Karl Meltzer known as ‘Speedgoat Karl‘ Is one of the world’s best in endurance mountain running. He has won more 100-mile races than anyone! A regular co-host on Talk Ultra podcast, Karl has lived the highs and lows of the Appalachian Trail.
As a native of New Hampshire, trail running and hiking have always been a part of Karl’s life.
Growing up, Karl spent many days adventuring on the Appalachian Trail with his father.
He has always been partial to running his home course, which he often refers to as the ‘Green Tunnel’ due to the rich tree canopy.
Karl completed the ‘AT’ in 2008 in 54-days after continuing with severe tendinitis. He knew then that he could cover the 2190-mile journey quicker. He returned but failed. Last year, Speedgoat’s good friend Scott Jurek set a new record and for 14-days of that journey, Speedgoat was side-by-side with his friend telling him how to get the job done.
Fired up by helping Scott, Karl is back and with the full on support of Red Bull, Speedgoat hopes to set a new FKT for the AT in under 50-days. To add to the experience, Scott and Jenny Jurek plan to return the favour by joining him in the later stages. You can read about Scott’s incredible ‘AT’ HERE.
Each week I will post a 7-day update of Speedgoat’s journey and of course, you can follow online and in real time with the help of Red Bull and the official website HERE. Day 1 Mt. Katahdin, ME
Day one started early from Mount Katahdin and Karl was ready to go. He pounded out the first leg of the journey with unbelievable timing, surprising our crew by arriving two hours early off a near 10-mile stretch. Karl had his first bumps and bruises as well, falling twice on the rocky mountain trail but he still finished three hours ahead of schedule. As expected, Karl was exhausted by the end of the day and in bed asap after eating some pasta! It’s a 4am start for day two.
Day 2 Maine
Karl’s spirits were high after dominating day one. He spent the morning smiling and making jokes with our crew. He has been early at every stop since the beginning of the attempt and was very optimistic for the day. The day continued smoothly until the second last stop where Karl mentioned his neck was bothering him. Our crew had some adventures of their own the truck got stuck trying to access the final check-in location on the gnarly backcountry roads. Overall a d successful start.
Day 3 Kennebec River, ME
Karl is happy! Well, as happy as a man can be for running 50+ miles a day. He decided to go ahead and run an extra 12 0r so miles to the Kennebec River to catch the River Ferry (canoe) across the App Trail river crossing. Hikers are advised to take the ferry in order to avoid the dangerous currents and for Karl, dry feet is crucial.
Day 4 Kennebec River, ME
The optimism continued for a third consecutive morning and Karl livened up the 4:45am wake up call making jokes with the crew while drinking coffee. He started on the other side of the Kennebec River around 6:15am, three hours ahead of the planned schedule. Mother nature was Karl’s friend today and he cooled off thanks to some rain. He concluded the day ahead of schedule again. More rest = better performance and Karl was in bed early.
Day 5 Maine
A smooth day! However, the weather was less smooth. Heavy rainstorms and showers caused Karl to arrive right on schedule; a first since starting! Karl senior (Karl’s dad) greeted him at the finish and even hiked the last mile. The biggest highlight of the day was the arrival of Karl’s wife, Cheryl. Currently Karl is in the Maine wilderness near the Canadian border. The last stretch of the day was the most intense part of the route yet and it will become more intense as the days pass.
Day 6 Grafton Notch, Maine
After a cold and wet night, Karl started day 6. The terrain for the next few days will be extremely rough as Karl has to climb his way up the mountains. His timing was on schedule and he continues to hit his marked destinations as per the plan. Tomorrow, the ‘toughest mile’ on the AT awaits!
Day 7 Gotham, New Hampshire
No rain today but the trail is becoming increasingly rockier. This section is one of the most technical sections of the AT as a combination of bouldering and hiking is required. It’s August and some ice is till on the ground. The trek through Mahoosuc Notch and Success Mt is intense and in particular, Mahoosuc Notch is known as the ‘toughest mile’ on the AT. On Karl’s last attempt (which he failed) his crew missed to feed stations on this day, not this year! It’s a huge boost for Karl to see everything clicking into place but also it’s super important he gets those vital calories. Karl is motoring and in great spirits.
The 2190 mile Appalachian Trail has been the pinnacle of American hiking for over 90-years. The first section of the trail was opened on October 7th 1923 in Bear Mountain, NY and Appalachian Trail Conservancy (ATC) was founded in 1925.
Much progress was made throughout the early 1930’s as trails were blazed in West Virginia, Virginia and Connecticut. Stretching from Maine to Georgia, the trail goes through 14 states.
Earl Shaffer was the first through hiker who completed without the aid of a tent, sleeping matt or stove, he chose to leave them behind due to the weight! At the time, nobody knew of Shaffer’s hike and the ‘Appalachian Trailway News’ published an article titled, ’10 Reasons Why Nobody Will Ever Complete The Entire Trail’ – Shaffer proved them wrong in 124 days on August 6th 1948.
I am fortunate to travel to many races and work as a photographer and journalist. In 2015, I traveled to South Africa with Nikki Kimball and Olympic rower, James Cracknell for the Richtersveld Wildrun.
