The Coastal Challenge 2016 #TCC2016 – Stage 5 Results and Summary

Posted on February 19, 2016 by talkultra

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Images available for personal and commercial use HERE

Today was hot, very hot and very long! The longest stage of the 2016 The Coastal Challenge may well have been one of the most beautiful but 50km under the intense Costa Rican heat really did test every single runner int the race.

For the first time in the races’ 12-year history, the stage had an extra 4km. It doesn’t sound a great deal but at times it was technical and in addition, a new long beach section, a water crossing via boat and a stunning wooden rope bridge added to the days attractions.

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The cool temperatures from the 0530 start soon disappeared and the intense, uncompromising heat arrived to punish the runners, the only consolation coming at the end with the stunning Drake Bay.

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Chema Martinez finally found his Costa Rican legs and ran the stage side-by-side with race leader, Iain Don-Wauchope. They looked to be cruising on what was a very tough day. Don-Wauchope having run and won TCC in 2015 could appreciate the new course:

“The new additions are really stunning, no fantastic. But they are tough and challenging. The beach section was extremely tough due to the high tide. We had to run the tree line which made it difficult. But it’s a beautiful new addition to the race.” – Iain Don-Wauchope.

Crossing the sea to river inlet by boat, Both Martinez and Don-Wauchope took an extended break to cool off and then finished off the stage in style by cruising to the line together.Gonzalo Callisto finished 3rd and secured his 2nd overall.

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It was a similar story in the ladies race however it was less planned. Ladies race leader Ester Alves took the lead relatively early on and at one point had extended her lead to approximately 30-minutes. A couple of navigation errors reduced this to just 1-minute in the latter stages of the race and with just 8km to go, Elisabet Barnes and Alves ran together to the line.

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“It was the correct thing to do,” Alves said after the race. “There was nothing left to race for in the final km’s and I enjoyed the time talking with Elisabet.”

It was a sentiment echoed by Elisabet Barnes:

“I was feeling very rough this morning with a very dodgy tummy and took me 20km’s to feel good. Ester pulled away and there was nothing I could do. I eventually caught her but we once again entered a very technical section and she once again pulled away. We finally came together again after the rope bridge with 8km to go, running together was a pleasure after a great battle. Today was beautiful but so hot!”

The race concludes tomorrow with what will be a victory lap of Drake Bay and the National Park. The 2016 TCC has been an incredible race; very tough but many will remember it because of the intense heat.

The overall standing in the ladies’s race are now:

Ester Alves 7:42:49
Elisabet Barnes 17:42:49
Tbc

Full ladies’s results HERE

The overall standings in the men’s race are now:

Iain Don-Wauchope 5:4130
Chema Martinez 5:41:30
Gonzalo Calisto 5:52:16

Full men’s results HERE

Stage 6 is a wonderful looped lap of drake Bay – a victory lap.

Full race results HERE

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Joe Grant and Speedgoat Karl prepare for The Coastal Challenge 2015

Posted on January 13, 2015 by talkultra

The 11th edition of The Coastal Challenge 2015 (#TCC2015) is just weeks away. For those in the know, the TCC is a gruelling multi-stage race that takes place along the tropical Pacific coastline of Costa Rica. The 230km route weaves in and out of the Talamancas (a coastal mountain range in the south west corner of the country) providing a true multi terrain experience.

A point-to-point race, the course starts in Quepos and finishes in the stunning Drakes Bay close to the border of Panama. Simple in concept, the TCC provides an extreme challenge that tests each individual runner. Participants will need to balance the distance, severity of the terrain and tropical climate to reach the finish line.

If you enjoy long distance running and adventure then The Coastal Challenge is for you and will prove to be a tremendously rewarding achievement. Jungle and rainforest trails, mountain trail and single track across ridge lines, highlands and coastal ranges; pristine beaches, rocky outcroppings and reefs, river valleys, river and estuary crossings. It’s an amazing course.

Following on from the incredible 10th edition line up (2014) that included Philipp Reiter, Nick Clark, Julia Boettger, Veronica Bravo and men and ladies victors; Michael Wardian and Jo Meek, race director, Rodrigo Carazo has once again provided a stunning line up for 2015.

Two of the male contenders for overall victory in the 2015 edition are Joe Grant and Speedgoat Karl Meltzer. I caught up with them to find out how training has gone in the final build up to the race.

