles | October 11, 2015 | website

The North Face Endurance Challenge Wisconsin Kettle Moraine State Park 50 Km | 50 kilometers | October 03, 2015 | website

The North Face Endurance Challenge Wisconsin Kettle Moraine State Park 50 Mile | 50 miles | October 03, 2015 | website

02:21:32 CLOSE 

02:25:43

 

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