It was an incredible experience and I have to say, a highlight of my year. I recently wrote in an online article for AVAUNT Magazine (HERE):
“The simple act of running, placing one foot in-front of the other as a method of transport takes us back to our roots, our basic instincts. In search of a place to sleep, to hunt for food; it is about being in the wild, surviving and fulfilling a primal need.”
In 2016, the race goes one step further and becomes ‘Transfrontier.’ The race will now pass over the Orange River and in to Namibia.
After two years the Richtersveld Wildrun™ has become known as one of the toughest, most scenic and unique trail running stage race events on the South African trail running calendar. In 2016 however, this iconic event takes on a new shape to become the first cross-border trail running event in the world; extending to a linear 200km, five day crossing from South Africa to Namibia through the heart of the /Ai/Ais-Richtersveld Transfrontier Park.
“We are absolutely thrilled to have unlocked a truly unique opportunity to experience both sides of such a unique and powerful place – and to finish a long day at a natural hot springs in the middle of the wilderness is unbelievable!”said Owen Middleton, MD of Wildrunner, the events company behind the Wildrun™ events.
The new route will maintain the best of the first three days of the original edition, including the Vyf Susters, Hellskloof Pass, Armmanshoek, the Tswayisberge, Springbokvlakte and the iconic Tatasberg boulders. On day 4, the route will veer of its original course and cross the Orange River at De Hoop into Namibia and the untouched southern section of the Fish River Canyon. This 50km day will take runners into a wilderness that is completely inaccessible by vehicle and rich in wildlife such as Hartmann’s mountain zebra, kudu, gemsbok, springbok, Namibian wild horses and giraffe.
After a long, tough day, runners will spend the evening in the canyon at a natural hot spring, before taking on the final day of roughly 25km to finish at the /Ai-/Ais Hot Springs Resort and wrap up a powerful and truly unique experience.
Race dates are 13-17 June 2016 and entries open midday October 21st
Roland Vorwerk, marketing manager of Boundless Southern Africa, one of the driving forces behind the success of the event, said they are very happy to support this new cross-border trail running event.
“This new route contains even more highlights than the original Richtersveld Wildrun™, and promises to give participants a challenging but spectacular trail running experience.”
If you need inspiration, check out the film from 2015 below.
Episode 84 of Talk Ultra has an interview with Sage Canaday talking about coaching and training, Lizzy Hawker tells us all about her new book and Nikki Kimball talks TCC, fell running, her new film and racing in South Africa. Talk Training, the News, Up and Coming Races and Speedgoat.
00:13:48 NEWS
Barkley
Fair play to Jamil Coury but nobody finished….
Chuckanut 50k
David Laney 3:40
Andrew Benford 3:40
Brett Hornig 3:35
Magdalena Boulet 4:13
Catrin Jones 4:25
Cassie Scallon 4:29
Gorge Waterfalls
Justin Houck 9:22 CR
Chris Denucci 9:49
Ben Stern 9:59
Michele Yates 11:03 CR
Joell Vaught 11:10
Olga Nevtrinos 11:20
Ryan Sandes sets FKT on Table Mountain and Red Bull sets up a website to see if you can beat it…
Kilian tells us about his 2015 plans as does Timmy Olson
LIZZY HAWKER has been away from the running scene with injury. However, she has used the time wisely writing a book called RUNNER. We catch up with her, discuss the book and you have an opportunity to win one of two copies.
Six days, five stage wins and four course records, what more can we say about the stunning running of South African, Iain Don Wauchope! Iain had no need to race the last day… he says he didn’t! He ran easy, GoPro in hand and had a blast… and still broke a course record.
Race director, Rodrigo Carazo said post race:
“I never thought anyone could run this fast on this course. Iain has dominated and made a really tough course seem easy.”
“This is no easy course. It’s a really tough event and I didn’t feel great on day one and two put I have got better as the days progresses. I have loved every moment. It’s a stunning race and the last day around Drake Bay is just so special.”
– Iain Don Wauchope
Breaking news over the night was that second place on GC, Canadian Mike Murphey was taken to hospital with severe dehydration. It’s a great shame. Mike battled to the end to take overall victory and unfortunately he has paid a price. Just goes to show how tough this race is!
Mike’s departure from the race moved the Costa Rican duo of Ashruf Youseffi and Roiny Villegas into second and third but the battle wasn’t over… Roiny saw this as an opportunity and pushed hard throughout the final stage. Opening up a gap, Ashruf was clearly having a bad day. At the line, Roiny had clawed back a chunk of time but not enough to take the second podium place.
The ladies race turned into a procession and a celebration. The top five ladies ran side-by-side throughout the race and embraced the scenery and the friendship that The Coastal Challenge has provided. Veronica Bravo’s victory is more than welcomed by the local Costa Rican community and the TCC team; a world-class athlete and adventure racer “Vero’ will run UTMB in 2015 and Costa Rica and Chile anticipate great things!