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Speedgoat Karl Melter – Hoka One One, Red Bull

Karl, you have your mojo back! Is the TCC directly attributable for that?

I definitely have my mojo back. I am looking at the TCC as a great week of running, with some harder runs, some good runners to run against, and to hopefully not get ‘chicked!’ Which I suspect I will. The race has motivated me to come to Zion Canyon and run some multi-long days in January which is great. I also look at it as an interesting test of my fitness. I’ve had 3 decent months so far, with the exception of a mildly aggravating neuroma, which will never go away, so I will just continue to run and manage it.

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You are no stranger to running day after day having done the AT (Applachian Trail) and Red Bull Pony Express, have you done anything specific in training for TCC?

The AT and the Pony Express trail, being much longer days than the TCC really aren’t that comparable. The Pony was a cakewalk because it was not a race. The AT was just about surviving the distance daily. The TCC is much shorter and faster each day, The real key is recovery, so I suspect, I’ll be sleeping plenty and resting a great amount after each day to see how that pans out.

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I’ve been toying with recovery the past month after long runs. I will likely take in some Ultragen and remain motionless for about 30 min. Eat more. Take a nap with legs elevated for about 2 hours. Then go for a walk about 1-2 miles to loosen the legs again… then eat again! At least that’s the plan for now. I”m sure it depends on what’s going on too, but the nap is important as well as the walk later in the day.

Any other tips for all those taking part?

Don’t drink as much beer as I will. 🙂 Enjoy more than anything and try and plan to be the “chaser”, not the “chasee” after day 3. I’m hoping to be the guy who gains momentum after day 3, rather then going out with the fast guys on day 1 and frying myself. It’s far more entertaining for me to run that way.

Joe Grant – Buff, Arc’teryx, inov-8

You have been back home training in the snow on skis and the ‘phat’ (fat) bike. Will that all work well for your run legs at TCC?

I find that both the ski and biking help develop a lot of power while minimizing the impact on the body you get from running. I can get a lot of vertical in, have a good long day of training where I feel tired, but not banged up. At this point in the year, I think it’s a very sustainable practice and will set me up nicely for spring/summer racing. TCC will definitely be a bit of a shock to the system, particularly the heat, but that’s partly why I’m interested in the race as it will be a great early season training boost.

Are you doing any specific preparation for the heat of TCC?

I did go down to Arizona to visit my uncle over the New Year. I was hoping to get a bit of heat training in down there in the desert, more of a mental thing really to break out of the winter cycle back home. The weather was surprisingly cold though and I only got one warm day of running in shorts. Heat is certainly my biggest concern for the race.

Multi day racing will place different demands on you in comparison to one long push (like in a 100-mile) do you have any thoughts or strategy for TCC?

I’m approaching the race like a demanding week of training with slightly longer mileage and more intensity. What I’ve found in multi-day races (in a single push) is that even a small amount of sleep and rest can do wonders for recovery. I’ll just need to remind myself during the race, that even if I’m feeling particularly bad on one day, good food and solid rest can really turn things around on the next. It’s a patience game and being able to spread your effort out evenly over the course of the 6 days.

Any tips for anyone taking part in a similar event?

I’d recommend really paying attention to all the little details that can improve your comfort and recovery during the week. It’s easy to be too tired to clean your shoes or tend blistered feet or chaffing after a strenuous stage, but taking care of those little things will pay off. It’s worth having clean, dry clothes to change into particularly at night to get good rest and feel ready to tackle the next day.

The 2015 #TCC2015 starts on January 31st and finishes on February 7th. Daily reports and images will be available on this website and you can follow Facebook and Twitter #TCC2015

The Coastal Challenge Facebook page is HERE and the race website is HERE

Route book and profiles available on PDF Here

SNAPPED – Running Fitness June 2013

Posted on May 22, 2013 by talkultra

One of my images from the 2013 ‘The Coastal Challenge’

“Some races have mountains; some have dense forest; some have beach running; and some, like Costa Rica’s Coastal Challenge, have it all!”

The brainchild of Costa Rican architect and adventure racer, Rodrigo Carazo, the ninth edition of this epic race covered 236k over six days. Starting in Quepos on the coast, and travelling down the coastline of Costa Rica, moving in and out of rain forests and covering a total vertical gain of over 30,000 ft to finally arrive at the stunning Drake Bay.