Another Costal Challenge draws to a close. What a race… It’s a tough, challenging multi-day race that constantly provides mixed terrain, relentless heat and high humidity to make it one of the toughest races out there. Joe Grant, Karl Meltzer, Nikki Kimball, Anna Frost, Mike Murphey and Iain Don Wauchope all toed the line of the 2015 TCC and they unanimously agree;
Days don’t come much more exciting than day two of The Coastal Challenge… could Frosty pull back the time lost to Veronica Bravo? Could Mike Murphey refocus after going off course on day 1, loosing a chunk of time to Iain Don Wauchope and then going into the red trying to pull back time?
Well the simple answer is yes!
Both Frosty and Mike Murphey showed incredible powers of recovery and lead the race from the front.
Frosty took an early lead from Veronica Bravo and slowly but surely extended her lead as day-2 threw everything at her; tough climbs, sections of fire trail, gnarly descents, km’s of fire trail, water crossings and then a long hot stretch of relentless beach.
“Today was true Costa Rican; jungle, trail, beaches and wonderful people… oh, and darn hot! I felt good for 20km but I didn’t like the fast section of road but I was able to push to the end. A good day” – Anna Frost.
As the finish came, Frosty had clawed back all lost time on day-1 and took the overall lead of the ladies classification. Veronica Bravo didn’t have a bad day… Frosty was just having a great day. Veronica looked strong and relaxed mile-after-mile and always gave a smile.
Nikki Kimball rounded out the top-3 for the ladies and as we expected, Nikki is just pacing herself. Post race Nikki said, “I am just off ski’s and the heat and humidity is relentless. It’s so different to Marathon des Sables where the heat is dry. But then again, I am not in the shape I was in for the 2014 MDS?”
Mike Murphey pushed and pushed, slowly pulling away and extended a lead over Joe Grant who he had run with over the first climb and descent. Running so hard in this heat, humidity and with such mixed terrain was a consummate performance. Mike certainly showed his speed, endurance and commitment, so much so it gave Mike a course record for the Savegre Valley – Dominical Beach stage. Mike had said the previous day,
“I love some motivation and to chase, so I plan to go for it. I need to pull back the time I lost from going off course and then gain some time for the lead. I love that.”
Joe Grant had felt really good and matched Mike step-by-step in the early stages while Iain Don Wauchope (day-1 stage winner) chased some 90-seconds to 2-minutes back. But Joe rolled his ankle and then had to run cautiously.
Eventually, Joe and Iain joined forces and ran the final stages together but Mike was long gone… they crossed the line almost 30-minutes back confirming Mike as the new race leader with Iain in 2nd and Joe in 3rd.
1-Mike Murphey – Canada- 4:03:57
2- Joe Grant – UK – 4:32:22
3- Iain Don Wauchope – South Africa – 4:32:22
Episode 79 of Talk Ultra is another packed show! We speak with HK100 2nd placed runner, Sondre Amdahl. We also speak to the female winner of the UK’s, The Spine, Beth Pascall. Nikki Kimball discusses her incredible 2014 season with victory at Marathon Des Sables, top-5 at Western States Endurance Run and winning Run Rabbit Run. The News, a Blog, Up & Coming Races and Speedgoat Karl Meltzer.
Pavel Paloncy 79:34 and Beth Pascall 90:59 – It is the longest non-stop foot race in the UK, set against the unforgiving British winter. 268 miles of ice, snow, cold and savage winds. You have 7 days to complete the race from Edale to Kirk Yetholm.
01:08:45 INTERVIEW
Beth Pascall
HURT 100
Michael Arnstein 21:29
Alex Nunn 21:47
Nick Hollon 22:42
Amy Sproston 26:22
Alicia Woodside 28:10
Kiyomi Kuroda 31:22
02:04:38 BLOG
Sondre Amdahl – Diagonale des Fous race report – HERE
Nikki Kimball is one of the most highly respected ultra runners in the world, Her running CV is beyond comprehension. It all started in 2000 with a win at Escarpment Trail Run 30k at the age of 29.
In 2004, Nikki had a break through moment with victory at the iconic Western States. Nikki also won again in 2006 and in 2007 she did the ultra double winning Western States and UTMB in the same year.
An ever present in the world of ultra running, Nikki has often been referenced as a true pioneer of the sport. In 2014 Nikki ran the Marathon des Sables for the first time and won! The Marathon des Sables is 30+-years old this year so I wondered, what knowledge could Nikki pass on before the next edition.
Join our Multi-Day Training Camp in Lanzarote, January each year. Booking and details available HERE
It’s been a while Nikki, when did we last speak?
No, we spent a week together in Morocco.
Exactly… April, not that long ago I guess. A great place to start: was that your first multi day race?
I have done Jungle Marathon in Brazil, very similar to MDS but a lot less comfortable due to humidity. I did that in 2009. You need to carry all your gear just like MDS and I have done Transrockies too which is like summer camp.
I knew you had done Transrockies but not the Jungle Marathon.
Oh yeah, Transrockies is a vacation.
What enticed you to Morocco and MDS, great way to start a year?
Yes, I guess. I thought it would be great training for Western States. That was my initial goal. The UTWT helped me get me to Morocco so I must thank them. I had wanted to do MDS for some time but the financial side was an issue. I got the opportunity and wow; it was just awesome. It was so much more than what I expected. I was overwhelmed by the race. It is so professional, so impressive it is quite mind blowing. It was an incredible week of running.
So many have a perception of what MDS is. From a UK perspective it is an expensive race… USA also. The entry fee is high; I guess travel from the UK is okay but less so from the USA. It costs thousands of pounds and dollars. I am often asked: why does it cost so much? But having experienced it, it is the biggest circus I have ever seen.
Oh yeah. It’s amazing. The logistics are amazing. They have full medical teams and so on… There is a good reason why race entry is so much. It is beyond impressive. It is an unbelievable undertaking.
From your perspective, the ‘Batchens’ (Lisa-Smith and Jay) are heavily involved as USA agents. Lisa-Smith has won the race. Did you speak with them pre race?
Oh for sure. I stayed with them and asked every question possible.
So you came well prepared?
Yes I think so. I also spoke and spent time with 2013 ladies winner, Meghan Hicks, so, between Lisa and Meghan I was well looked after. They understood the race and they could pass that on. You know, the feel of the race. Races have a feel and MDS definitely has a unique feel.
Great that you should get advice from the other Americans who have won the race?
Oh yeah, we all live relatively close together so it was great.
Talk me through the 2014 race. Give me some highlights!
Wow, the first couple of days were fun. I didn’t push it hard and I enjoyed the atmosphere. I was kind of having some depression problems prior to MDS. I have major depression anyway and I was kind of not doing too well going into the race. I remember on the first day… I was climbing a dune and I could see nothing but sunshine and happy people. My mood lifted. It was just amazing. The depression broke and it was really instrumental to setting the stage for the race. Day two and three was easy and then I guess it was the long day that I made my move. I had planned beforehand that I would try to win the race that day.
Yes I remember pre race when we chatted that you said you would make a push that day. You expected Laurence Klein to be faster on the short days but the long day would play into your skill set and 100-mile experience.
I have never had a race go so well. It went perfect. Exactly to plan; easy couple of days and then ramp it up. I’m really happy with how it all went.
Did you get nervous early on? You know, thinking that you were giving time away to Laurence or did you have complete confidence?
I had confidence that I was racing the best way for me and that my strategy would give me my best performance. I had no idea how Laurence would race. I couldn’t control her pace, so I just ran my own race. I didn’t know I would beat Laurence but equally I wasn’t convinced I would loose to her either. After day two one of the French reporters asked me, “At this point do you think that you could possibly beat Laurence?” Big mistake… I was polite but I thought, ‘I will show ya!’
Well it’s a French race and Meghan won in 2013 so I guess they were hoping they would have a French lady back on the podium.
I guess so.
You upset the apple cart. Once the long day was done, did you just consolidate?
Absolutely! I have just completed sixteen years of ultra running. That is a long time. Once I took that lead on the long day, I knew I had no need to push. I could just defend and race smart. I don’t even know how many ultras I have done… but I know I don’t need to destroy myself.
Great tactic. No extra points or extra prestige for winning by more hours. A great lesson for us all here!
I knew I had races coming up so I wanted to be sensible.
It’s a new year and MDS is not far away… Runners are now suddenly panicking. The race is just months away. So may questions. What rucksack, what shoes, what sleeping bag, what food, tell us about bivouac and so on. What tips do you have for everyone that worked for you?
I had a very light sleeping bag and that was all I needed. I was warm in that but I do believe 2014 was a warm year. It didn’t really get cold at night, so, you may need to be careful on that. If you are racing and want to be competitive then weight is everything. You must go as light as possible. I didn’t have a sleeping pad, no luxuries, and no creature comforts. But if you want to ‘complete’ it makes sense to have a few comforts but don’t go crazy, remember you have to carry it!
How about food, what strategy did you use. You need a minimum calorie allowance.
Yes, I carried the minimum.
How did you break those calories down? It’s always a big debate; fat v carbs, dried food, bars, liquid, gels and so on. What did you do?
I took advice from Lisa and Meghan and a woman called Susan Hunt who had done loads of research on MDS. I went with what I thought would work for me. That is what you have to do. For me, I did one freeze-dried meal at night, which provided good calories. I rolled out all my food before I went to Morocco and mad it as small as possible and then put it in new bags. I just added water and then put them back in the sun to warm it so I didn’t need a stove. I also took a great deal of calories in peanut oil. It’s oil that lasts (it doesn’t go rancid) and it has loads of calories.
How did you carry that peanut oil?
I decanted it to small plastic bottles. I had over 1000 calories of peanut oil and I added it to my food. It was easy calories. If I go to MDS again I would take more. It worked really well.
So you had 1000+ calories to last the week?
Yes, I wasn’t eating 1000 calories of oil a day but I would definitely take much more for another trip or race like this. It’s great; just add to food and it really works.
What did you do for breakfast?
I had dehydrated potatoes but it didn’t really work for me. I don’t eat a high carb diet anyway so it was a struggle. They tasted great for a couple of days and then I couldn’t stand it. I was throwing my breakfast away, crazy.