Entries for 2014 are now available at: www.thecoastalchallenge.co.uk

Running Fitness, June 2013

The Coastal Challenge – Summary

Posted on February 10, 2013 by talkultra

All things must come to an end…. the atmosphere around camp was a little subdued. Some participants looked relieved that they didn’t have to squeeze a pair of shoes onto blistered feet. For others, they seemed sad that another day on awesome Costa Rican trails didn’t await.

Some required quiet time away from the camp to walk Drake Beach as the sun welcomed a new day. Others huddled in groups telling stories of water crossings, quad busting descents and dehydration.

Ultimately every person had a story. A unique story, personal to themselves that they would hold within them forever. No matter how low the low points, the day after never seems so bad. If it was easy, everyone would do it…. The Coastal Challenge offers some very testing terrain with relentless heat and humidity to provide an overall race experience that will test each and every person. To cross the line on the final day requires commitment, dedication and some luck.

The logistics of mobilizing a camp and moving it everyday in tough terrain is nothing short of remarkable. The course marking and dedication from the TCC crew was available for all to see. This is no easy race to run, but it is certainly no easy race to coordinate. The catering team showed a dedication not often seen… rising at 0200 to have breakfast ready for 0400, break down camp, move to the next location, set up and then cook lunch ready for the runners arrival. Clear lunch and then prepare dinner all for the process to be repeated again. Respect

Marking the course was done before the race and then every stage had TCC crew heading out in front of the race to ensure that nobody would get lost. While the race was underway, the camp crew would mobilise moving luggage, tents and all other elements of base camp and then set up again. All this in searing heat… tough wor

Base camp had a full medical team and feet specialists to ensure that everyone could be in the best shape possible to start the next day. It’s a really important aspect of multi stage racing and without it, many would not see the fin

Stage races are not meant to be easy! Was the The Coastal Challenge too hard? No, of course not. Was it hard? Yes, without doubt.

Several runners at TCC had participated in Marathon des Sables several times, on questioning they all said that The Coastal Challenge was a much harder race. The combination of heat, humidity, climbing and tough technical terrain was a much greater test of mind and

A key aspect of this race is camp life. An opportunity to relax in beautiful locations, make new friends and sleep under the stars. Strangers by the end of day 1 became best friends by day 2. The comradeship, the willingness to sacrifice time to help another is a great thing to see. One persons suffering was taken on by others and the burden shared.

With the race over these friendships will continue and no doubt be renewed at other races in the future.

But it was time to l

The excitement and beauty of the six previous days was repeated with an incredible journey by boat to our bus that would eventually return everyone to San Jose and a comfortable b

It was time to switch off, let the experience soak in and remember what had been achieved.

Congratulations to Dave James and Gemma Slaughter for the respective wins in the Expedition category.

Ultimately though, the credit goes to every participant who battled and endured the TCC Expedition or Adventure category. Tam Miller from Vancouver Canada summed it up for me when she said:

“I feel whole and complete and I have no unfinished business”

Pura Vida!

You can read day to day blog posts here:

Day 1
Day 2
Day 3
Day 4
Day 5
Day 6

And you can view images from each day here:

Day 1
Day 2
Day 3
Day 4
Day 5
Day 6

Images available to view on FLICKR

The Coastal Challenge – Day 6

Posted on February 8, 2013 by talkultra

Stage 6 Drake Beach to Drake Beach

The last stage of any multistage race is always going to have a party atmosphere. For many runners, six tough days in Costa Rica comes to end. For others, some sadness that one of the most incredible journeys they have experienced comes to an end.

A later start of 0715 allowed the runners some additional sleep. No change for me. I was out on the course at 0500 with the race team to mark the course. After just a couple of km’s I stopped on the river section. Here the participants had to run several km’s straight down. It was always going to be a great photo opportunity.

My plan today was to run the whole stage capturing as many images in as many locations as the race unfolded. Once the lead lady caught me, I would then run in to the finish with her, leap frogging her to allow for as many photos as possible.