Yes, so many struggle with what they thought was safe food and then they can’t eat it. I remember Meghan saying she had a favourite bar that she loved. It was a bar she could eat anytime, so she took them to MDS. After day one (I think) she couldn’t face them! It is funny how your palette changes so quickly when under stress.
Exactly. I’m not sure how you find out what works though? I think variety is good. You need to play safe to a certain extent.
What would be a breakfast choice now?
I would still take potato but only for a couple of days and then I would take some other freeze-dried option.
On the trail each day, how did you get calories?
I ate dried mango. I loved them and I never got sick of it. They were really great. I also had little packets of ‘Vespa’ for amino acid. That helped too. I knew I would burn my own fat for calories. You can’t race on 2000 calories alone so you will burn fat. I didn’t need to eat all that much really.
Great point! You have already mentioned you don’t eat much carb so am I correct to assume that you have a low carb and low sugar diet. You look to be fat adapted.
Not always but yes, for the last few years I have raced this way. I let myself go a little in the off-season but when I am racing I need to be 100% on my nutrition game. It’s all about balance, running is important but not all consuming.
I guess you prepared for MDS when the New Year started, what was training like. Did you do anything specific so that you knew you would be performant in Morocco?
When I signed up for MDS, I got invited to India to do a run. That wasn’t planned so I had to fit that in. This race was in February. It was a 100km in the heat in a salt desert on the Pakistan border; that was perfect! It was a great jump-start. I had no heat training at all really from that point onwards but I did run in the snow and that worked great. Running in the snow is very similar to the sand and dunes.
Yes, sand and snow very similar feel when running.
Yes, I have been running in the snow this winter and it has reminded me of MDS. Obviously running in the cold isn’t ideal but snow-running technique was brilliant. I have however always run well in the heat. My Western States performances confirm this.
What about back-to-back runs, speed sessions and running with a pack?
I didn’t run with a pack at all… I had one of those WAA packs and they are incredible. It fit me like a glove. I recommend people train with a pack but I do ski mountaineering and I always use a pack so I don’t need to adapt. I am 100% used to it.
I mentioned speed work and back-to-back runs. I guess you have been running so long that running a multi day is second nature?
Yes. I did no back-to-backs or speed. I have been doing this running thing for years.
You have an incredible running history. You’ve won Western States and UTMB and so many other incredible races, so where does MDS fit. Is it one of the best?
Oh yes. It’s up there. It was a surprise for me. I didn’t expect it to be as fun and as challenging as it was. As I mentioned, I was a little depressed pre race and so therefore I was a little down. But the race kicked me out of that and I had a ball. I’d love to go back some day. It was a wonderful learning curve too. I met so many amazing people. It holds a special place in my heart.
I agree, MDS is quite special; I feel fortunate to witness the race from the outside looking in. Documenting each participant’s journey through images and words. Final question; how difficult do you rate MDS?
It’s no easy race if you are pushing at the front. But it’s as easy or as hard as you want it to be. The cut offs are generous and that provides so many with an opportunity, which is great. But if you are looking to be at the front, you have to be fit, dedicated and focused. It’s not the hardest race I have done but it is also not the easiest.
*****
Nikki will race The Coastal Challenge in Costa Rica (HERE) in February and will hopefully peak for the 2015 Western States.
Nikki has a new film about to be released called FINDING TRACTIONthat documents her journey on the Long Trail (see Here)
If you require any photography, words or articles re Marathon des Sables please email using the contact form below.
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.
*****
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.
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.
***
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
In just 30-days, the 2015 multi-day The Coastal Challenge will get underway. It’s an exciting prospect! We recently announced the female top runners – ANNA FROST, NIKKI KIMBALL, SAMANTHA GASH and VERONICA BRAVO. Today we announce the men’s field:
SPEEDGOAT KARL MELTZER
JOE GRANT
IAIN DON WAUCHOPE
Race director, Rodrigo Carazo and the TCC team have once again excelled in providing a top quality elite line up making The Coastal Challenge the ‘must-do’ multi-day stage race in the world.
The ‘TCC’ is a supported race. Each day base camp is moved ahead and awaits the runner’s arrival at the finish. Equipment is kept to a minimum allowing runners to travel light and fast.
Karl Meltzer (Hoka One One/ Red Bull) affectionately known as Speedgoat needs to introduction to the ultra world. He is Mr Ultra Running. A professional runner since 1999, Speedgoat has won more 100-mile races than any other runner on the planet. Ironically, he says he has never run a multi-stage race but he has completed the Appalachian Trail and the Pony Express Trail.
In 2006, Speedgoat won 6 100-mile races and the award Ultra Runner of the Year! A strong and fierce competitor, Speedgoat is one of the most respected ultra athletes in the world and his presence at the 2015 The Coastal Challenge is a great honour.
Joe Grant (Arc’teryx, inov-8, Buff) is a Brit who grew up in France who now lives in the USA. A passionate writer and photographer, he has gained a reputation as an adventurer. He has a passion for moving fast and light over long distances and although he has never run a multiple day race, he has experienced epic races such as the Iditarod and Tor des Geants.
Placing 2nd at the 2012 Hardrock 100 is almost certainly a highlight in his career, however, he is a man who is all about experiencing a race in it’s entirety. “I see my life as a continuum of experience, perpetually in motion, changing and becoming, a confluence of ideas, people and places. The happenings of the past feed into each other, shaping who I am today, not as static, separate events to check off a list or rungs on a ladder of accomplishments and failures, but rather as small parts of a whole that make for the totality of my experience.”
Joe is excited about travelling to Costa Rica and experiencing a new place and environment. He also relishes the opportunity to toe the line against some great competition.
Iain Don Wauchope (The North Face SA) recently won the Salomon SkyRun in South Africa. He covered the 100km course in a blistering time of 12-hours and 8-minutes; a new course record. (Ryan Sandes set the old course record.)
Residing in South Africa, Iain has a history in adventure racing and therefore the TCC will be an exciting opportunity for him to test his multi-day skills over a new format and in a new location.
A multiple victor of the iconic OTTER race, Iain is considered to be one of the best ultra, trail and mountain runners in South Africa. “I am not getting any younger and the opportunity to race in Costa Rica against such a quality field is a dream come true.”
*****
Interviews with all three men to follow – watch this space.
Episode 70 of Talk Ultra and on this weeks show we speak with the winner of Superior Endurance Runs (Fall Races), Adam Schwarz-Lowe, Eirik Eirik D Haugsnes talks Tromso Skyrace and Daniel Doherty tells us all about placing in the top-10 at Tor des Geants. Talk Training has part 2 of our Navigation 101 and we have the News, a Blog, Up & Coming Races and I am pleased to say… Speedgoat Karl Meltzer is back as co host with an in-depth chat on his AT attempt.
NEWS
Run Rabbit Run
wow – KRAR!
Rob Krar 17:40:05
Josh Arthur 18:33:05
Jeff Browning 19:06:43
Ryan Gelfi 19:38:24
Nick Clark 19:50:15
Sage struggled with the technical second half favoured by Kilian, closed second in 5h20’27”. Kilian finished a fast 5h09’33”. Manuel Merillas (Mammut), a new young talent from Spain leading the Series, climbed from 4th position at 30 km to finish third in 5h29’20”. Britain’s Tom Owens (Salomon) was an excellent 4th and American Paul Hamilton (The North Face) last year’s race winner, took 5th
Emelie Forsberg was race winner in 6h32’42”. Kasie closed in 6h38’05” and Anna in 6h49’25”. Canadian Ellie Greenwood was 4th and American Hilary Allen, 5th. Series leader, Italian Alessandra Carlini, took 8th.
Ultra 168 had a round up of results for the Southern Hemisphere HERE
Surf Coast Century: Saw a fantastic new course record from Kellie Emmerson in the ladies 100kms, taking it out in 9:29. In the men’s race, it was a tie for 2nd place As Dave Eadie and Brendan Davies held hands over the line. We often joke about joint finishes, but there’s no malice there
Glasshouse 100km :Cameron Munro took out first place in a speedy 17:17, nearly two hours ahead of second place. While Deb Nicholl did the ladies proud finishing in 19:31.
GNW 100-mile :Clarke McClymont celebrated a big birthday by notching up a cracking win in the 100 miler in a time of 20:56. The ladies title was taken out by Sonia McDermott in an excellent time of 25:39.
INTERVIEW
We caught up with Eirik Haugsness to discuss Tromso Skyrace and his 2014 season
BLOG
For the first time in Talk Ultra history, I am actually going to put forward one of my own posts here – Minimal, Maximal or the curious question of Drop – HERE
INTERVIEW
Adam Schwartz-Lowe won the Superior 100 after placing 2nd twice before, we caught up for a chat about the race and his previous running.