Today’s course? I N C R E D I B L E. Wow, it was all that I had come to expect of South America and Costa Rica. In just 23.7 km’s it managed to encompass everything from the previous five stages and then add more… a long run down the river was followed by a short technical climb and then a beautiful waterfall. From here the course slowly climbed up through rainforest and then we circumnavigated our way back to the coastline to make our journey back to Drake beach by running along beaches, through rocky coves, forest and then the finish line on the beach. It was a beautiful course, echoed in the words of Marcelo Jimenez Roqhuett ( from Cartago, Costa Rica)

“It was hard today but inspirational. We are tired and weak at this stage of the race. Every time you reach you find more energy to carry because the surroundings are so beautiful. I forgot my pains today and had so much fun on the course. Pura Vida”

In reality the overall top 3 in the men’s and ladies categories was not going to change today. So, if they wanted they could kick back and enjoy the stage. I am not really sure Dave James knows how to kick back… either that or he is so quick that his ‘kick back’ is way faster than anyone else.

In the early stages when he ran to me he was smiling. Dave’s stomach issues of the previous day had gone. Behind Ismael was chasing and then the usual suspects, Jose and Henry. It’s worth pointing out that on this stage many of the ‘race staff’ take part too, so you often get some fresh-legged runner mixing it up at the front.

I waited till about ten runners came through and then ran with them. It was tough going with the water level getting above waist height in places. Lead lady Gemma Slaughter was obviously kicking back a little and planned to enjoy this stage to the max… she was whoop whooping as she ran, keen to maximize the last day.

The waterfall section certainly added some difficulty as tired legs tried to navigate rocks and slippery surfaces. Race staff helped out as and when required. I moved on ahead running quite hard to gain an advantage of the runners behind me. Now running up forest trails surrounded by lush vegetation the trail moved in and out of shade. The canopy makes the running temperature so much more preferable.

Then some gravel road with a couple of water crossings before finally making the first beach section. The remainder of the run now was all about weaving in and out of coves. Soft sand allowing our feet to sink before the next stride is made. At all times lush green vegetation lines the beach to our right. On the left the waves lap the beach making that wonderful sound.

I keep leap frogging runners all the way back to the finish but ultimately always caching back up to Gemma.

Any opportunity on the beach to dip in the water and cool off is taken. Not sure if finally everyone is starting to acclimatize but certainly the heat seems less brutal today. Our hydration and sweat rate contradicts this.

The midway feed station arrives and it’s welcome. A liter of liquid does not last long out here! Back on the trail a small climb awaits. I run ahead, get a vantage point, and capture some images and then chase.

Two Scarlet Macaw are heard. We stop, look up and see these two magnificent birds in the canopy. Wow. Flashes of red and yellow and that noise… it’s quite special.

After several more coves the finish straight awaits. Just a hundred meters or so down the final stretch of beach. It’s an emotional moment for every participant. Six grueling and beautiful days in the Costa Rican heat and humidity come to an end. The local cheers, the Coastal Challenge crew applaud and whoop whoop. Every runner is a winner on a day like this. All races have a top 3 but it makes no difference today. The line today is all about the experience; the friends that have been made, the suffering, the high points, the low points, the struggles, the views, the scenery and ultimately the memories.

The Coastal Challenge has tested every participant in so many ways. For many the experience was considerably harder than they had initially anticipated but the mind is a wonderful thing. When the legs won’t work, the mind can take over and will you to the finish. Many participants have had to dig deep multiple times to conquer the terrain and humidity that has been placed in front of them.

Only last night, at the end of stage 5 one runner battled with fatigue, exhaustion and darkness to make the finish line. As the final meters of the course lay ahead of her she received a standing ovation from every member of the race team and every other participant. Ultimately, these runners are the heroes and the story of The Coastal Challenge. It’s about the battle within that makes the medal around the neck that so much more rewarding.

A full selection of stage 6 images are available HERE

Pura Vida!

Stage Results:

Men

Dave James 2:17
Ismael Dris 2:29
Rob Harsh 2:43

Ladies

Gemma Slaughter 3:09
Angela Meyer 3:35
Irene Hale 3:35

OVERALL RESULTS

MEN: 1. David James, USA (26:54) 2. Ismael Dris, España, Equipo Trail (29:17) 3. José López, Costa Rica, Talamanca Health Center (32:59)
LADIES: 1. Gemma Slaughter, Canada, imagine1day, (39:42) 2. Angela Meyer, USA (41:32) 3. Irene Hale, USA (41:38)

The Coastal Challenge – Day 5

Posted on February 8, 2013 by talkultra

Not sure if it’s a good thing or a bad thing, but 3-4 hours broken sleep seems to be no problem here in Costa Rica. The catering team were crashing pans and chatting at 0200 as they prepared our 0400 breakfast. No animal sounds or crashing waves to break the slumber, today it was the pitter-patter of rain. Not large quantities, it was splash, splash, splash, splash; big drops of rain. When I opened my tent a mist covered the camp providing an eerie feeling to glow of headlamps.