TRAINING TALK
We follow up from our ‘Basic’ Navigation 101 with ‘Intermediate. Once again Charlie Sproson co-hosts this segment
UP & COMING RACES
Australia
Queensland
Spiny Cray Ultra – 58 km | 58 kilometers | September 21, 2014 | website
South Australia
Yurrebilla Trail 56km Ultra | 56 kilometers | September 28, 2014 | website
Western Australia
Waterous Trail on Foot 50 | 50 miles | September 27, 2014 | website
Austria
Wörthersee Trail-Maniac 114 K | 114 kilometers | September 19, 2014 | website
Wörthersee Trail-Maniac 57 K | 57 kilometers | September 20, 2014 | website
Wörthersee Trail Maniak 114K Superior | 114 kilometers | September 19, 2014 | website
Wörthersee Trail Maniak 57K | 57 kilometers | September 20, 2014 | website
Brazil
Jungle Marathon Brazil – 100 km | 100 kilometers | October 02, 2014 | website
Jungle Marathon Brazil – 240 km | 242 kilometers | October 02, 2014 | website
Canada
British Columbia
Frosty Mountain Ultra Trail Race | 50 kilometers | September 20, 2014 | website
Great Lake Walk and Ultramarathon | 56 kilometers | September 20, 2014 | website
Ontario
Run Off the Grid 50K Trail Run | 50 kilometers | September 20, 2014 | website
Sears Great Canadian Run – Toronto | 141 kilometers | September 20, 2014 | website
That Dam Hill – 50 km | 50 kilometers | September 20, 2014 | website
Quebec
Tour du Massif – 50 km | 50 kilometers | September 20, 2014 | website
Chile
Patagonian International Marathon – 63K | 63 kilometers | September 27, 2014 | website
France
Aveyron
100 km de Millau | 100 kilometers | September 27, 2014 | website
Côte-d’Or
Alésia Trail – La Vercingétorix | 51 kilometers | September 28, 2014 | website
Haute-Loire
Le Grand Trail du Saint Jacques | 70 kilometers | September 27, 2014 | website
Le Trail du Gévaudan | 50 kilometers | September 27, 2014 | website
Haute-Savoie
Trail des Aiguilles Rouges | 50 kilometers | September 28, 2014 | website
Ille-et-Vilaine
100 km de la Vallée du Semnon | 100 kilometers | September 28, 2014 | website
50 km de la Vallée du Semnon | 50 kilometers | September 28, 2014 | website
Loir-et-Cher
Ultrail de Beauval | 65 kilometers | September 28, 2014 | website
Lot
Espagnac – Conques : du 20 au 24 septembre 2013 | 208 kilometers | September 19, 2014 | website
Morbihan
Ultra des vagues – Le tour par les sentiers côtiers | 83 kilometers | September 20, 2014 | website
Nord
La Contrebandière | 65 kilometers | September 28, 2014 | website
Savoie
Ecotrail – trail long | 50 kilometers | September 21, 2014 | website
Seine-et-Marne
Impérial Trail – 64 km | 64 kilometers | September 20, 2014 | website
Germany
Baden-Württemberg
KuSuH Trail 100 | 100 miles | September 26, 2014 | website
Bavaria
Churfranken Trailrun | 73 kilometers | September 21, 2014 | website
Mittelbayerische Landkreislauf | 61 kilometers | September 20, 2014 | website
Lower Saxony
Volkslauf ” Gesund beginnt im Mund” – 52.8 km | 52 kilometers | September 20, 2014 | website
North Rhine-Westphalia
50 km von Hitdorf | 50 kilometers | October 03, 2014 | website
Rhineland-Palatinate
Dorint-RUN50 | 50 kilometers | September 19, 2014 | website
South Africa
100 Capital Classic – 100 Mile | 100 miles | September 19, 2014 | website
100 Capital Classic – 50 Mile | 50 miles | September 20, 2014 | website
Cape Town Festival of Running 100K | 100 kilometers | September 27, 2014 | website
Cape Town Festival of Running 100 Miler | 100 miles | September 27, 2014 | website
Spain
Catalonia
Matagalls-Montserrat | 83 kilometers | September 20, 2014 | website
RialpMatxicots Extrem | 82 kilometers | September 20, 2014 | website
Ultra Pirineu | 103 kilometers | September 20, 2014 | website
Madrid
100 km Madrid-Segovia | 100 kilometers | September 20, 2014 | website
50 km Madrid Trail | 50 kilometers | September 20, 2014 | website
Sweden
Black River 100 Mile Endurance Run | 100 miles | September 20, 2014 | website
Black River 50 Mile Endurance Run | 50 miles | September 20, 2014 | website
Switzerland
Valais
Humani’Trail Les Diablerets | 55 kilometers | September 27, 2014 | website
Trail des Dents-du-Midi – Super Trail | 57 kilometers | September 20, 2014 | website
Trail des Dents-du-Midi – Trail découverte | 57 kilometers | September 19, 2014 | website
Vaud
Ultratour du Leman | 173 kilometers | September 27, 2014 | website
United Kingdom
Cornwall
Atlantic Coast 3-Day Challenge | 78 miles | October 03, 2014 | website
Derbyshire
High Peak 40 Mile Challenge | 40 miles | September 20, 2014 | website
Glasgow City
Clyde Stride Ultra Marathon | 40 miles | September 27, 2014 | website
Gloucestershire
Cotswold Way Century 100mi | 102 miles | September 27, 2014 | website
Northern Ireland
Causeway Coast Ultra Marathon | 39 miles | September 27, 2014 | website
Northumberland
Pennine Way 1 Ultra | 77 kilometers | September 21, 2014 | website
Redcar and Cleveland
Hardmoors 60 | 60 miles | September 20, 2014 | website