Today’s stage required a short bus transfer and then a ferry to the race start. We transferred, waved the runners off and then had the use of a speedboat to make our way to CP2. No roads to this location…. I have to say the boat trip was a real treat. We saw the sunrise and wildlife emerge for a new day. The driver showed off a little by opening the throttle and weaving from right to left. At our stop point we transferred to the grounds of a private house and set up. I ran into the trail heading toward CP1 to pick my spot and await the front-runners.

At 0600 the runners departed. Dave James had had rough night with broken sleep and was feeling a little under the weather. Would this provide an opportunity for Ismael?

Todays course had less elevation but some of the most beautiful scenery. Dense rainforest with muddy/clay trails, single track that widened to double track and fire trail. Farming fields with long grass and lush vegetation. Water-crossings of varied in size and length. Just before the finish, a small section of road and a few hundred meters of idyllic beach. It had everything.

Running a little behind predicted time, Dave arrived with Ismael just behind. This was about 1km before CP2 and just over 2 hours into the race.

“Looking good Dave” I shouted… no response! Mmm he’s not having a good day I thought to myself. Despite what internal dilemmas he may be having he moved from left to right foot with ease. As Ismael passed, he waved with a big smile. He was obviously enjoying the day and course.

Next to arrive was Jose Lopez who is currently placed 3^rd overall. He was certainly finding the tough and slippery clay trail less to his liking than James and Dris. I ran into CP2 with him and then left ahead to capture additional images.

The sun was rising high now and provided greater light as it broke through the patches in the dense canopy above. A small descent with slippery clay provided an opportunity to get an image of Henry Monestel. I then decided to run with him through to the next CP some 10km away.

The canopy provided some great shade but when you moved out into the open sections, the sun hit and it hit hard. The difference between the two must have been 20 degrees! The logical thing is to run the shade and jog/ powerwalk the sun sections. It worked well. Every now and again I went ahead, captured an image and then ran with Henry again. The many streams provided an opportunity to completely submerge us and reduce our core temperature or take of a hat and soak it, so important when the heat and humidity is so high.

CP3 arrived and no other runners were in sight. I decided to push on keeping Henry for company. Up trail and down trail, Palm trees everywhere. The diversity and difference in the vegetation is incredible. In no time CP4 arrived and I waited a little while in the hope I would see some other runners.

Rodrigo Curazo, RD for the race told confirmed that Dave was struggling. He had arrived at the CP just behind Ismael but they had left together. Lopez currently in 3^rd was also struggling. Ultimately the overall positions in the race wouldn’t change but certainly the fight for overall 3^rd place was on.

A steep climb straight out of the CP and then the trail dropped to a small village, a right turn and then a water crossing. It was the final section of the race now and a short stretch of road provided access to an awesome stretch of beach and the finish of stage 5.

Dave and Ismael ran the beach together with Ismael taking the stage win by 1 second. Lopez held on to 3^rd place despite his issues.

For the ladies, Gemma Slaughter did exactly what she said she would do and attacked! Behind Hale and Meyer worked together to hopefully pull back some time but it was all to no avail. Gemma ran onto the beach beaming safe in the knowledge that had she not only won the stage but also confirmed that her consistency will almost certainly secure her the overall win now. By the time Hale & Meyer crossed the line (together) they were another 35 minutes behind giving Slaughter a 1-hour margin.

The setting for today’s stage was a remarkable testament not only to the diversity and beauty that Costa Rica offers but also a testament to Rodrigo and his team who provided access to trails that nobody runs on. The final setting at Drakes Beach is a picture postcard setting and our campsite is little more than 100m from the waters edge.

Days running and relaxing afterwards don’t get much better than what The Coastal Challenge have offered today. Apparently, tomorrow’s stage, a circular loop back to our campsite is also ‘special’. I can’t wait. We also get another night at this incredible campsite.

Pura Vida!

Tomorrows stage is the final of the race and a loop circuit back to our day 5 campsite.