Shropshire
Double or Nothing | 70 miles | September 19, 2014 | website
USA
Alabama
Autumn Equinox 32 Mile Ultra | 32 miles | September 21, 2014 | website
Birmingham Stage Race – 2 Days | 36 miles | September 27, 2014 | website
Birmingham Stage Race – 3 Days | 53 miles | September 26, 2014 | website
Alaska
Equinox Ultra Marathon 50 km | 50 kilometers | September 20, 2014 | website
Arizona
Flagstaff to Grand Canyon Stagecoach Line 100 mile Ultra & Relay | 100 miles | September 27, 2014 | website
Mogollon Monster 100 | 106 miles | September 27, 2014 | website
California
Berkeley Trail Adventure – 50K | 50 kilometers | September 27, 2014 | website
Coastal 50K | 50 kilometers | September 20, 2014 | website
Kodiak 100 Mile UltraMarathon | 100 miles | September 19, 2014 | website
Kodiak 50 Mile UltraMarathon | 50 miles | September 19, 2014 | website
Noble Canyon 50k | 50 kilometers | September 20, 2014 | website
Ragnar Relay Napa Valley | 186 miles | September 19, 2014 | website
Tahoe 72 | 72 miles | September 27, 2014 | website
Tahoe Double Marathon | 52 miles | September 27, 2014 | website
Colorado
The Bear Chase Race 50K Trail Race | 50 kilometers | September 28, 2014 | website
The Bear Chase Race 50 Mile Trail Race | 50 miles | September 28, 2014 | website
Georgia
Georgia Jewel 100 Mile Run | 100 miles | September 27, 2014 | website
Georgia Jewel 35 Mile Run | 35 miles | September 27, 2014 | website
Georgia Jewel 50 Mile Run | 50 miles | September 27, 2014 | website
Idaho
Priest Lake 50K Ultra Marathon | 50 kilometers | September 20, 2014 | website
Kansas
FlatRock 50K | 50 kilometers | September 27, 2014 | website
FlatRock 50K Ultra Trail Race | 50 kilometers | September 27, 2014 | website
Maryland
Ragnar Relay Washington D.C. | 200 miles | October 03, 2014 | website
Massachusetts
Hancock Shaker Village 50 Mile Race | 50 miles | September 20, 2014 | website
Michigan
DWD Hell 50K | 50 kilometers | September 20, 2014 | website
DWD Hell 50M | 50 miles | September 20, 2014 | website
Hungerford Games 50-Mile Ultra Marathon | 50 miles | September 27, 2014 | website
Montana
Yellowstone-Teton 100-Mile Endurance Race | 100 miles | September 20, 2014 | website
Yellowstone-Teton 50 Mile Endurance Race | 50 miles | September 20, 2014 | website
New Hampshire
Pisgah Mountain 50K Trail Race | 50 kilometers | September 21, 2014 | website
New Jersey
The Mountain Madness 50K | 50 kilometers | September 27, 2014 | website
New York
Chautauqua Ultras 50K | 50 kilometers | September 20, 2014 | website
Chautauqua Ultras 50 Mi | 50 miles | September 20, 2014 | website
Ragnar Relay Adirondacks | 210 miles | September 26, 2014 | website
Shawangunk Ridge 32-Mile Trail Run/Hike | 32 miles | September 20, 2014 | website
Shawangunk Ridge 74-Mile Trail Run/Hike | 74 miles | September 19, 2014 | website
Virgil Crest 100 Mile Ultra | 100 miles | September 20, 2014 | website
Virgil Crest 50 Mile Ultra | 50 miles | September 20, 2014 | website
North Carolina
Run for the Horses 50 Mile Ultra-Marathon | 50 miles | September 20, 2014 | website
Ohio
100 Not Yo Momma’s – 100K | 100 kilometers | September 27, 2014 | website
100 Not Yo Momma’s – 100 Mile | 100 miles | September 27, 2014 | website
100 Not Yo Momma’s – 50K | 50 kilometers | September 27, 2014 | website
100 Not Yo Momma’s – 75K | 75 kilometers | September 27, 2014 | website
Hocking Hills Indian 60K Run | 60 kilometers | September 20, 2014 | website
Oregon
Columbia River Power 50K | 50 kilometers | September 20, 2014 | website
Flagline 50k Trail Run | 50 kilometers | September 21, 2014 | website
Mountain Lakes 100 | 100 miles | September 27, 2014 | website
Pacific
Sac River Ultramarathon | 50 miles | September 27, 2014 | website
Pennsylvania
Trails 4 Tails Ultra Run | 40 miles | September 20, 2014 | website
Texas
Lighthouse Hill Ranch 50K Trail Run | 50 kilometers | September 20, 2014 | website
Lost Loop 50K Trail Run | 50 kilometers | September 27, 2014 | website
Utah
Bear 100 | 100 miles | September 26, 2014 | website
Elk 50K | 50 kilometers | September 27, 2014 | website
Grand to Grand Ultra | 160 miles | September 21, 2014 | website
Vermont
Vermont 50 Ultra Run | 50 miles | September 28, 2014 | website
Virginia
Belmead Trail Fest 50K | 50 kilometers | September 27, 2014 | website
Belmead Trail Fest 50M | 50 miles | September 27, 2014 | website
GrindStone 100 | 101 miles | October 03, 2014 | website
Trail Runner Ultra Race of Champions 100K | 100 kilometers | September 27, 2014 | website
Uber Rock 50K Trail Race | 50 kilometers | September 27, 2014 | website
Washington
Cle Elum Ridge 50K | 50 kilometers | September 27, 2014 | website
Wyoming
Sundance 50K Trail Run | 50 kilometers | September 27, 2014 | website
Vietnam
Mountain Marathon Vietnam – 70 km | 70 kilometers | September 20, 2014 | website
Day 1 Mt. Katahdin, ME
IAN CORLESS 